Someone recommend me a beginner Ab/Oblique routine.

[RADAR]

I also like to lie backwards on the decline sit-up bench, and grab the handle and do leg raises. For added fun, when you get your legs to the top, have a friend randomly throw your legs down, or to the side, and try and stop them from hitting the ground.

Lather, rinse, repeat.

B-

Yep! and I also like having to do them with a 10 lb dumbell bet them.


RADAR

 

[stonkeys]

I used to work obliques and abs seperately but came to the conclusion there's no need to isolate obliques. Maybe I'm completely wrong, but I'm happy enough with how mine have developed just doing ab work; decline sit ups, hanging leg raises, and crunches.

 

[dmc777]

Get an ab wheel $10.00,try to roll out on carpet until your body is almost pararell to the floor, this will tear up abs!

RADAR

Do those things actually work?

 

[cobracock1979]

If your deadliftin properly you should need very little else for abs

 

[ironwings]

I need on this one - you guys have recommended some great ab routines but I would like your opinion on isolated upper ab work. I find that by doing the basics as you have outlined plus all my crazy moves I do, I am hitting my lower abs and obliques the most. They are popping a little too much while my upper abs could use a little more definition. It is those top two abs that make up the 8 pack.

 

[fortunatesun]

For upper abs you could try using a medicine ball:

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Holding the weight over your head shifts your center of gravity. Using a decline bench might be even better.

 

[fortunatesun]

ololo

I see you've already given this advice to someone else in another thread. If I have any other ideas they probably won't be necessary either

 

[letsrun4it]

I had the best abs on stage in my division and I think I hit my abs 3 times in the last 4 months, heavy compound lifts will you get you beautiful abs.

 

[ironwings]

Thanks fellas. Yep, I agree compound movements work wonders. That is how I got my six pack - I never, ever do abs. I'm leaning out now though and getting ready for aphoto shoot and am trying to concentrate more on my upper abs. I just need to bring in my rectus abdominals in a bit more so that the center indention is deeper. My obliques and lower rectus are crazy big. I'm down to 5% core bodyfat so I don't think much more will bring them out like I want.

I'll take whatever you've got - I certainly don't have all the answers. I love the med or plate decline sit-ups. However when I do them I have habit of contracting my lower abs first and then I have to really crunch at the top to hit the upper rectus. I would like to find something that will isolate those upper 2 abs (so the complete 8 pack is a tad more visible). It seems crunches hit it best but I'm a gluten for punishment and would like something a little more challenging.

Fire away....

 

[Jocques Straap]

ironwings, Have you tried holding a plate behind your head? Or even behind your head with your arms extended, crunches, decline crunches, whatever, just get the load higher.

Good luck.