Cut Abs

[MaTTuP]

I'm starting a new routine...again. I plan on running 2 miles a day and doing abs everyday. I'm going to lift also Tues (Chest & Biceps), Thurs (Back, Shoulders & Triceps) and Sat (Legs & Forearms).

My question is how many exercises should I vary when working out abs. I have a decline bench specifically for abs. I was thinking about doing like 100 decline situps, maybe 100 crunches or 100 leg raises... I'm now sure though and I don't have a pullup bar so I can't do hanging leg raises.

Anyone have any good suggestions how I can hit all the ab muscles (upper, lower & sides)?

[alza1988]

I'm starting a new routine...again. I plan on running 2 miles a day and doing abs everyday. I'm going to lift also Tues (Chest & Biceps), Thurs (Back, Shoulders & Triceps) and Sat (Legs & Forearms).

My question is how many exercises should I vary when working out abs. I have a decline bench specifically for abs. I was thinking about doing like 100 decline situps, maybe 100 crunches or 100 leg raises... I'm now sure though and I don't have a pullup bar so I can't do hanging leg raises.

Anyone have any good suggestions how I can hit all the ab muscles (upper, lower & sides)?

I use bench leg raises for lower abs ,side bends for the sides ,crunches and standing crunches for upper abs,I prefer standing crunches because you can hit sides lower and upper abs ,and they're easier

[mspiegelo]

I'm starting a new routine...again. I plan on running 2 miles a day and doing abs everyday. I'm going to lift also Tues (Chest & Biceps), Thurs (Back, Shoulders & Triceps) and Sat (Legs & Forearms).

My question is how many exercises should I vary when working out abs. I have a decline bench specifically for abs. I was thinking about doing like 100 decline situps, maybe 100 crunches or 100 leg raises... I'm now sure though and I don't have a pullup bar so I can't do hanging leg raises.

Anyone have any good suggestions how I can hit all the ab muscles (upper, lower & sides)?

your workout routine is flawed. its a common misconception but you need to hit the same muscle groups more often.

theres a law of supercompensation.

day 1- muscles at base level
day2 (workout) muscles decline in ability- they get fatigued
day 3 (recovery) muscles recover to base level
day 4 - supercomensation- muscles over compensate for the overloading they experienced on day 2 and you can lift more.
day 5- supercomensation plateaus to base level if you dont lift

so basically, by doing 3 different muscle groups, 3 different days a week, you will not see consistent results. you might improve for a month if you are deconditioned, but you will eventually plateau.

as for abs- cardio is most important to get cut abs. burning the fat away. we all have six packs.

in terms of strengthning abs, planks are good.

i do a set of "six inches" type excercises that goes like this, but dont try it with these time durations till you get your base up and can handle it.

flutter kicks -45 seconds, 5 second six inches hold, crosskicks - 45 seconds, 5 second 6 in hold, crunches 45 seconds (with leg flexion), 5 sec hold, flutter kicks -30 seconds, 5 second six inches hold, crosskicks - 30 seconds, 5 second 6 in hold, crunches 30 seconds (with leg flexion), 5 sec hold, flutter kicks -15 seconds, 5 second six inches hold, crosskicks - 15 seconds, 5 second 6 in hold, crunches 15 seconds (with leg flexion), 5 sec hold. i do one set of that, one of planks.

sometimes i mix medicine ball crunches with a russian twists (seated and or standed) there are many things you can do.


the most important thing though is to make sure you do lower back extensions to so that you balance back and stomach. most people forget to to this but it is crucial for a strong balanced core.

sorry for the lack of in-depth explanation on the exercises and lack of editing, but i gotta go eat dinner! cheers and good luck

[sukhenkoy]

laurinnsanw posted a site a while back. Search for it... Awesome ab workout was the name

[MaTTuP]

thank you everyone for the advice. im going to follow the extreme ab workout (thanks sukhenkoy) 3 days a week and do like 100-150 crunches in between. 1-2 miles daily & a steady diet should keep me on track.

[BETTY SWOLLOCKS]

When i lift weights for my abs i try and do lifts that require whole body movement. Deadlift,One arm snatches (on each arm obviously), barbell squats, dumbell squat presses etc. With 10 mins of ab workout and 10 mins of HIIT at the end. I do this 3-4 times a week(depending on free time). Each session lasts around an hour, with one day of cardio, long runs or 30 mins of HIIT.

Couple this with the correct diet and you should start to see em, I've stuck to this routine for about 4 months and i've got a nice set of abs.

[JF91]

I just do 400 Mixed situps.

Anyone have any good suggestions how I can hit all the ab muscles (upper, lower & sides)?

Upper - Do a normal situp, when you reach upright position shoot your arms up into the air above your head, then back down.

Lower - Extension Holds, lie on your back and lift your legs about 6 inches off the floor and keep them straight and still. Do this for a time that you feel necessary then try and improve more and more and you'll find it easier.

Sides - Left/Right Obleaks, lie on your side facing the right, have your left leg straight and your right leg wrapped underneath so your right foot is near your ass. Then use your abs to lift your right shoulder off the floor and twist slightly, try not to use your arms for momentum. Then switch sides.