Ab workout

Discussion in 'Fitness & Nutrition' started by rebel, Jun 15, 2006.

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  1. rebel

    rebel Manchester United > All

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    I've been doing crunches/side crunches on decline bench + hanging leg raises.
    Normally 3x10 for each, but I just don't feel like i'm getting a workout doing it anymore. Any ideas on what I can do to get a better ab routine?
     
  2. rebel

    rebel Manchester United > All

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    maybe 20 :eek4:
     
  3. deadbolt

    deadbolt New Member

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    russian twists work well
     
  4. DeuceJuice

    DeuceJuice New Member

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    not a very good workout.

    if you dont feel a least a bit nauseous/dizzy after abs, ur not doing abs enough. there are multiple layers of abdominal muscles, and essentially (with your back muscles) they hold your upper half up, so u have to really work em... this is what i do.

    1st SET: decline bench (holding a 45 to my face) all the way up middle, all the way back down (back touches bench, but dont rest ur weight). all the way up/90 twist right, all the way back. all the way up left twist, all the way down (ONE). do that 10 times w/ ur adequate weight resistance, so 30 situps in all. NEVER MOVE THE WEIGHT DOWN OR AWAY, KEEP IT THE SAME PLACE FROM YOUR FACE. its position is vital to its resistance.

    5 min rest

    2nd SET: (holding a 10 on the decline) this is done all in one rest-free set. 1. 10x straight situps, 2. 5x left and right situp pairs (10 in all), 3. 5x left-right (UP) then left -right (DOWN) situps... you should be all the way left in mid-lift, and then all the way right at full lift, then retrace your steps for the decline. 4. (the mirror image of what you just did) 5x right-left (UP) then right-left (DOWN), 5. 5x right and left situp pairs (10 in all), 6. 10x straight situps. again, do it with your resistance level, or with no resistance if need be. this is a good endurance workout i put together.

    5 min rest

    3rd SET: (holding a 10-dumbbell in my feet, you should do it free) the leg-raise version of the first set. up, left, right (ONE)... ten of those. you should feel your abs and ur obliques contracting. DO NOT USE MOMENTUM TO SWING YOUR LEGS UP... keep a steady speed.

    10-25 min rest

    then... do all three sets all over again

    most important is fat level. abs dont show very much with double digit fat levels, no matter how toned they are underneath. 75% of attractive abs is diet/cardio
     
  5. brettD

    brettD New Member

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    i like decline situps they work well for me,

    even though i cant even see my abs
     
  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    decline situps and hanging leg raises are great..........................................................for your hip flexors
     
  7. Crazzy_Al

    Crazzy_Al New Member

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    **subscribing**
     
  8. DeuceJuice

    DeuceJuice New Member

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    [​IMG]
     
  9. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  10. dirtysouthboy

    dirtysouthboy New Member

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    .
     
  11. DeuceJuice

    DeuceJuice New Member

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    low body fat = anorexia? but anorexics dont eat 3000 calories/lift/run 3mi.... this doesnt make sense........ OH ok, somebody has excess fat issues. does your tummy bulge when you sit down big boy? so you hate everyone who has a toned midsection. and u use words like "rectus abdominis" from a middle school bio book to sound smart.

    i guarantee you i eat as well as possible, and slack whenever the fuck i want to cuz... well, i can. but i have the ability to keep up with cardio, and some cant. but dont get pissed for that.
     
  12. DeuceJuice

    DeuceJuice New Member

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    btw degenetron, by "decline bench," i dont mean a severe angle. i mean just enough to give u a decent range of motion.
     
  13. dirtysouthboy

    dirtysouthboy New Member

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    God there are so many gay things in this thread I don't even know what to say.
     
  14. DeuceJuice

    DeuceJuice New Member

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    say that u realized u found the gayest thread in the forum and decided to post in it
     
  15. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    It doesn't matter, tize. It's the fact that the legs are in a fixed position.


    "With the feet held down, the hip flexors are given fixation, and the trunk raising can immediately become an arched-back sit-up with flexion at the hip joints." (Kendall, Muscles: Testing and Function with Posture and Pain)
     
  16. deadbolt

    deadbolt New Member

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    :rofl:what are you pointing to? theres no muscle there
     
  17. dirtysouthboy

    dirtysouthboy New Member

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    The majority of gay stuff is coming from you. BTW i like how you oil your body up to take a pic.
     
  18. DeuceJuice

    DeuceJuice New Member

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    wanna cyber? :drool:
     
    Last edited: Jun 15, 2006
  19. DeuceJuice

    DeuceJuice New Member

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    we all got different goals dude
     
  20. uofapeter

    uofapeter New Member

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    did someone change that picture or is that the real picture he posteed
     
  21. dirtysouthboy

    dirtysouthboy New Member

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    real, haha
     
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