ab workouts

Discussion in 'Fitness & Nutrition' started by Hartman, May 19, 2005.

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  1. Hartman

    Hartman New Member

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    What kind of exercises/machines do you guys do per week when doing abs? I've been doing a lot of leg raises and declined situps, but to be honest i'm not sure if i'm doing enough or targeting all of my ab muscles.

    :x:
     
  2. killerZees

    killerZees OT Supporter

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    how often can u do em?
     
  3. Hartman

    Hartman New Member

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    I usually do 3 sets of 15 at 100lbs on the ab machine. Then I do 3 sets of 20 decline sit ups. I do this everytime i'm at the gym, which is monday wednesday friday. I'm thinking of doing some crunches in the evening on my off days.
     
  4. kronik85

    kronik85 New Member

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    i just do weighted decline. i'll do 4 sets of 15 with about a 12-15 pound db behind my head. i'll twist left and right a few times on a way up, or i'll go parallel to the floor and just hold it there till my abs burn, maybe twist once or twice while i'm holding. and just vary it up. i walk away with some pretty sore abs.
     
  5. sprite

    sprite Active Member

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    Weighted crunch-ups, weighted spread-eagle situps, weighted side bends, reverse crunches, dragon flags (these kill me), ab wheel, hanging pikes...
     
  6. ThenameT

    ThenameT Guitar Player/Food Enthusiast

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    Hollow holds, V-ups, pike crunches. I am a gymnast and you will get the craziest abs because of this.
     
  7. timberwolf

    timberwolf New Member

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    links or pics of how to do these??
     
  8. FredBull

    FredBull *******

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    in! :bowdown:
     
  9. jackjohnson

    jackjohnson simple as something nobody knows OT Supporter

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    in for crazy gymnast ab workouts
     
  10. B0nkers

    B0nkers Float like leaf on river of life...and get laid of

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  11. Nitromike

    Nitromike Abused cabbage patch kid

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  12. timberwolf

    timberwolf New Member

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    I actually do the v-ups then and used to do the hanging pikes but kept my legs straight.
    Since my forearm problems I've just been using dip bar/ w/ the vertical bench to do the pikes.
    Thanks B0nkers and Nitro for the links.
     
  13. Nitromike

    Nitromike Abused cabbage patch kid

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    With your abs you should be giving the advise :rofl:
     
  14. ThenameT

    ThenameT Guitar Player/Food Enthusiast

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    Hahaha, I guess I could post myself doing them, I don't know if they would have them anywhere on the net. I'll check though...
     
  15. ThenameT

    ThenameT Guitar Player/Food Enthusiast

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  16. ThenameT

    ThenameT Guitar Player/Food Enthusiast

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    Best way I can describe hollow holds is.... 3 steps.

    1. Lay on back on the ground.

    2. Lift legs about 6 inches off ground. Then lift your torso about 6 inches off the ground as well. (Only think that should be touching the ground at this point is your lower back/ ass.)

    3. Hold for 1m 30s. For people with not as strong or fortunate core do this procedure and hold it for about 30 seconds.

    If you follow these right and do all of this correctly, you should feel a burn like never before. Any other questions please post. I'm not too good at explaining shit verbally.

    Edit: If you can or have the opportunity, try to workout using only your own body weight. Planches are also really good for advanced people for lower and mid backs.
     
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