Ab workout at home?

U

underPAR

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Hey everyone,

I was wondering if anyone knew of an intense ab workout I can do at home three days/week. I'm looking for something that I can do with just myself, a swiss ball, and dumbbells.

All I know is that I need to work all five regions of my abs (upper, lower, oblique, traverse abd., low back), but I'm not sure what ab exercises to do, or how many sets/reps. I want this workout to be intense!

I'd appreciate any help!
 
Thanks, those exercises are what I was looking for.

But what do you think about sets/reps? And am I supposed to do all 10 of those exercises?
 
underPAR said:
Thanks, those exercises are what I was looking for.

But what do you think about sets/reps? And am I supposed to do all 10 of those exercises?
Click to expand...

yes 10-12 reps of each exercise is sufficient. 2 sets
and remember this

why do 1000 situps/crunches when you can do 10 reps of others? :] remember that. and also 2-3 times a week of ab workout is sufficient :D , rest is what you eat.

Abs are made in the kitchen. not in the workouts :D , though working out will build the abdominal muscles. its getting rid of the fatty layer that covers your abdominal muscles is your prime concern. :)
 
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I'm at 9% body fat (tested yesterday at gym using the hydro--whatever method) and cannot see my abs. I can see them if I'm in a crunch or flexed position, but that's it.

This leads me to believe my abs are not as muscular as they should be, seeing as I should be able to see my 6-pack with my body fat percentage.
 
underPAR said:
^
I'm at 9% body fat (tested yesterday at gym using the hydro--whatever method) and cannot see my abs. I can see them if I'm in a crunch or flexed position, but that's it.

This leads me to believe my abs are not as muscular as they should be, seeing as I should be able to see my 6-pack with my body fat percentage.
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your abdominal muscles probably need to be worked on, u might want to start bulking to build those ab muscles :] eating more of course. and cut back once you experience your abs are fuller.

at 9%, i think u should start bulking, for a month or two. den start cutting again.
 
as I've said before, abs that pop out are genetic. not everyone has em. 9% may not be low enough for yours to show constantly...you may need to build em up more, or you may just not be predisposed to awesome washboard abs.
 
Be careful. I worked my abs three days in a row last week and then staerted having sharp pains. I don't know if it's related, but you def. should know that you can overwork your abs.
 
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