*****Effective Abominal Workout*****

C

Cuban_Link

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Once you have lost that fat to reveal your abs you will now want to train then to a nice 6, even 8 pack. But remember, these exercises will be useless if there is a layer of fat covering your abs. You will see no results. Loose that fat first.

The routine for the abs is a 10 minutes NONSTOP circle – no rest between exercises. You pick the first exercise – move on to the next – move on to the next and so on – until you have completed all the exercises 3 times.

1) Seated Leg Tucks with Dumbbells between feet – Failure after 10 reps
http://www.healthmania.co.kr/image/...Z/FZZZ28_94.jpg

2) Normal Crunches with Dumbbell on chest – Failure after 10 reps
http://www.hudoteket.se/assets/images/Crunches.jpg

3) Crunches with Legs Raised with Dumbbell on chest – Failure after 10 reps
http://www.proherb.co.za/legraise1.jpg

4) Twisting Crunches (bodyweight only) – 20 reps
http://www.absforlife.com/images/a.html2.jpg

5) Side Crunches (bodyweight only) – 20 reps
http://www.angelfire.com/pro/brockster/last.jpeg

After these 15 NON-STOP sets, you only have two more exercises to go. These last exercises should be done as supersets three times with no rest between supersets.

6) Cable Crunches – Failure after 10 reps
http://www.ironworkout.com/pullabs.jpg (could be done kneeling down)

7) Hanging Hip Raises – To Failure
http://www.bodybuilding.com/fun/2002/hanglegraise2.jpg

Do this 1-2 times a week.

Good Luck....Your ass will need it!

>>INFO TAKEN FROM BODYBUILDING.COM<<
 
Why is this better then other workouts(lets say 8 minute abs for example)?

You abdomen is no different then any other muscle group located in your body...it responds to weight training just like any other muscle group would. Would you be doing 100 barbell curls with just the bar alone and expect massive biceps?. Would you be doing 100 push-ups and expect to put any noticeable mass on your frame comparing to benching 140 pounds for 10 reps? Then why would you go out and do 100 sit ups and expect any noticable difference on your abdominal region The most you would be doing would be burning calories and it takes a hell of a lot of crunches to burn even a small amount. Its all about the added resistance to intensify the workout.

The abdominal muscles are composed mainly of fast twitch fibers. These fibers (unlike the slow-twitch, endurance muscle fibres), are made up of the strongest types of muscle fibers and are designed for short bouts of explosive hard work. In other words fast-twitch fibers respond best to heavy weight/low repetition. By doing more than 15 repetitions per set on your abdominal exercises, you will be wasting your time!

You might be thinking, then why do you have more then 20 reps on some of your exercises...The reason is due to the fact it is hard to do those certain exercises weighted. Also those exercises focus more on your obliques, which respond extremely well to training, and if weighted, will take away that V shape of your body.
 
Cuban...YOu've got way too many ab exercises in there. You only need 2-3 total exericses with 3-4 sets each. You gota stop reading Flex and Muscle & FItness dude.

Abs are made in the kitchen--not the gym!!!
 
This workout was taken from bodybuilding.com and i decided to share it with u. I do agree there may be a couple too many exercises. As for abs are made in the kitchen....i kno a couple of skinny guys whose have a very poor abdominal region. Yes it is the fat on most people that cover the 6 pack but underneath it definatly wont be the 8 pack you will find on people who train their abdomen effectively.
 
Yep abs are made in the kitchen. If people focused more on compound lifts and increasing load along with a good diet besides all the direct ab work, they would be much better off.
 
well...at least that post was good for something. but i swear the person in exercise 4 was more your type nobody :eek: ...at least from wut i herd...

Dont worry nobody, your a good guy....doesnt matter what your dad thinks. :D
 
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my god u guys get offended so easily.....if i was really serious i wudnt have had that smiley face at the end of everything but w/e like i said before....my jokes arent made to offend anyone but if they do...they do.
 
i think we can all handle a little joke as long as its not in bad taste. you might want to think before you type, just a suggestion. poor taste is just that poor taste.
 
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jenn said:
i think we can all handle a little joke as long as its not in bad taste. you might want to think before you type, just a suggestion. poor taste is just that poor taste.
Click to expand...

there is no such thing as poor taste just taste as you perceive it.
 
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Funny how nicey-nice people are in the fitness genre. Not a bad thing, just funny. Funny = interesting how emphasis is placed on triviality.
 
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