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Favorite Ab Exercise.
- Thread starter Wilhelm
- Start date
Favorite ab routine
I try to do some ab work after every workout even if it's only one exercise. I usually do 3 sets with 20 reps of four/five exercises.
1. I forget what they call the bench where you can stretch your back. I lie face up and stretch back until my hands touch the floor then do situps with my hands out to the side only to a spot where my abs never relax. You can also use a medicine ball or plate for extra work. 20 reps
2. While still on the bench in a flex position I do side turns for obliques. 20 reps
3. No rest between exercises drop to the floor and do max weight cable crunches. 20 reps.
4. Go to the pullup bar hang from the bar or straps and do 20 reps of knee to elbow leg raises. Throw in a few to each side and finish with some straight leg lifts.
5. Final exercise in first of three sets the plank. 2 mins. I do the plank with an inverted buso ball. Your forearms are positioned on the ball. You can vary this with side planks feet elevated. Regular planks with your feet elevated on an exercise ball are also fun.
I have not gotten any results from any ab machine. The ab roller is cool. Pushups with your hands way out front work the core as well.
Try what the boxers do. Inverted situps to a flex point then have someone bounce a medicine ball off your stomach. You can also hit your fists off your flexed abs in this exercise to intensify the crunch. Sounds weird but effective.
I do my cool down run after and stretch for hip flexors etc.
3 days is plenty, but I like 5 doing only one set and fewer exercises those other two days.
Even with all the body weight exercises, regular weight training, cardio, my ab routine and a pretty good diet I still don't have killer definition. Strength yes, my back and hips are sound so I'm happy with that.
If you throw in a body weight routine for variation you will find most of the exercises work the abs.
What is your routine?:animal2
I try to do some ab work after every workout even if it's only one exercise. I usually do 3 sets with 20 reps of four/five exercises.
1. I forget what they call the bench where you can stretch your back. I lie face up and stretch back until my hands touch the floor then do situps with my hands out to the side only to a spot where my abs never relax. You can also use a medicine ball or plate for extra work. 20 reps
2. While still on the bench in a flex position I do side turns for obliques. 20 reps
3. No rest between exercises drop to the floor and do max weight cable crunches. 20 reps.
4. Go to the pullup bar hang from the bar or straps and do 20 reps of knee to elbow leg raises. Throw in a few to each side and finish with some straight leg lifts.
5. Final exercise in first of three sets the plank. 2 mins. I do the plank with an inverted buso ball. Your forearms are positioned on the ball. You can vary this with side planks feet elevated. Regular planks with your feet elevated on an exercise ball are also fun.
I have not gotten any results from any ab machine. The ab roller is cool. Pushups with your hands way out front work the core as well.
Try what the boxers do. Inverted situps to a flex point then have someone bounce a medicine ball off your stomach. You can also hit your fists off your flexed abs in this exercise to intensify the crunch. Sounds weird but effective.
I do my cool down run after and stretch for hip flexors etc.
3 days is plenty, but I like 5 doing only one set and fewer exercises those other two days.
Even with all the body weight exercises, regular weight training, cardio, my ab routine and a pretty good diet I still don't have killer definition. Strength yes, my back and hips are sound so I'm happy with that.
If you throw in a body weight routine for variation you will find most of the exercises work the abs.
What is your routine?:animal2
Abs
I get the same grief about planks at my gym. Too easy, girls exercise etc. One body builder told me the only good exercises are full range of motion ones. However none of these guys will try my variations. That's a question for the forum.
I'm going to try Renegade Rows !! They look pretty good with weights or kettle balls.
I get the same grief about planks at my gym. Too easy, girls exercise etc. One body builder told me the only good exercises are full range of motion ones. However none of these guys will try my variations. That's a question for the forum.
I'm going to try Renegade Rows !! They look pretty good with weights or kettle balls.
I'm a fan of planks, but for a lot of people they are too easy. But there are so many ways to make them harder.
Renegade rows are AWESOME! Never ever felt anything like that in my abs, feels like they are gonna rip apart.
and what exactly is renegade rows?