The Top Ten AB Workouts

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imran_janar

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Hello. I was just wondering what the best 10 abs exercices are so can people post thier top ab workouts. The top 10 overall ab exercices will be the best to write about but put in brackets or something like that what part of the abs they target. for example(lower abs, obliques and upper abs).


Thanks
 
upper - seated weighted crunches
mid - weighted crunches
lower - weighted leg raises
obliques - russian twists
 
dam twisting crunches, too hard too tell if im doing them right. side bends wreck shop on your obliques. after doing side bends for several weeks, ive noticed my sides getting more...more...what to say, muscular i guess. but i know it looks better. instead of it coming in so i look like an hour glass, its starting to straighten out more.
 
Windshield wipers for obliques... This move is intense and VERY advanced. I also like kicking the heavy bag for obliques.
 
Turkish getups-rectus abdominus and obliques
weighted Russian twists-rectus abdominus and obliques
saxon side bends-obliques
double crunches-rectus abdominus
full contact twist-obliques
cable crunches-rectus abdominus
cross crunches-rectus abdominus and obliques
 
corple said:
rip, what are windshield wipers? how to do
Click to expand...
Windshield wipers are extreme... And, you can hurt your obliques if they aren't STRONG...

With that disclaimer out of the way, here we go:

1. Hang from a pull-up bar and do half of a leg raise (straight legged) until your knees are a couple of inches from your chin. (You will need to be fairly flexible in the hams and lower back to assume this position)

2. Slowly lower your legs to the left side (like a windshield wiper) as far as you can (close to parallel with the floor).

3. Slowly bring the legs back up to the top and lower to the right side.

4. Bring your legs back up to the top and repeat until failure.

The key to this move is keeping your legs straight and moving slowly (no jerky cheats).

Good-luck man... This is a seriously advanced move. Be cautious and prepare for some sore-assed obliques the day after (maybe even two days after).

-Rip
 
in addition you should be training the pelvic girdle which is done by the kegel the second part is training the transverses which is done by the vacuum. in anycase rips windshield wipers should do this just fine. if you don't have a pull up bar there are otherways to do them there easy to find. supporting muscles would be the spinal erectae or lower back.
 
- Decline sit-ups
- Hanging leg raises
- Side bends
- Windshield wipers
- Wraparounds
- Swiss ball crunches

Sometimes I throw in planks and side planks. Like Man of Steel said, squats and deadlifts work the abs pretty well also.
 
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