A good ab workout?
- 06-16-2010, 03:32 AM
A good ab workout?
Okay so I have a good workout, minus abs. My abs suck, I have no 6 pack but the rest of my body is built. What is a ab workout I can do 2-3 days a week a long with my workout, that won't take too long but will bust my ass?
I was doing 8 min abs everyday, but I just don't stick with it, something that is 2-3 days I can, I want a 6 pack before I bulk again.
- 06-16-2010, 08:11 AM
Cardio 5x/week. Everyone has to have abdominal muscles just to walk around. Guarantee if you cut down to a lower BF % you will immediately see results.
- 06-17-2010, 04:48 PM
king louis is right but you still need to train abs too. do lots of hanging leg raises and cable crunches imo
06-17-2010, 08:48 PM
I have been cutting down BF, and are seeing my abs again, however I know you cant have a rock hard abs without doing some abs, so i'm looking for a routine that I can do 2-3 days a week that doesn't take too long to help this process.
06-17-2010, 08:50 PM
06-18-2010, 03:20 PM
100 crunches on a decline.
First 50 are done all at once, hands up by my head but not clasped behind it.
Next, i do about 25 while holding a 35 pound plate. I do as many of these as I can with the plate held over my head, and then when that gets to be too much I do the rest with the plate on my chest (the plate isn't flat on my chest, it's usually held so that the edge of the plate is touching my chest) . I worked up to this... It used to be a 10lb medicine ball, then I moved up to a 25 lb plate, then a 35.
After resting I do 25 more, with the same weight if I can. When i was beginning I usually reduced the weight for the last set (if I had a 35 lb plate, I dropped down to a 25).
I usually try to do this about 2-3 times a week. Not very creative, but easy to bust out in a relatively short amount of time between sets of exercises I'm doing for that day.
Reverse crunches on a decline are awesome too.
Supposedly stomach vacuums are really helpful for flattening out your stomach, but I always forget to do them.
06-19-2010, 01:55 PM
06-21-2010, 12:27 AM
06-21-2010, 08:55 PM
I'm nowhere near 6pack land but coming from 16%bf down to 11% now and slowly cutting I'm anticipating the boys coming out to play and month now.
My routine: twice a week
medicine ball twists with legs off the ground 20x3
hanging leg raises 20x3
weighted side crunch 20x3
broomstick standing twist 20x3
and then each day during each muscle group excercise I incorporate something that involves your core. ie
one arm one leg standing arnold press
physioball dumbell press
06-21-2010, 11:44 PM
Good work man. Yeah i've been on a cut for awhile now, my waist has dropped over 2.5 inches, so my abs are starting to come back.
06-22-2010, 03:20 PM
As a fellow "i never do abs and they suck because of it" person. I started doing the p90x stuff. I just started so idk how well it's working but it makes my abs sore, so....yea thats cool I guess.
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