Ab/core training

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    Can anyone reccomend a hip flexor friendly program for building abs.. Not super bulky ones

    Trying to change up from my usual routines
    "no failure is final, nor is any success"
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    Ab Wheel/Fallouts
    Real Hanging Leg Raises (suspended in the air from a pullup bar and ROM is dead hang to heels to the ceiling)
    Standing Cable Crunches
    Trunk Rotations
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Ab Wheel/Fallouts
    Real Hanging Leg Raises (suspended in the air from a pullup bar and ROM is dead hang to heels to the ceiling)
    Standing Cable Crunches
    Trunk Rotations
    Hmm I do all those.. Perhaps it's just a bf issue.. I feel like it's getting stale tho.. I'll even do drop sets and partials/holds.. Idk lol must be my add! Lol
    "no failure is final, nor is any success"
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    Ab training doesn't need to be complicated. They're, IMO, the most misunderstood muscle group out there in this regard.
    M.Ed. Ex Phys
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    This is a quick ab routine I like to do:
    20 sit-ups
    20 crunches
    20 side-to-side heel touches (2-count: touching each heel once counts as 1)
    20 flutter kicks (4-count)
    20 Hello Darlings (4-count)
    20 Mad Russians (2-count)
    20 side crunches left
    20 side crunches right
    30 sec plank
    30 sec side plank left
    30 sec side plank right

    Run through them start to finish with no rest besides transition time. You will feel the burn. I usually do this at the end of my workout. Right now I workout 5 days a week, so I hit abs 5x week. I usually only do one set, but every now and then I will do two. I'm also a fan of hitting a set here and there of various weighted ab exercises between my main lifts.

    The flutter kicks may aggrevate your hipflexors, especially if your not used to them. You can sub those out for a different exercise or cut them out and maybe up the reps for everything else. The point to this routine is multiple exercises with minimal to no rest. These are just the particular exercises I like. You can sub in/out any ab exercises you wish, its up to you. This is a good ab endurance routine for me.
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    Quote Originally Posted by riddles View Post
    This is a quick ab routine I like to do:
    20 sit-ups
    20 crunches
    20 side-to-side heel touches (2-count: touching each heel once counts as 1)
    20 flutter kicks (4-count)
    20 Hello Darlings (4-count)
    20 Mad Russians (2-count)
    20 side crunches left
    20 side crunches right
    30 sec plank
    30 sec side plank left
    30 sec side plank right

    Run through them start to finish with no rest besides transition time. You will feel the burn. I usually do this at the end of my workout. Right now I workout 5 days a week, so I hit abs 5x week. I usually only do one set, but every now and then I will do two. I'm also a fan of hitting a set here and there of various weighted ab exercises between my main lifts.

    The flutter kicks may aggrevate your hipflexors, especially if your not used to them. You can sub those out for a different exercise or cut them out and maybe up the reps for everything else. The point to this routine is multiple exercises with minimal to no rest. These are just the particular exercises I like. You can sub in/out any ab exercises you wish, its up to you. This is a good ab endurance routine for me.
    Thanks for the routine man I do something similar one day a week. The other 2 days are mostly weighted work
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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    Eric has some killer abs I'd ask him in his thread brother
    Email me for free prodigy samples
    Ricky@pni-online.com
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    Quote Originally Posted by chedapalooza View Post
    Thanks for the routine man I do something similar one day a week. The other 2 days are mostly weighted work
    Anytime man....also, on days I feel like changing it up, I will do various medicine ball ab exercises that are usually explosive in regards to ROM. Ex. side wall throws, ball slams, overhead throws. Of course you have to have the appropriate space to do these though. These always seem to do the trick for me.
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    Cable crunches on a swiss ball are one of my favorite for abdominal development. The trick is that you need to forcefully contract your glutes in order to shift your pelvis from APT to neutral or slightly posterior tilt. You also need to squeeze your ribs into your hips, its a short (2-4") ROM. Setting the pelvis and keeping glutes forcefully contracted will ensure two things: 1. optimal length tensions ratio for abs, and 2. glute activation will reciprocally antagonize the hip flexors, or keep them as much out of the movement as possible.


    Also check out dragon flags.
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    Quote Originally Posted by ZiR RED View Post
    Cable crunches on a swiss ball are one of my favorite for abdominal development. The trick is that you need to forcefully contract your glutes in order to shift your pelvis from APT to neutral or slightly posterior tilt. You also need to squeeze your ribs into your hips, its a short (2-4") ROM. Setting the pelvis and keeping glutes forcefully contracted will ensure two things: 1. optimal length tensions ratio for abs, and 2. glute activation will reciprocally antagonize the hip flexors, or keep them as much out of the movement as possible.

    Also check out dragon flags.
    Nice Thanks! Dragon flags lol I've seen em
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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    Quote Originally Posted by chedapalooza View Post

    Thanks for the routine man I do something similar one day a week. The other 2 days are mostly weighted work
    I've always heard that working your abs everyday does more harm than good for development of your abs.
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    Quote Originally Posted by aperez203 View Post

    I've always heard that working your abs everyday does more harm than good for development of your abs.
    Same.. I found much better results 3 x a week with a day in between each session to be best for me
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
  

  
 

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