ShapeFit.com

[Duma]

I was wondering what in your opinoin is the best exercise for the upper & middle, lower and obliques

[benjamteal]

Of course you have all of the old standards, like sit-ups and crunches, but I prefer a "twist" on these old favorites...

For obliques, I would say:

Oblique Crunch on Exercise Ball, Russian Twist

For lower abs:

Hanging Leg Raises, Reverse Crunches

For upper abs:

Weighted Cable Crunch, Standard Crunch on Exercise Ball

[swanso5]

you can't isolate area's of the abs, it's one muscle whicjh looks like several as tendons privide the "6 pack" not different muscles which is why stabilisation exercises are a better option...train for function, not looks

[benjamteal]

Swanso, you are usually dead on, but I am going to have to disagree slightly...

I agree, the rectus abdominis is a single muscle. However, I believe that targeting different parts of you abdominals is analogous to targeting your upper chest by doing incline bench presses. Because the pectoralis major is one muscle, you cannot isolate and work only the upper chest. You can, however, put more emphasis on the upper portion.

Along the same lines, even though you are not able to contract one particular portion of the rectus abdominis independently of the other, when you stabilize the hips and only lift your torso, like in a crunch, there is more shortening of the muscle in the upper region relative to the lower. While both regions perform work, the upper region is emphasized.

Conversely, when you perform reverse crunches where it is your hips that move toward the torso, the lower portion of the abs is shortened more than the upper (relatively speaking, of course), which challenges the lower abs slightly more than their northern counterpart.

The difference isn't dramatic, it is enough to suggest doing a variety of ab movements.

I would love to hear your insights - they are always welcome!

Couple of sources:

Article by Dr. Len Kravitz (no, not that Len Kravitz! ) at UNM

Article by Mike Meija at T-Nation

Article from Muscle & Fitness

[swanso5]

your right with the word "emphasise" but if that's case then the other "area's" are still being trained but most still do 1 exercise for upper, lower, and each ob so in effect your training each area with 3 sets which is 12 total sets for abs where they're also probably doing 3 "real" sets for legs

also do a set of hanging leg raises in the mirror with your top off and see all the abs working when your legs are flexed

it all comes down for efficiency for me

and how do you get big arms? squats and deads meaning there's also more (and better) ways to skin a cat so heavy compound exercises should be enough for the regular trainer to get decent abs (and diet)

end rant

[benjamteal]

Definitely agree with the heavy compounds - not enough people focus on the deadlifts and squats... everyone wants to get big, but they ignore the "big" exercises! I guess they are too hard...

I definitely wasn't trying to be rude earlier, so I hope you didn't take it that way.

[swanso5]

your right champ, it's a discussion forum anyway and that's what we're doing

[ddziabenko]

I have several favorites that in my opinion work the core/abdominals well:

Squats: This includes Back Squats, Front Squats (which require much core tension), and Overhead Squats

Deadlifts: Personally, when I tighten the abdominals, I can pull more weight.

Weighted Pull Ups (or L-pull ups) are also not bad

Then there are

Turkish Get Ups (I use kettlebells), Janda Sit Ups, Side Bends, One-arm suitcase deadlifts, dragon flags (I only do the lowering part), Full Contact twists. Then of course: Hanging leg raises (slow is the key), L-sits, or just tucks.

Get Up Sit Ups are usually pretty good for a nice contraction: I personally hold a kettlebell overhead, do full sit up until I end up in the top position with the kettlebell overhead now, then I lower as slowly as I can (negative basically), trying to tighten the abdominals (I get a pretty strong contraction that way).

For variety: Throwing dynamax balls is a very fun way to work the rotational muscles, should be heavy enough though.

Medicine ball slams are not bad.

Finally, Standing Ab wheel rollouts and Ring Push Ups with elevated legs and weighted vest (I find these to be much better than planks).

I can't think of anything else that I use at the moment.

Dimitri Dziabenko