ShapeFit.com

adrian · Joined: 04 Mar 2007 Posts: 130

do i need to use weights to have hard rock abs? cause i had just read an article an dthe author said weights arent really that important, whats importants is High REP and Low BF...true?

swanso5 · Posted: Wed Nov 14, 2007 9:34 pm Post subject:

high reps - not really

low bf - definately

wts - maybe but harder variations will probably work better as well as being safer for most people

adrian · Joined: 04 Mar 2007 Posts: 130

safer?why safer?

swanso5 · Posted: Thu Nov 15, 2007 2:01 am Post subject:

if you've got an underlying lower back problem that you don;t even know about than leg raises with wt will make you well aware of it...same with crunch type movements too

adrian · Joined: 04 Mar 2007 Posts: 130

hey swanso, im currently doing leg lift on the ground with weights strapped around my leg and sit ups while holding weights on my chest

ive seen u said sit ups are uselessin quite a number of posts, so should i stop doing sit ups and concentrate on leg raises for abs and side raises for my obliques or should i find another excercise to replace the sit ups?

if u think i shoudl find another excercise to work on my abs, please do recommen me some, thank you

swanso5 · Posted: Fri Nov 16, 2007 2:39 am Post subject:

- stop crunches yes
- keep leg raises but use harder variations not wt
- stop side bends too a they'll make your waist actually wider

as i've also stated, train the core/abs for function not looks...diet will take care of looks, not the actual exercise

try these:

prone ab brace
side ab brace
hanging leg raises
core statics

search these

adrian · Joined: 04 Mar 2007 Posts: 130

why wouldn't leg raises with wts arent good? it tought its even harder to do then hanging ones, cant find any on core statics ho, but i know ab braces are called planks ryte?

swanso5 · Posted: Fri Nov 16, 2007 5:15 am Post subject:

planks yes...

core statics are here:

http://www.dieselcrew.com/articles/DCCorestatics.pdf

and part 2 here:

http://www.dieselcrew.com/articles/dccorestatics2.pdf

adrian · Joined: 04 Mar 2007 Posts: 130

i sthere any way i can increase the intensity of planks? or i should just keep doing them by increasing the time length evrytime?

swanso5 · Posted: Sat Dec 01, 2007 9:04 am Post subject:

arms on a sb
arms on floor w/ feet on a bench or step
lift 1 arm off flor
lift 1 leg off floor
lift one arm and opposite leg off floor
forearms on bench and feet on ball
forearms and feet on 2 seperate balls

there's a few for you

ericajones80 · Joined: 30 Nov 2007 Posts: 6

I do some exercises with weights...sometimes situps with plates etc. I wouldn't start doing an ab exercise with weights, I'd work up to weights.