ShapeFit.com

[x_rated_mo]

The Ab Plank, hanging leg raises, and ab-wheel rollout..

Are these really the best exercises for ridding that lower ab fat?

Graduation is coming up, followed by a prom, then a late night beach party .. So I wanna get my lower abs fat gone faster , flatten em out

i'd do em along with the stomach vacuum i was thinkin? but 3 times a week?

top 4 are lookin great, just a matter of some dietary fixations here n there for them to stand out nicely on the 31st.

[benjamteal]

There is an old saying that goes "Abs are made in the kitchen, not in the gym."

Obviously, Ab Plank, hanging leg raises, ab-wheel rollout, etc. are all great ways to build and strengthen your lower abs. The fact is, however, you can do all of the hanging leg raises in the world, but if you have a layer of fat covering your abs, then you will never be able to see them.

It sounds more like you need to lose the layer of fat over your lower abs, and this is done through having a very clean diet and continuing your workout routing and adding cardio (such as interval training) to burn extra calories.

In general, to get your body fat down and reveal your 6-pack abs, you should slightly reduce your calorie intake.

The best way to do this is by lowering your carbohydrate intake. This causes your body to switch from primarily burning carbs for energy to burning fat. A general rule of thumb is to lower your calories from carbs to 40% of your total calories per day. The souce below has a calculation you can use to determine how many carbs you should be eating per day.

You should replace some of those calories from carbs with calories from protein. When trying to burn extra fat, you should also get around 40% of your calories from protein sources.

This will leave 20% of your calories for good fats. Some sources of good fats include avacados and olive oil (great on salads!).

These calories should be spread over six small meals per day to keep your metabolism high to burn fat faster.

Keep up your workout routines add some quality cardio, and stay dedicated to a clean diet, and you should see your 6-pack abs in no time!

Source: http://www.build-muscle-and-burn-fat.com/6-pack-abs.html

[nsbmsk]

[quote="benjamteal"]There is an old saying that goes "Abs are made in the kitchen, not in the gym."

If that were true then all anyone would have to do is get down on their hands and knees and wash the kitchen floor the old-fashioned way every day to get great looking abs!

[benjamteal]

[nsbmsk]

lol

[x_rated_mo]

i knew the health stuff just wanted some coments on the exercises

thanks for the plank comments

[benjamteal]

Here is my current ab workout. It has all of my favorite exercises in it and it hits all of the areas of the abs: transverse abdominis, obliques, and the rectus abdominis.

Plank 2 x 5
Weighted Cable Crunch 2 x 12
Hanging Leg Raise 2 x 12
Crunch on Exercise Ball 2 x 20
Oblique Crunch on Exercise Ball 2 x 20

I like the exercise ball becuase it forces me to stabilize and concentrate on the muscle being worked - I feel like I work my abs a better as a result.

So, pretty much, if you hit the Plank and the Hanging Leg Raise, you will work the transverse abdominis (which holds your stomach in like a corset), and the lower abs.

If you want some extra focus on the lower abs, you can throw in a set or two of reverse crunches.

[swanso5]

this is a better order:

hanging leg raise
ob crunch
wted crunch
ball crunch
plank


that being said i wouldn't do any crunching movement, not good for the low back and sb ab exercises aren't great either

[x_rated_mo]

whats an exercise i could do to replace that ball one.

this is wat i used to do

hanging leg raises
ab roll out
pulse twist (or some call it corkscrew)
weighted crunches
plank

is this good any modifications recommended ?
what do u think of the ab roll out ? (with a barbell)
the problem with that is i feel strain on my lower back, but i'm guessin that means that its gettin stronger.
pulse twist is an amazing exercise, wen i finish a set, it takes me like 3 seconds to breath again lol

[swanso5]

hanging leg raises
ab roll out
pulse twist (or some call it corkscrew)
weighted crunches
plank

do you do this as a circuit?? you should like the other workout..

pulse twist?? (is it lifting legs from side to side??)

just take out wted crunches, no need to replace them...

keeping lower back flat during roll outs where you may need to put your ass in the air a little...if lower back feels it than abs aren't doing anything...you may have to alter the range of motion you use if you can't do it properly like this

[benjamteal]

You should definitely do the circuit. I agree with the back thing - the more you feel it in the back, the less you are using the abs.

I think the pulse twist is where the legs are straight up in the air and you lift your hips of the ground from side to side, no?

[x_rated_mo]

no i didnt use to do it as a circuit, i used to do each exercise in sets of 3 of 10 .. and i began with the 5 sets of 10 stomach vacuum and ended it with that also, and i surely felt my abs the next day loll.

and i reallly like the other workout, but isnt it true that in order to get hard abs u gotta do hard exercises? i try to keep away from simple crunching movements, but if it works i'll give it a shot

and yeah, u raise ur legs at a 90 degree angle with the ground, lift ur pelvis and inch or two, then twist to the left and repeat for the right, and that counts as one rep

[swanso5]

yeah stay away from all crunches is the way to go...those exercises listed are hard or they should be if your doing them properly...not sure if i posted this before but 1 set of vaccums 5 times a day is better than 5 sets done once a day

[x_rated_mo]

Awesome, so my workout is good enough.

Hey i've heard about creatine recently, i was thinking of taking it next month to up my chances of bulking while i'm losing fat.

I mean, it would help alot alongside the whey especially if I'm gonna be swimming three times a week as well as 2 sessions HIIT and 3 fullbody workout sessions.

[swanso5]

get food perfect before any supp's..if it isn't they won't work