Best for abs?

wevie · Post by **wevie** » Sat Aug 01, 2009 2:18 pm

What are the best ab exercises? I would like to focus on the upper abs but of course I want to hit them all.

For now I have been doing crunches. I try to hold each one for two to three seconds before I go down for another one.

I still got a little bit of a gut but I can see the upper abs for sure now. Hopefully in a few more months the gut will be gone.

Boss Man · Post by **Boss Man** » Sat Aug 01, 2009 4:03 pm

Side Bends in some respects aren't necessary. They will thicken the obliques slightly, but they take up more time, as you can't really be used as a multitasking exercise, so they would make workouts longer.

Plus if you get the position of your Back, slightly forwards or backwards during the tilt, you run the risk of snagging a muscle or two, and sometimes, you can just really feel like you're ramrod straight before you start, then not realise you're a few degrees back or forth, elevating the aforementioned risk.

Packard · Post by **Packard** » Sat Aug 01, 2009 5:55 pm

I like crunches of all types. Regular, side and 3/4. I like hanging leg raises (hang from a pull up bar and do your leg raises, or use a leg raise station at a gym).

But what ever abs work you do, don't consider them "abs" but rather "torso". And work the contrapuntal movements also. In plain English, for each rep of crunches (or whatever) do one rep of back work that is directly opposite the abs that you are working. That will give you balance.

I like to add twists (with a bar on your shoulders, no weight). Barre work (ballet exercises) or martial arts kicks which will work your lower abs as they join up with the groin. (Rectus abdominus).

clem · Post by **clem** » Sat Aug 01, 2009 8:29 pm

lift heavy weights to really work the abs

wevie · Post by **wevie** » Sun Aug 02, 2009 9:58 pm

a lot of suggestion. I don't know what most of those even are.

I will have to look them up on you tube.

So are any of them better than the others or is it just whatever one prefers?

wevie · Post by **wevie** » Sun Aug 02, 2009 10:08 pm

Another question. How often can a person work abs? I wouldn't think they are like the other muscles that need rest but I don't know so that is why I ask.

wevie · Post by **wevie** » Sun Aug 02, 2009 11:53 pm

I just did crunches and leg lifts I think they are called.

It's where you lay flat on your back and lift your legs and lower them but don't let them touch the floor. They were really hard.

I did five set of each. 20 crunches, 30 seconds rest, 10 lifts, 2 minute rest.

Is that a good workout or no?

How often should you work abs?

fitoverforty · Post by **fitoverforty** » Mon Aug 03, 2009 9:25 am

Bicycle crunches are a great exercise. Basically lay on the floor raise your legs and "ride a bike" while crunching, touching your elbow to the opposing knee on each bicycle revolution.

If you want to increase your core strength and get great abs you gotta do planks. They sound easy, but trust me they are tough! There are alot of variations you can do, but to start just do the basic plank. You can find demos on YouTube but basically its like this:
On the floor, raise your body up resting on your forearms (arms bent, elbows on floor), and on your toes (like a pushup) . Keep your back straight and hold this position for a count of 10. Rest, repeat one more set. Variations on this would be to get in the plank position, then hold out your left arm and raise your right leg off the floor, hold for 10 seconds, then repeat with the opposing arm and leg. This is killer!!

I like to work abs everyday with the floor exercises using body weight. Not sure if that is wrong or right or necessary...It is just easy to throw them in either before a run or weight workout, or after. Sometimes I do them twice a day, once in the morning (sort of a wake up, start the day kind of thing) and then in the evenings after workout. But that's just me.

Packard · Post by **Packard** » Mon Aug 03, 2009 9:32 am

wevie wrote:I just did ... leg lifts I think they are called.

It's where you lay flat on your back and lift your legs and lower them but don't let them touch the floor. They were really hard.
...

These are good for the lower abs and should be included in your workout. There is a potential for lower back pain as a result of doing these. To minimize the possibility of hurting your back place both of your hands under your hips (glutes) while executing.

Or do the leg raises while hanging from a pull up bar or at a leg raise station at the gym.

Note: They were really hard because your lower abs have not been worked. After time they will get pretty easy.

Don't forget to do your stretching exercises. I do them after the leg raises as I am on the floor at that time anyway and most of the stretches are done on the floor.

Mandehlin · Post by **Mandehlin** » Mon Sep 07, 2009 5:34 pm

Lesplease wrote:RUSSIAN TWISTS (obliques)!! Super fun! the Standing Man is fun too. I also like toe-touches (kinda like a reverse crunch), kangaroo crunches. Side bends can be a total party.

You can do bicycle crunches too, where you curl up to meet your knee with your opposite elbow. I have an on-again off-again with those!

Can you explain the kangaroo crunch? I tried looking them up, but got a bunch of crunchy cereal with kagaroos on it, haha.

.. Also, there are a bunch of standing ab exercises, which one in particular is the standing man?

Thanks!

Packard · Post by **Packard** » Mon Sep 07, 2009 5:55 pm

Mandehlin wrote:
Lesplease wrote:RUSSIAN TWISTS (obliques)!! Super fun! the Standing Man is fun too. I also like toe-touches (kinda like a reverse crunch), kangaroo crunches. Side bends can be a total party.

You can do bicycle crunches too, where you curl up to meet your knee with your opposite elbow. I have an on-again off-again with those!
Can you explain the kangaroo crunch? I tried looking them up, but got a bunch of crunchy cereal with kagaroos on it, haha.

.. Also, there are a bunch of standing ab exercises, which one in particular is the standing man?

Thanks!

I never heard of it either. I Googled and found this (Barry's Boot Camp): http://video.google.com/videosearch?hl= ... l=en&emb=0" onclick="window.open(this.href);return false;

Mandehlin · Post by **Mandehlin** » Mon Sep 07, 2009 6:14 pm

The Kangaroo crunch kinda sounds like something I teach in S/R classes.. I call them ladder crunches. Its basically laying on a ball and reaching up (like climbing a ladder) alternating R and L hands.

I like that leg cross thing! I'm going to have to do that! Have a sweet name for those?

Boss Man · Post by **Boss Man** » Mon Sep 07, 2009 6:22 pm

That's your basic punch situp, under a guise I had not heard of before.

Yep, you basically come up about 1/2 way on a situp, two Jabs, then back down. That's one rep. I have never done them weighted, as I don't like the idea of punching with weights. I'd question the possible risk factor.

Packard · Post by **Packard** » Tue Sep 08, 2009 7:51 am

Lesplease wrote:set of weights, 5 or 7 lb db w/e, and a swiss ball

... Then do a crunch up, punching with your left hand. Do another crunch, this time punching out with your right hand....

If punching will improve your abs, just think of what hitting your stomach with a hammer will accomplish...

Packard · Post by **Packard** » Tue Sep 08, 2009 1:49 pm

Lesplease wrote:
Boss Man wrote:That's your basic punch situp, under a guise I had not heard of before.

Yep, you basically come up about 1/2 way on a situp, two Jabs, then back down. That's one rep. I have never done them weighted, as I don't like the idea of punching with weights. I'd question the possible risk factor.
Think of it as a front raise.

Also I don't do exercises with stupid names. Punch sit up or Kangaroo punch? Get with it homie. Pfft (:

As you can see from her avatar, homie, Les is a picture of elegance and grace (and she has a fond place in her heart for lizards).

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