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A decent ab routine

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antelope
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2008/05/19 13:51:27 (permalink)
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A decent ab routine

Anyone point me in the direction of a decent ab routine that I can do after cardio in the mornings once maybe twice a week

Thanks
Antelope

"My only hunger is knowledge"


#1

16 Replies Related Threads

    antelope
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    RE: A decent ab routine 2008/05/20 17:39:00 (permalink)
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    bump

    "My only hunger is knowledge"


    #2
    Mark D
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    RE: A decent ab routine 2008/05/25 14:19:30 (permalink)
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    theres a book on amazon called 3 minute abs the routine in it is quite good and will help you
    #3
    Andrews123
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    RE: A decent ab routine 2008/05/26 11:17:32 (permalink)
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    i disagree you cannot get abs in three minutes it takes months, anyhow train abs as you would rest of your body, start with slow cruches 4 sets of 15 then when you get confident at that use weight, first of all i put a 9kg dumbell on my chest and do 5 sets of 8 every other day and my abs are growing, try it. also you know your abs wont show nless you reduce your bf so get cutting.
    #4
    Lobo
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    RE: A decent ab routine 2008/05/26 11:46:12 (permalink)
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    Ive only started really training my abs in anger from start of this year and have made good progress with the following:

    I do this every third day.

    knee raise (weighted) 4 x 8-10 supersetted with reverse crunch (as many as you can do)
    weighted incline crunch 4 x 8-10 supersetted with dumbell oblique crunch 4 x 10 (not sure if this is what its called. Standing with dumbell in one hand).

    Also, Id say the most important thing is to go slow and controlled with the reps and squeeze the contraction. Also, when working the obliques its easy to just move from side to side but need to concentrate on contraction of the oblique.

    The other 2 key points are to get your bodyfat low (Id say 12% or below) and have patrience.
    #5
    Mark D
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    RE: A decent ab routine 2008/05/26 17:42:11 (permalink)
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    i know it takes months to train the abs but with the three minute abs routine you train a different ab group every day but only for three minutes each group and only one group a day to give the others chance to recover and it is a good routine ive been using it for ages and once it becomes too easy i started using weight aswell
    #6
    Andrews123
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    RE: A decent ab routine 2008/05/27 10:28:55 (permalink)
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    you cannot isolate one ab muscle, you train one your doing em all, why not do the Whole routine 2 or 3 times a week to allow recovery and make it 9 minute abs every other day? if your working em hard burning fat and resting em well you will achieve a perfect pack soon.
    #7
    Mark D
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    RE: A decent ab routine 2008/05/27 13:31:34 (permalink)
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    its true you do work them all but certain exercises focus more on certain ab groups, but there are loads of exercises out there for the abs anyway which is enough to keep us all busy, but i agree with you the exercises could all be used at the same time and done 3 or 4 times a week
    #8
    Andrews123
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    RE: A decent ab routine 2008/05/27 14:09:35 (permalink)
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    yeah im not saying its gonna be a bad routine, just that you shouldn't train abs everyday, they are quite a sensitive group of muscles, i like the fact you using weight too, just to show how strong your abs are now, do some unweighted crunches and feel how easy they've got!!! real confidence boost
    post edited by jackandrews2004 - 2008/05/27 14:12:50
    #9
    Mark D
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    RE: A decent ab routine 2008/05/27 14:34:06 (permalink)
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    i occassionally do them some days without the weight and try to really clench the stomach muscles, or i have a medicine ball dropped on my abs, have you ever tried the cable crunch exercise??
    #10
    GeorgeCee
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    RE: A decent ab routine 2008/05/27 15:10:51 (permalink)
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    I doubt you could get anything done in 3 mins.

    I do this:

    8-10 x 3 push crunches 30kg BB (I started low to get my technique and the weight went up fast)

    10 - 12 x3 lying leg raises 5kg DB (again start low build up)

    8 - 12 reverse crunches

    It's worked for me REALLY well. My bf% is between 18 and 22% and I'm getting some ab definition, which should be coming at a lower bf%.

    I really enjoy it too! Which is unusual for ab routines.
    #11
    Mark D
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    RE: A decent ab routine 2008/05/27 16:28:35 (permalink)
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    i've used the three minute abs routine before and it was very effective, it can work just different people need different exercises
    #12
    Mark D
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    RE: A decent ab routine 2008/05/27 16:29:14 (permalink)
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    if you don't mind me asking what is a push crunch?
    #13
    Integra
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    RE: A decent ab routine 2008/05/27 16:31:35 (permalink)
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    I doubt you could get anything done in 3 mins.


    Of course you can.
    #14
    GeorgeCee
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    RE: A decent ab routine 2008/05/27 20:45:30 (permalink)
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    ORIGINAL: Mark D

    if you don't mind me asking what is a push crunch?


    It's a crunch while holding a BB or DBs at arms lengh. Just helps add extra weight, I find that doing 10 push crunches is much better than doing 40 normal crunches.
    #15
    Andrews123
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    RE: A decent ab routine 2008/05/27 22:47:26 (permalink)
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    push crunch = weighted, personally i prefer the weight on the top of my chest, to dave^^no i train at home mate i dont think i would like them though prefer the weighted, leg raises are awesome as well to get that lower muscle really built
    #16
    Mark D
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    RE: A decent ab routine 2008/05/28 11:01:19 (permalink)
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    ah thanks for the help guys i didn't realise the weighted crunches were called push crunches
    #17
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