Workout for abs

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    Workout for abs

    Hello everyone!
    I want to ask you people, what are some good exercises that directly target abs, but don't take much time and can deliver results if done 3-4 times a week?
    I train 6 days a week, (Mon-Wed-Fri stronglift 5x5, Tue-Thu Muay Thai training with 30' jumping rope and callisthenics, and Sat usually long run, or if I can't go outside, I do 40' elliptical and a full body weight program).
    I am 188cm/71 kg, with around 8-9% body fat. At this b.f. shouldn't abs be visible? After training, I see streamline, but not the fighter's definition at weigh ins, which I strive for..! Not purely for aesthetics, but I think I do something wrong...
    I know I have thick skin and also excessive skin, due to rapid weight loss some years ago, but I am pretty insecure about it...
    I know genetics play a significant part, but I don't think they can "outsmart" workout..!
    I eat around 2200-2600 kcals/day, and because I have an active work, online calculator of Mayo clinic suggests 2800-3100/day... Are 600 kcals/day really enough to hinder results? I really can't eat more..! Can anyone help me with general eating guidelines for performance and definition?
    Sorry about that long post. I have no potato, too much carbs

    #2
    What really worked for me was weighted sit-ups and leg raise, my abs got rock hard and stood out. Very simple routine . . .

    Sit-Ups . . . lay on floor and hold a dumbbell with feet, back then I used a 30lb DB and held a 35lb DB behind my head. I didn't start with that weight, that's what I was using for 2 sets of 30.

    Leg Raises . . . then I put a 50lb BB plate on my chest and lift the legs to 90 degrees, also 2 sets of 30, the BB plate on chest stopped me from tipping up.

    That was quite some years ago since I did that routine, but for solid hard abs, I couldn't even expand my belly it was like a corset. I only did this workout once a week. I warmed up with seat twist, broom handle across shoulders, look straight ahead, turn till one end is straight in front, start slow, 200 reps. Lay on the floor with arms out like crucifix, legs up at 90 degrees, then lower sideways to floor and back then other side, 40 reps.

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      #3
      I do a set of something trunk related something after every workout so it isn't a huge effort in one go (time or fatigue). Like thinman most of what I do is weighted. I do weighted situps, back arches, side obliques, and leg arches (like back arches but legs move versus upper body), I start at 3x10 with a weight and work my way up to 3x20 (increase of 2 reps a week), at 20 I move to a heavier weight and start over at 10.

      I will also state that my goals are a bit different that yours though. I need trunk strength because I catch a lot of weight (cleans/squats) so I go for thickness over streamline and physique. At around 12-15% body fat I do have some decent ab definition but I am far from slender and am more of a brick than a wedge.

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        #4
        Hanging leg raises and all their mutations like hanging straight leg raises, hanging knee twists.
        Too easy? Hold a dumbell with your feet while doing it.....
        Still too easy? Straighten out those legs.
        They will challenge your forearms as well and are easy on the spine.

        Abdominal Vacuum or Stomach Vacuum is a great isometric excercise you can do almost everywhere, anytime.
        Basically you try to pull your navel into your spine and hold. Give it a try. You'll get the hang of it quickly and you can do it stuck in traffic or while you commute on a bus.

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