share your ab routine with me

hi everyone,

there are a million "abs" threads on here, but i thought it'd be interesting to just see the ab routine that each individual does. let's go!

I do squats, deadlifts, shoulder press and bent over rows for abs.  Sometimes if I have time I throw in planks and the occasional set of reverse crunches.

The only equipment I own are a set of hand weights.  I do crunches - 15/2reps, criss cross bicycle crunches - 30/2 reps, bent leg knee raises - 15/2 reps, standing side bends w/weights - 30/2 reps. 

That is my morning quick 15 min. routine.

I'm with sully - squats, deadlifts, shoulder press, bent over rows. Also lunges and stepups, and pushups. I've also got swissball crunches and split jackknives in my current routine.

Hula Hoop 

don't knock it 'til you try it...

Honestly best ab routine? Don't eat sugar or processes food.

I'm also with the other who said squats, dead lifts, lunges, good mornings, etc. I rarely do direct ab work.

I swear by P90X... a lot of their workouts include back work, including lower back, which helps strengthen your overall core.  The Ab Ripper X is also very effective.  Yoga helps with overall core strength as well.  I have noticed a HUGE difference in the tone of my stomach muscles since starting the program.  It targets your entire core, which whittles the waist.

I feel a little weird when people say squats for abs…I’ve been working out for years, and I know I do tighten my abs for squats, but it is by far not the best workout for abs, and usually I have much better abs than the people who argue that squats and deadlifts are the  “it” thing for abs.  

My ab routine is quite simple, and I do this about 4 times a week.

I get on the little v shaped oblique bench, and I do oblique’s with a 35-45lb weight in hand. Only 3 sets of 13

Then I do cable crunches…I get on my knees, and hold the ropes, and pull down in a reverse crunching motion…4 sets of 14 @ 150LB

In between each cable crunch set, I get on the stability ball, and I hold a 45lb plate on my stomach, and bang out about 15 crunches

After this, I get a 15lb medicine ball, and hold it in my hand while I rotate side to side.

Then I get on the stability ball once more, and bang out as much as I can till I can’t do anymore.

Then stretch my abs…..everything that I do here for my abs is to get the pop effect – bigger abs!!!

I vary my ab routine a lot, but here are my staples:

planks (aka front leaning rest)
side planks
iron cross (a form of leg lifts)
flutterkicks
supine bicycle
reverse crunch
oblique twist while sitting on a ball and holding a medicine ball or other weight(do slowly for greatest benefit)

If I'm having issues with my lower back I do different kinds of crunches, but it's tedious and time consuming to do enough to get a decent workout that way.

Original Post by eddiepotter:

I feel a little weird when people say squats for abs…I’ve been working out for years, and I know I do tighten my abs for squats, but it is by far not the best workout for abs, and usually I have much better abs than the people who argue that squats and deadlifts are the  “it” thing for abs.  

 

My ab routine is quite simple, and I do this about 4 times a week.

I get on the little v shaped oblique bench, and I do oblique’s with a 35-45lb weight in hand. Only 3 sets of 13

Then I do cable crunches…I get on my knees, and hold the ropes, and pull down in a reverse crunching motion…4 sets of 14 @ 150LB

In between each cable crunch set, I get on the stability ball, and I hold a 45lb plate on my stomach, and bang out about 15 crunches

After this, I get a 15lb medicine ball, and hold it in my hand while I rotate side to side.

Then I get on the stability ball once more, and bang out as much as I can till I can’t do anymore.

Then stretch my abs…..everything that I do here for my abs is to get the pop effect – bigger abs!!!

like u said, this is good for bigger abs but most women don't want that look, they want tight flat abs.. for that I think exercises where you hold the abs in are more effective and also diet is key, more so than the workouts.

Yeah….see now I’m a bit lost.  Cuz I do other ab exercises to strengthen my mid section, but I do weighted exercises to make them bigger.  Getting hit in the mid section is not fun, but when you fight a lot, and you train to strengthen your abs by doing planks or medicine ball drops, or just sitting in one position with your ab muscles engaged…it’s strengthens your core/midsection.  Most people don’t do ab work for strength…they do it for the “Look” of hot abs.  I do it for both to be honest, but when I have fights come up…I like to have a little more fat in my mid section than normal…it feels better when I get hit…lol

Original Post by morganbclaw:

like u said, this is good for bigger abs but most women don't want that look, they want tight flat abs.. for that I think exercises where you hold the abs in are more effective and also diet is key, more so than the workouts.

I hear that, but I have my girl doing the same routine I do, and people think she’s crazy lift the amount she does, and the fact that she is doing my workouts, but then they see her body and she has the tight six pack, and firm bottom, but not bulky…why?....cuz she’s not capable of looking manly or having manly muscles without the use of hard supplements.  I think lots of women would be surprised at how their bodies would look if they actually stopped lifting small weights, and stepped it up to some bigger ones.  They would work less, and see more.  That’s just my opinion though.

http://www.t-nation.com/free_online_article/s ports_body_training_performance_bodybuilding/ death_to_crunching

this program targets functional ab strength, which is different from training for aesthetics.  crunches train for aesthetics, but they won't help you develop a strong core.   doing millions of crunches won't give you a six pack.  low bf percentage sets the stage for a six pack, which is then accomplished through proper diet and the kind of heavy lifting eddie is referring to.  moreover, functional training facilitates better posture, whereas aesthetic training can often exacerbate postural problems and overdevelop muscles that are both non-functional (with regard to core strength) and not aesthetically pleasing (e.g., hip flexors). 

Eddie, I think your computer has a stutter issue!

Original Post by opusanna:

Eddie, I think your computer has a stutter issue!

 yeah I know....hehehe

Abs are made in the kitchen, or so I have heard.  Mine need extra help due to four operations in the abdominal region over the last 30 yrs. 

Planks and jackknifes seem to leave me w/ all kinds of abdominal twinges....so I know they are working.

yeah yeah...abs are made in the kitchen...whatever...lol...My abs were made in the gym and the kitchen, but if it wasn't for the gym...they wouldn't be there.  The kitchen will help your abs show, but the gym will make them pop, and make them stronger.  abs are made with a combination of both.

Original Post by eddiepotter:

Original Post by morganbclaw:

like u said, this is good for bigger abs but most women don't want that look, they want tight flat abs.. for that I think exercises where you hold the abs in are more effective and also diet is key, more so than the workouts.

 

I hear that, but I have my girl doing the same routine I do, and people think she’s crazy lift the amount she does, and the fact that she is doing my workouts, but then they see her body and she has the tight six pack, and firm bottom, but not bulky…why?....cuz she’s not capable of looking manly or having manly muscles without the use of hard supplements.  I think lots of women would be surprised at how their bodies would look if they actually stopped lifting small weights, and stepped it up to some bigger ones.  They would work less, and see more.  That’s just my opinion though.

Actually I totally agree with you about lifting heavy weights for women, but from what i have read it should be focused mostly on complex movements and large muscle groups (back, chest, legs) and this will decrease overall body fat, making your abs show.  Small isolation exercises of the abs are good for building up those individual muscles but I think just focusing on the bigger movements is what cuts the body fat.  I by no means claim to be an expert though, lol.  I like hearing what everyone has to say about it and try to find what works for me I guess. 

I'm with you 100%.  people who think they can't learn from others are the ones who end up knowing nothing in the end.  It's very hard for people to humble themselves....I like all the info....I can only go by what I've tried...some of the movements said here...I havn't, but I will...hehehe.

@eddiepotter: I love the comment about people thinking your girl is crazy for doing the same routine you do- looking it over, it's almost the same as my routine (and people think I'm nuts too). I do do a few more planks, and on my days "off" I'll typically put on the good old 8 minute abs DVD :) But heck yes on the girls with tight abs- I've got the 4 pack. Still trying to get those last 2!

your bod looks good horsin

Yeah...you know I see a lot of women in my gym that have gotten very far over the years and they look great.  They have a flat tummy, and the have 4abs all the time...lol.  It's like a really really common thing with women I guess, but it's all about the diet i guess at that point.  The one thing that makes me lose a lot of fat within a few days believe it or not is some really really heavy sparring (fighting)  or intense running....maybe go for an easy 10 -15 mile interval run.