AB WORKOUT

[xxForgedxx]

Ok, I rarely touch upon this area... why? Because I run and figure psh that does enough core for me (I'm wrong but I like to use that as an excuse)

I lift extensively and I am in good shape aside from the abs, they could use some work.

What I used to do and it seemed to work pretty well in strengthening my core was this:

Flutter kicks (100)
Side bridge (hold 45 seconds)
Side bridge opposite (hold 45 seconds)
Bridge (hold 45 seconds)

X 3

However, this did not really do much for the visual aspect of my abs, helped but didn't really define much. I ended up with more of a flat stomach. I understand a lot has to do with diet and I also have heard that 70% of abs is genetic, you either have em or you don't type of deal.

Could someone type me up an affective (function and fashion) ab workout? I don't just want to look better I also need to be stronger because of it.

[Rick]

in b4 Whostheboss

[///Mandy]

A couple of things, you aren't working out on your abs everyday, right?
Another thing is switch up your ab work-outs. Don't do the same thing all the time.

A friend of mine (who is a personal trainer) told me about this one that I can really feel it working when I'm doing it.

Get a yoga mat (or something that is relatively soft). Lie flat on your stomach. Lift yourself up with your elbows and hold for 30 seconds. Do 3 sets of 30. Then increase as you go.

[xxForgedxx]

Originally Posted by ///Mandy

A couple of things, you aren't working out on your abs everyday, right?
Another thing is switch up your ab work-outs. Don't do the same thing all the time.

A friend of mine (who is a personal trainer) told me about this one that I can really feel it working when I'm doing it.

Get a yoga mat (or something that is relatively soft). Lie flat on your stomach. Lift yourself up with your elbows and hold for 30 seconds. Do 3 sets of 30. Then increase as you go.

Shoulder injury, not such a good idea.

[FOXYCaymanS]

P90x is amazing, if you stick with it the results are great! You can catch some of the videos on youtube if you don't want to buy it.

[BMW_TT]

Originally Posted by FOXYone

P90x is amazing, if you still with it the results are great! You can catch some of the videos on youtube if you don't want to buy it.

90 days this guy had some good results.

http://forums.teambeachbody.com/grou...sformation.jpg

[BMW_TT]

I do weighted crunches. Lay flat on the floor and hold a plate of 35lb (or whatever you like) on top of you straight out with both hands. Then start crunching.

[Scorpion]

All I do is the ab lunge lol.

[branabolic]

i like doing situps on a decline bench with weight on my chest. i have had a six pack since i was twelve though(23 now)... and i eat wendy's or taco bell every day for lunch. my friend and i do the exact same ab workout and he has a keg and i have the pack so i really think its just my genetics. i feel bad for him too cuz he eats right and he runs a shitload of cardio. i don't know what cardio is yet. also try some leg raises(on that thing where you hang from your forearms and swing your legs up) and if you're with a buddy have them put some resistance on your feet as you try to raise them.

[dr.jay]

+1 for weighted excersises, abs are a muscle they need weight to grow. Dont know if you have any fat on your abdomen but you need to get your BF% down as low as you can to see the ab muscle, diet and cardio are the hardest things to do for me, I can get as big as a house but when it comes to abs I really have to smoke them to see results. Hope this helps

[BMW_TT]

Also, the use of resistance bands are great for ab workouts.

[xxForgedxx]

Originally Posted by dr.jay

+1 for weighted excersises, abs are a muscle they need weight to grow. Dont know if you have any fat on your abdomen but you need to get your BF% down as low as you can to see the ab muscle, diet and cardio are the hardest things to do for me, I can get as big as a house but when it comes to abs I really have to smoke them to see results. Hope this helps

I am 5'9 188lbs... In the straightest way: This is what I have to work with. This is what I got using the core workout I spoke of, and I barely ever ran. But I think lighting assisted this shot a little.

[D1911]

Some of the guys hit it on the head.
You have to change your ab exercises from time to time... and just like any other muscle on your body, if you want to develop it, you have to add weight or more resistance.

Originally Posted by ///Mandy

A couple of things, you aren't working out on your abs everyday, right?
Another thing is switch up your ab work-outs. Don't do the same thing all the time.

A friend of mine (who is a personal trainer) told me about this one that I can really feel it working when I'm doing it.

Get a yoga mat (or something that is relatively soft). Lie flat on your stomach. Lift yourself up with your elbows and hold for 30 seconds. Do 3 sets of 30. Then increase as you go.

This is called a Plank... which i'm sure is already what the OP is doing "Bridge".
The plank as well as the core exercises you're currently doing are great exercises for stability/core strength/muscular endurance but won't help develop that six pack look mainly because they're static exercises.

Originally Posted by BMW_TT

I do weighted crunches. Lay flat on the floor and hold a plate of 35lb (or whatever you like) on top of you straight out with both hands. Then start crunching.

This is a good exercise... I do the same except I'll do it on a stability ball (big round exercise ball) and hold the plate over my head. Doing it with the ball will increase your range of motion and also work secondary core muscles because you have to balance yourself from falling off the ball or having it roll out from under you.

There are a ton of ab exercises I can show you (I was a personal trainer, and still kinda do it on the side) but the most basic and effecitve ones are crunches and leg raises.

Do leg raise on machine like this.
Make sure you're not swinging your legs up and down fast... control your speed and body. Pause, if you can, at the top for a second then slowly lower your legs back down. Don't forget to breath.
3 sets of as many reps as you can do.




Do crunches like this on a ball.
Notice he's fully extended on his back (might be a little exagerated but you get the idea). And make sure they're crunches and not situps.
You should be making your body into a "C" shape and not sitting up.
Try this with no weights at first then start holding a 10lb, 25lb, 35lb weight above your head.
Again, do this slowly. Control your speed and body and don't forget to breath.
3 sets as many reps as you can.




Do decline situps like this.
go all the way down and all the way up. Again, control your speed don't go crazy. Remember it's not a numbers game....nobody gives a shit how many you can do... so do it right.
And again, don't forget to breath. Again you can hold weights out infront of your chest to increase the resistance later on.
3 sets and as many reps you can do.

[1cleanm6]

5'9 188 POUNDS?

you need to lose about 18 pounds ATLEAST..

Keep in mind EVERYONE has a 6 pack, however its covered up by fat.

First thins first you need to lose that weight..

[D1911]

Originally Posted by Boosted335

5'9 188 POUNDS?

you need to lose about 18 pounds ATLEAST..

Keep in mind EVERYONE has a 6 pack, however its covered up by fat.

First thins first you need to lose that weight..

I hope you're not basing that comment on the BMI. That shit is old school and inaccurate

[xxForgedxx]

Before my shoulder injury I maxed at 305lbs on bench, 405lbs on squats for ref. I'm not a weakling...

[1cleanm6]

Originally Posted by D1911

I hope you're not basing that comment on the BMI. That shit is old school and inaccurate

no way not at all....

OP i would recommend getting your body fat checked...

my buddy is a very successful trainer...trust

you need to start doing cardio

[xxForgedxx]

Originally Posted by Boosted335

no way not at all....

OP i would recommend getting your body fat checked...

my buddy is a very successful trainer...trust

you need to start doing cardio

13% according to the Army's wonderful tape method yayyy

[D1911]

Originally Posted by xxForgedxx

13% according to the Army's wonderful tape method yayyy

tape method? Not knocking this method but please explain?

[xxForgedxx]

Originally Posted by D1911

tape method? Not knocking this method but please explain?

Tape neck... tape around belly button, and calculate. That's it

[DougLikesBMW]

8% Body Fat - done today, according to calipers.

I'd post my ab workout, but need to find a vid cam first. And it wouldn't help you Forged, since you have a shoulder injury.

[xxForgedxx]

Originally Posted by DougLikesBMW

8% Body Fat - done today, according to calipers.

I'd post my ab workout, but need to find a vid cam first. And it wouldn't help you Forged, since you have a shoulder injury.

I just don't like being TINY, I'd rather maintain my mass and still have abs. I wasn't as strong when I was 165lbs.