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Try My Ab Routine

esco Posts: 84 Joined: 2001/01/08	2002/01/02, 10:14 PM Hey I didn't really invent this ab routine, I hear bruce Lee did something like this, I think he did like 2 excersices per muscle, and double the sets, it's not that I can't do it, it's just it gets very boring after going longer than I do anyways here it is: -4 Sets of 20 Leg Raises -4 Sets of 20 Complete Situps -4 Sets of 20 Crunches (i might have the names wrong but you just put your legs about a foot away from you butt and lift your shoulders only like 6 inches off the ground, if your decently cut, hold your hand over your highest set of ab muscles, like a four pack, and feel them as you do it) with whatever amount of weight your arms get tired of after doing 20 curls with, I use 15 pounds, just a 15 lbs. dumbell -4 sets of 20 twisting situps That routine works every part of your abs. Obliques everything, after about 3 weeks of doing this routine i am look like the guy at the top right of our screens, or at least my top right screen. I had a ripped up 4 pack but wanted the stomach completely ripped apart. Hold everything you do for 1 second. Should takr 10-15 minutes. WORKS!!!
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/01/03, 03:07 AM Your abs exercises are ok, except one; the complete sit ups. Not everybody can do that one, and it's also no longer recommanded. Why? Because it's not extremely effective for the abs since it's the thigh flexors (is that the right word?) who are doing the biggest part, and also you got a lower back risk. Finally, you got lots of different abdominal exercises so the key word is to find the ones that suit you.
MuscleRage Posts: 203 Joined: 2001/12/09	2002/01/03, 06:44 AM Yeah, that is a good routine. It seems like it would take a long time to complete that workout though. I will try it sometime to see how it feels.
BillK Posts: 361 Joined: 2000/12/26	2002/01/03, 12:54 PM The exercises look good but I don't think you need to do so many reps. Just remember it’s not how many reps you can do but rather the quality performed. Also when are you doing them? Before weight training, after weight training or on your off days? A thousand sit-ups will not bring out your six pack but a good diet combined with cardio will. Keep Working Hard! ~billk~
esco Posts: 84 Joined: 2001/01/08	2002/01/03, 08:36 PM Hey. Cardio is good for situps, but you need to do them regularly. Under your fat is not just a six pack, you need to work for them. Like Right now I have such a little amount of fat my skin like bounces, it's loose. I never do cardio, but I do my routine right after I lift which is 4 days a week. I do 600 jumping jacks with my workouts so thats my cardio. Umm the more is better for your abs, trust me. Also it's hard to do a perfect anything with ab's, so thats why the high reps is good to make sure you dont miss anything.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/01/04, 02:47 AM Hi Bilk, just for you; never work your abs too hard before heavy weight training. You'll need your abs too much during the session. Do it after (or on cardio days. Rest days are REST day!! :o)
ltroisi Posts: 764 Joined: 2001/11/06	2002/01/04, 07:08 AM Tried it. Good ab work out. I added some hanging abs cause the leg raises aggevated my low back.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/07, 04:44 PM So Esco, do you place a dumbbell on your chest when you do the crunches? Also, are there alternatives to the twisting and regular situps? I find them to be strenuous on the lower back and it seems that my thighs are getting more of a workout. Thanks.
ltroisi Posts: 764 Joined: 2001/11/06	2002/01/07, 11:29 PM Try some knee-up crunches off the end of the bench. You can support you back a bit with your hands on the bench behind you. I use a flat plate not a DB. The weight distributed more.
tdiddy Posts: 7 Joined: 2001/10/15	2002/01/13, 03:25 AM im gong to try it esco i hope it work i will let you know. I need help guys i want a solid sit pack with no love handles and the indentations alond your waist like all the models have. If someone kno a ab workout to get those let me know.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/01/13, 11:22 AM Don't forget cardiovascular training and you diet tdiddy! I know it's a bother but you'll never be able to show your abs if they are covered by fat...... Sorry, but that's how it is.
tdiddy Posts: 7 Joined: 2001/10/15	2002/01/14, 02:20 PM Thnks Philia2 I wont forget tdiddy
enriq415 Posts: 4 Joined: 2002/01/23	2002/01/27, 01:01 PM Sup guys, I live in college so it's difficult to be in total control of my diet. But I do my best. I take mega ripped, im prettey sure its working (not completely sure because it could just be that i eat right and work out 5 days a week) I run for cardio, 2 miles. Should I run before or after weight lifting? or should I do seperate sessions, like running in the morning and lifting in the after-noon.I also want to know when's the best to work out my abs, w/cardio or after lifting?
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/27, 07:58 PM You should not do cardio then lift weights. You should do 2 separate sessions or keep them on separate days. Do a separate session for your abs as well, because you tend to use your ab muscles during weight training. Have you signed up for an ft program yet?
fireloard Posts: 665 Joined: 2001/03/27	2002/01/27, 11:53 PM I've read a bunch on bruce lee.. in case u wanted to know the commonly passed around ab workout he supposedly did was this (at least its what i've bookmarked from long ago):' Waist twists - four sets of 90 repetitions Sit-up twists - four sets of 20 repetitions Leg raises - four sets of 20 repetitions Leaning twists - four sets of 50 repetitions Frog kicks - four sets of 50 repetitions yup its crazy.. but thats what he did.. just for his abs!.. along with a lot of other various ab exercises.. and the 'flag' exercise he made up.. which would be pretty rough for just about anyone (haven't tried it.. don't plan to)...