Whats Your Ab routine ?

Discussion in 'Strength & Conditioning Discussion' started by IronMikeTyson69, Jan 11, 2006.

  1. IronMikeTyson69

    IronMikeTyson69 Purple Belt

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    Hey just wondered what every ones Ab work out was , as im curious to what people do and a lot seem to have different methods and techniques .
     
  2. JackDaniels

    JackDaniels Blue Belt

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    squats, deadlifts, bench press, power cleans, and dont forget a nice run every now and then. That will get the job done.
     
  3. Robert D

    Robert D Amateur Fighter

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    You do need to spend time working the abs on there own, the best time to work the abs (like any muscle) is when they are warmed up, A jog will warm them up great.

    Lie on the floor and move your legs as if you were cycling a bike, put your hands behind your head interlocking fingers and then do half situps so that your left elbow touches right knee and right elbow touches left knee...try it...do 50-100
    Lie on your back and raise your feet of the ground 6-12 inches and hold for 15 seconds, do this 2-4 times.
    Lie on back,put your hands on your thigh's and slide your hands up your thighs until they reach over your knee and then slowly back down until your shoulders are touchng the floor, repeat...Do 50 times.
    Basic Crunches and situps.
     
  4. datadog

    datadog Blue Belt

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    You had me wondering what an Abb was.. used to seeing it as "Ab" or "Abs".

    Anywise, this guy with unimpressive abs does:
    Monday: Superset
    Weighted Crunch Machine (20lbs from the stack!)
    Saxon Side Bends (Grab dumbbells and know pain).

    Friday: Superset
    Hanging Leg Raises (using those sleeves that hang off a pullup bar)
    Weighted Twisting Incline Crunch

    As I said, not sure these are the best. I still have a gut, but my abs look stronger since I started doing these pair of supersets. Why superset... umm, because it makes my lifting partners bitch like metrosexuals.
     
  5. Reakt

    Reakt Green Belt

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    Day 1:
    dragon flags 2-3 x 12 *sometimes add weight and go for lower reps
    saxon side bends 2-3 x 5

    Day 2:
    Full contact twists 3-4x3-5
    Ab wheel rollouts 1x20 (on knees), 2-3 x 5 (partials etc trying to work up to full ones)

    that combined with squats, deads, clean + jerks, snatches, overhead squats, sand bag shouldering and sledgehammer work, which also hit my core.

    Plus the hundreds of crunches, situps, v-ups, medicine ball situps, medicine ball drops ect ect that the trainers make us do in class.
     
  6. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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    Mondays (pull day) - Weighted Abwheel rollouts from knees, saxxon side bends.

    Wednesday (press day) - Hanging leg raises, windmills.

    Friday (squat day) - Weighted ab wheel rollouts, metronomes with dumbell between ankles.
     
  7. Ongy

    Ongy Purple Belt

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    I think that situps work well up to a point but i think that if you want strong abs then you have to do hanging leg raises. That is the hardest ab exercise in my opinion. I think that my abs are strong and they although I need to lose more bodyfat to be able to see them well.
     
  8. tinker_190

    tinker_190 Brown Belt

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    I just started with the full contact twists. Believe me, brother, these are the real deal!
     
  9. #1can

    #1can Blue Belt

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    whats a full contact twist?
     
  10. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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    Abwheel rollouts >> hanging leg raises

    I can do hanging leg raises easily but am nowhere near being able to do a full standing ab wheel rollout.
     
  11. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

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    It's just like that power coil thingie posted, but it's probably inferior to this since you aren't stabilizing as much.

    However, you can add weight with the FCT.
     
  12. PikeKing

    PikeKing White Belt

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    how are you doing these weighted?
     
  13. Benji Snap

    Benji Snap <img src="http://img262.imageshack.us/img262/3617/

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    I do 3x10 decline situps with 45lb / 20kg plate in my hands above my head.

    and 3x14 of these decline situps I cant explain properly but they absolutely kill and hit your whole midsection.. When I finish these my abs just about cramped pretty much.

    I do windmills aswell.
     
  14. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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    just chucking a bunch of weights into a backpack, works really rather nicely; seen a couple of people, including Urban, saying that by the time you can do half body weight you're ready to try them from standing.
     
  15. #1can

    #1can Blue Belt

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    Is it what i call a russian twist? (sit on ab bench, lean back and twist with weight at arm's length)
     
  16. Grady

    Grady Blue Belt

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    2x a week I do jacknives with gymnastic rings (very similar to Ab wheel rollouts).
    Static L-sit holds from the rings also, for time. My shoulders and arms give out before the Abs do, however.

    Also do standard crunchs and leg lifts while watching the TV on 'rest' days.
     
  17. Placebo_

    Placebo_ Yellow Belt

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    Workout option 1:
    Hanging Pikes
    Wipers

    Workout option 2:
    Decline Weighted Situps
    Decline Russian Twists
     
  18. CH1LL

    CH1LL White Belt

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    I usually split it up into 3 days a week:

    Day 1
    Weighted Decline Situps
    Saxon Side Bends

    Day 2
    Ab Wheel
    Decline Russian Twists

    Day 3
    Decline Russian Twists
    Partial Dragon Flags/Leg Raises
     
  19. Reakt

    Reakt Green Belt

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    No, google it, Pavels got an article on bodybuilding.com about them.
     
  20. ChowTime100

    ChowTime100 Green Belt

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    No one uses the Swiss ball???
     

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