so what's your ab workout like?

[BlahBlahYouToo]

trying to really get a ripped 6 pack this summer.
currently, i basically just do weighted decline situps and weighted side crunches on the machine where you rest your forearms and crunch down.
i do this at the end of every MWF workout, currently doing Rippetoe SS.

just wondering what you guys recommend as far as what other ab exercises to incorporate.
do i need to do more than just those 2 exercises?
if so, what else?

and finally, how frequently? can i hit my abs every day?

 

[purbeast0]

i do my abs once a week, just like every other muscle group. i do 6 exercises total.

declined weighted leg lifts w/a dumbell between my feet - 3x10
kneed bends on that thing you can lift your legs up and do dips on - 2x20
weighted crunches on the roman chair - 3x12
normal crunches on the floor - 2x17-20
side twists on a 45 degree deline bench w/a 25lb plate in my chest - 3x10
side bends on that thing for your lower back as well - 2x12

usually my abs are hurtin for a few days afterwards if i hit it hard enough. usually it's about 20-25 mins to do my abs. i do em mondays before i do shoulders.

 

[jmcoreymv]

I do laying leg lifts (sometimes with a 15lb dumbell between my ankles), hanging knee curls (also with dumbell), crunches, and a few other things involving the ball. I usually work my abs twice a week (sometimes 3x). The extra weight on the ankles really helps you feel the pain much quicker.

 

[KoolDrew]

Treat your abs like every other muscle group. Stick to lower reps and hit them hard 2x a week with things like weighted crunches, one armed farmer walks, side bends, planks, ab wheel, leg lifts etc. You really don't need many movements for abs, just pick one or two and use resistance, trying to increase resistance each workout. Remember abs will get hit pretty hard from squatting and deadlifting and since your doing SS which has you squatting 3x a week, you won't need much ab work in addition to it.

Also, keep in a mind having abs is all about having a low bodyfat. You can have huge abdominals, but you're not going to see it with a layer of fat over it.

 

[Deeko]

Yea, basically what kooldrew said. People tend to go against their other lifting principles when it comes to abs and do a lot of high rep stuff - you aren't actually going to build muscle without doing the low reps.

 

[bignateyk]

I usually do hanging leg raises. Hang yourself from a pullup bar (or rings if you have access to them), and do leg raises. Once you can do a few sets of 8-10, then start hanging weight from your knees.

My oblique work tends to hit the abs as well. I used to do weighted decline situps, but it got to the point where I was using a 110lb dumbell, and the only place I could feel it working was my lower back. I've always felt that any kind of situps tend to work your lower back and hip flexors alot more than the abs.

 

[Jahee]

4 x 10 on the Ab-Wheel and 3 x 15 V-Ups, when i can be bothered.. On days i don't do any other excercise.

Along with compound freeweight excercises.

 

[b2386]

I use this 15 min workout video... Works *very* well for me!

http://www.filefactory.com/file/501ebd

 

[BlahBlahYouToo]

Originally posted by: bignateyk
I usually do hanging leg raises. Hang yourself from a pullup bar (or rings if you have access to them), and do leg raises. Once you can do a few sets of 8-10, then start hanging weight from your knees.

My oblique work tends to hit the abs as well. I used to do weighted decline situps, but it got to the point where I was using a 110lb dumbell, and the only place I could feel it working was my lower back. I've always felt that any kind of situps tend to work your lower back and hip flexors alot more than the abs.

is hanging better than the kind where your elbows and forearms are supporting you?
i do abs at the end of my workouts so my arms are going to be shot.

 

[BlahBlahYouToo]

Originally posted by: b2386
I use this 15 min workout video... Works *very* well for me!

http://www.filefactory.com/file/501ebd

very nice.

i notice this is all calisthenics. is it more effective than weighted abs exercises?

 

[presidentender]

Weighted leg raises and weighted roman chair sit-ups are wonderful. Lose the machine.

 

[Special K]

I do 3 sets of weighted cable crunches and 2 sets of weighted leg lifts. This is done once per week.

It has already been mentioned, but having visible abs is *really* all about your diet.

 

[bignateyk]

Originally posted by: BlahBlahYouToo

Originally posted by: bignateyk
I usually do hanging leg raises. Hang yourself from a pullup bar (or rings if you have access to them), and do leg raises. Once you can do a few sets of 8-10, then start hanging weight from your knees.

My oblique work tends to hit the abs as well. I used to do weighted decline situps, but it got to the point where I was using a 110lb dumbell, and the only place I could feel it working was my lower back. I've always felt that any kind of situps tend to work your lower back and hip flexors alot more than the abs.

is hanging better than the kind where your elbows and forearms are supporting you?
i do abs at the end of my workouts so my arms are going to be shot.

I seem to get a better ab workout while hanging. It also works your core a whole lot more as you have to keep your body from swaying back and forth while doing the lifts. If you are using your elbows and forearms to support yourself, you are likely putting some of your weight on the backboard, which makes the leg lifts easier.

I usually do 10 bent knee leg lifts while in the highest position of a pullup, then I lower myself to a complete hang and do 10 straight leg lifts (so my legs are perpendicular to my body)