Best abs exercises !!

[Koh]

Dragonfly's aren't that hard, then again I was a gymnast.

I find decline weighted crunches, weighted leg lifts, and single leg planks give a good burn.

 

[indo]

Windshield wipers are one of the toughest core exercises I've ever done.

 

[arkham]

Windshield wipers are one of the toughest core exercises I've ever done.

Looks like it worth a try. I can't do hanging leg rises (no place to do them) so this might me good.


If you move slowly only one leg at a time it will decreas pelvic floor tension

 

[jdavid1990]

Im gettin close to being ripped and i been training abbs about twice a week for goin on 6 months to a year now... My abbs are lethally strong i do leg raises with 40lb dumbells between my feet and from my experience whatever exercises your doing you need to cover 4 different types of abb exercise!

1: - Core stability - Abb roll outs, Planks.... Great to work up and for future injury prevention and just good athletic ability.
2: Upper abdominals...(Situps with technique depending on levels of endurance and strength) - I do situps when i never lose tension on my abbs... I never come to 90 degrees where my back takes the tension off my core and my back never touches the floor, again, taking tension off my core... I call it 3 quarters up and 3 quarters down. I do a thing where i hold 10 seconds at each stage punching my abdomen with the side of my fist. Until fatigue i do sum more situps until i cant even lift my body off the floor and then i crunch until i'm almost crying, rest and repeat.
3: Lower abbs.... Leg raises never fails and if you want too make it intense lie on a bench press bench and slide ur bum as far down the bench as u can whilst holding onto the racked bar supported with weights. Your legs can have much further range of movement and control than on the floor. You can get a training partner to force you to bring your legs all the way pointing the ceiling as fast as possible and he will throw your legs back down or your training partner on the way up (using a boxing pad) slam you in the abbs.
4: Obliques - Now at the moment im just involving it into my upper and lower abb work outs by on the sit up version twisting my body in so the side of my shoulder touches the floor and doing the holds and twisting my body and on the leg raises i used to get them to throw my legs to the side but now i can hold the 40lb dumbells its becoming to easy and boring so i need sum ankle weights as dumbells too dangerous at speed to move. For obliques a great technique is wood cutting... its like medicine ball slams but from the side to side like chopping wood.... also sitting down and holding ur back and legs off the floor whilst slamming the medicine ball repetitively on either side. Doing different types with the medicine ball passing forward an backwards on side to side with the medicine ball is great for motivation... go for a 8kg medicine ball not a 4kg... Also side plank dips are good for obliques.... now in my opinion the best thing for them real lower core obliques, (THE V'S) is hard bag work.... that core and hips movement used in proper hook punching technique when u don't do it u will be in agony lol.

Anyways thats my lock down of abbs...

Remember, abbs is the same as any muscle... It doesn't react different to different reps or sets than any other muscle.
Remember, you cant spot train... yes you can get good abbs but unless you remove complete percentage body fat spread out all over your body (the only way it works) you won't have chiselled ripped abbs.
Remember, you can eat and get stronger and fitter whilst ripping up... WITHOUT STEROIDS! ( I do not take steroids ) Its all about eating at the right times and the right things and the right training types.

Hope i have been helpful, HAPPY ABBS!

 

[camaro]

The abs are one muscle.There is no upper or lower abs.Leg raises are the way to gr else sit ups.Crunches are useless.

 

[vulcan]

The abs are one muscle.There is no upper or lower abs.Leg raises are the way to gr else sit ups.Crunches are useless.

This is true.

I like doing sit-ups on a decline though, I like my abs to be starting from a stretched position.

 

[jdavid1990]

The abs are one muscle.There is no upper or lower abs.Leg raises are the way to gr else sit ups.Crunches are useless.

The bicep is one muscle, you don't have a upper and lower part of the bicep?

 

[camaro]

There is the bicep and tricep, two independent muscles.Try a simple sit up.The whole part from the sternum all the way to the pubes contracts=it is being worked as one group.No upper or lower Abs.There is no lower part of the bicep.Just the tricep.

 

[Pegasus]

After many years have done some work on that little wheel you roll out and back on , good fun and seems to work ,perhaps a change is a good thing.

 

[Nachos87]

I thought that it's obvious that biceps is two muscles and triceps is three.
Bi = Two.
Tri = Three.

But yeah, you can do different parts of the same muscle. Some people got shorter biceps because they're not doing it properly.

 

[arkham]

Thats is true that abs and biceps are one muscle, but what I have learnt is that you can "hit" them from different angles. So for example a normal biceps curl will make a lump just under your shoulder and a hammer curl ( movement similar to hammering) will develop long bicep muscle.

 

[jdavid1990]

There is the bicep and tricep, two independent muscles.Try a simple sit up.The whole part from the sternum all the way to the pubes contracts=it is being worked as one group.No upper or lower Abs.There is no lower part of the bicep.Just the tricep.

I'm sorry but you are wrong. Go and do leg raises, then go do crunches.... and described where you felt the burn from each exercise and in detail as you can.

 

[Pegasus]

There are muscles underlying the bicep that can affect it's appearence .
I can certainly feel ab exercises in the upper or lower section but this can be explained by the attachments geting sore etc. From my understanding if upper and lower abs can be considered seperable units is still subject to debate.

 

[jdavid1990]

I didn't say there were seperate i just said upper abbs and lower abbs... You train decline bench press for lower chest and incline for upper chest do i have to state " i don't mean seperate" (there are inner an outer pectorals however) but yeah its just someone being picky.

 

[Stumpy]

The abs (rectus abdominus) is one muscle and any properly performed abdominal exercise will cause a contraction in the whole muscle ... you can't isolate one part. But studies show that the intensity of the contraction along the muscle will vary a little depending on the exercise.

That said, the consensus seems to be that developing the abdominal muscles is easy ... choose a couple of exercises and be consistent. The hardest part is actually getting your body fat low enough for your abs to show.

 

[jdavid1990]

I know that........ Why nitpick.... Oh yeah i think because your doing a leg raise your upper abbs are not contracted.... my different exercises are in your words (to cause more tension in certain areas). I am leaving this thread now before i kick off at people and get myself banned again. This thread was too talk about abb exercises not point out certain vocab has not been used twist words and try and make a point like..... I'm stopping there. Good day!

Oh and your wrong btw, "choose a couple exercises an be consistent" Never heard of plateau? You obviously don't train...

Good day!


Will not be replying so say what you wish!

 

[Stumpy]

I'm sorry (and surprised) that you saw my post as nitpicking. My response was not specifically directed at you, it was simply trying to clarify and draw together the various views / opinions being expressed.

In my view you should choose exercises that hit the abs in different ways ... and the same applies for other muscles ... pecs, lats, etc. There is a range of sound reasons to do that.

And yes, I'm well aware of plateauing but my post was just 4 lines ... not a treatise on body-building. I just wanted to give my input to the one muscle / contraction aspect that was being debated.

And while I don't profess to be a physiology or fitness expert ... I've been lifting on and off for 35 years

 

[jdavid1990]

From the first comment after my post i've gradually been getting more and more irritated i'm sorry that you got all of my annoyance at once. I have a bit of a temper problem. It just annoys me when i try to help with knowledge i know is correct to only have people criticize. I was not posting on forums after my last ban but i have been told by admin i contribute a lot and with there help and support (+ mods) i'm trying to not kick off and break the rules. Its a good personal development in my patience.

 

[camaro]

Having had a six pack from age 16 and on the way to an 8 pack now, let me tell you this.It is never where you feel the burn.For example when i hit full squats my lower back burns the most.Doesn't mean my calf and shin muscles which do not burn at all are not being worked.Some parts burn/feel sore more, but that does not mean they ONLY are being worked.

The body's muscle groups work as a team.Isolation is a bad idea.

 

[jdavid1990]

Okkkkkkkk, u feel happy now u made that comment? Great!