The Ab Workout!!!

M FREAKY

Super Moderator
The Ab Workout!!!

#1 CABLE CRUNCHES

TIPS

When doing crunches, hold resistance on your chest rather then behind your head. This prevents unnecessary stress on the neck and pulling with your hand. Set limits, but don’t expect the impossible. Live for the next bit of progress, and then the next, and the next, Target a 5% strength gain on exercise, get it, then target another 5% and so on. Bit by bit you will get bigger and many little bits add up to huge gains. Minimize or eliminate physically demanding activities other than your weight training outside the gym. Restrict aerobic training to just 25 minutes of moderate work three times a week. This aerobic training can consist of and should include rolling blade, aerobic class, biking or any sport activity.

STARTING POSITION

Grasp two handles or a rope from the cable above and kneel on a padded surface. The cable will be above and in front of you.

STABILIZE

Slowly bring your wrists down towards your head. This should take some tension and stress off the shoulders. Stabilize the hip area and keep your knees together. Your back should be straight with your torso at a slightly forward angle.

THE EXERCISE

Slowly contract the abdominals, focusing on the area from the ribs cage down to the pelvis straighten back up very slowly, Keeping constant tension on the abdominals.

SETS
Try to do 3 to 4 sets of 30 to 50 reps each. Maintain a slow pace and rest about a minute between sets.

CAUTION
Do not hyperextend your lower back are the top, Try to keep all the tension on the abs.



#2 CRUNCHES


VARIATION

You can also, place your fists on your forehead to assure you are stable and focused.


STARTING POSITION


Lie flat on your back with your feet flat on the ground or on a “Sit-up board”.

STABILIZE

Make sure your pelvis is in a neutral position before you begin. Place your hands on your upper chest. Keep your head and neck stable.

THE EXERCISE

The abdominals create the exercise. You should visualize the rib cage being drawn down and in towards the pelvis when the abdominals contract. Both the contraction and the eccentric phase should be slow and precise.

SETS

Try four sets. Go for 25 reps in each set (the tempo should be slow but do not obsess about counting) and rest about 45 seconds to the minutes after each set. Your abs should be burning when you finish four strict sets of theses.

CAUTION

Do not put your hands behind your head. This leads to poor form and possible injury.
Tips: make a first and place it between your chin and collarbone; with the other hand, grasp your wrist. This keeps you from moving your head and lessens the strain on your neck.


#3 HANGING LEG RAISES

TIPS
Exhale with each concentric phase of each repetition

Starting Position

Support your body in the straps.

STABILIZE

Keep your shoulders and elbows at the same height throughout the exercise. Make sure your body does not drop because this put to much stress on your shoulders.

THE EXERCISE
Raise the knees up to the hip area, controlling the trunk motion. slowly tighten the abdominals. Release and lower your legs to the starting position.

SETS

This is an advanced exercise because it requires your abs to lift the heaviest muscle in the body-your legs. For that reason, I recommend you start with 2 sets of 15-20 reps each. You can build from there are you abs get used to the load. Keep the pace slow and focus on exhausting your abs.

CAUTION
Do not drop your legs to quickly because the extra momentum could lead to lower back injury. Do not try this exercise if you do not have a strong upper body. You must be able to support your bodyweight.



#4 REVERSE CRUNCHES


Tips

Exhale when you contract the abs, so your rib cage will drop and allow for a more complete motion.

STABILIZE

Do not let your body slip downward because this will stress your shoulders. Bring your knees up over your pelvis; Keep your knees and your feet together to reduce unnecessary motion.

THE EXERCISE

Slowly contract the abdominals, focusing on bringing the pelvis up and in towards your ribs cage. Let the abs do the work; lower the pelvis to its starting position, maintaining constant tension on the abs.

SETS

Try about 3 sets of 10-20 reps, resting about 1 minute between sets and following a slow tempo. Remember, this exercise is not easy so do not expect to perform to many sets or reps at first.

CAUTION

Do not perform this exercise quickly, excess momentum can cause you to lose proper form and may lead to lower back injuries.



#5 SPINAL EXTENSIONS



TIPS

Visualize a string attached to your upper back that slowly lifts you up.

STARTING POSITION

You can use either traditional Roman chair or the move modern 45-degree back-extension apparatus to work your lower back (Spinal Erector Muscle). Place your heels under the pad or mental edge of the Roman chair. Make sure the forward pad is at the top of your pelvis. Start with upper body parallel to the ground.

STABILIZE

Your hip joints need to be partially stabilized by the pad and by your gluts.

THE EXERCISE

Start the exercise with your upper spine. Visualize raising only the upper back. After raising up only three or four inches, you will feel your spinal erector muscles contract. Lower your torso to the parallel position again, rests abilizes and repeat.

SETS

Usually three to four sets to failure are adequate. I have found that for most individuals mere bodyweight is sufficient resistance; however, a more advanced lifter may need extra weight. Rest, one to two minutes between sets and use slow reps pace.

CAUTION

Do not extend your head upward during the exercise, this puts stress on the cervical are of the spine.

VARATION

This exercise can be performed on your stomach, down on the floor just raise your upper body off the floor. (You can also raise your legs at the same time if you wish). Focus on lower back while lifting.
 
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buddy5001

New member
we got this thing that we do for wrestling pre-season type of deal and at the end of practice for a gut check.. we call it 7 minute abs.. anyways here goes
**This is all done with major intensity as hard as you can go balls to the walls** This is all done laying down to promote fast switching between exercises**
1st minute - regular crunches (fast hard fast GO GO GO)
2nd minute - obliques left side ( go ogogogogogogo)
3rd minute - obliques right side (go go go go go)
4th minute - Bicycles ( like your legs are riding a bike but your touching your elbows to the alternating knee)
5th minute - (laying down)Scissor kicks 6 inches off the ground fast short choppy kicks
6th minute - V ups, (where your legs and shoulder blades come off ground so your body makes a v)
7th minute - Scissor kick position holding heels off ground 6 inches... if you drop we start over

ehhh... i dunno how long ive been doing it for maybe 2 times a week for about 5 months, but its bad lighting:p


would you call it an 8? or a 6?
 
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rainstony

New member
We did the same thing in HS, but it wasn't quit 7 min. more like 3 sets of 1:30, but even at that its a killer...
 

elitet34

Trusted Member
we got this thing that we do for wrestling pre-season type of deal and at the end of practice for a gut check.. we call it 7 minute abs.. anyways here goes
**This is all done with major intensity as hard as you can go balls to the walls** This is all done laying down to promote fast switching between exercises**
1st minute - regular crunches (fast hard fast GO GO GO)
2nd minute - obliques left side ( go ogogogogogogo)
3rd minute - obliques right side (go go go go go)
4th minute - Bicycles ( like your legs are riding a bike but your touching your elbows to the alternating knee)
5th minute - (laying down)Scissor kicks 6 inches off the ground fast short choppy kicks
6th minute - V ups, (where your legs and shoulder blades come off ground so your body makes a v)
7th minute - Scissor kick position holding heels off ground 6 inches... if you drop we start over

ehhh... i dunno how long ive been doing it for maybe 2 times a week for about 5 months, but its bad lighting:p


would you call it an 8? or a 6?
Id call it, go eat a god damn cheeseburger and gain a pound !!

OOPS, thread is TWO FUCKING YEARS OLD :p :mad:
 
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