Ab Routine Needed
I haven't worked my abs in a long time because I haven't been lean enough for it to really matter. But now that I'm cutting down I'm going to start it back up again and was wondering what your guys ab routines look like. If you guys could share your routines it would help me out so I can get some good examples. Thanks!
This one is a good read.
There is no possible way to get ripped abs without doing some form of cardio. I take Frank Sepe's approach and do at least 3 cardio workouts a week at 50 minutes at 60% MHR and two additional interval training workouts. Just make sure you eat like a horse as not to lose mass.
Really, if you want great abs, you should be doing at least three cardio workouts a week.
As far as an AB routine, I found that this one has works great for quick results. I used to play college waterpolo and learned this from my coach.
Note: You will need a buddy for this workout.
Workout: 3 Sets of 30 Waterpolo Leg lifts. (20 Straight and 10 side to side)
Alternate each set of leg lifts with with a set of 30 push-ups on a 3 second count.
Waterpolo "Straigt" Leg lifts: Lie on your back on the floor and have your buddy stand at your head. Put your head between your buddy's feet and grab the back of your buddy's ankles. Lift your legs straight from the floor on a two second count. Have your buddy throw your legs back to the floor. Resit the force till your legs end up at the starting position but DO NOT LET THEM TOUCH THE GROUND!
Waterpolo "Side to Side" Leg lifts: Lie on your back on the floor and have your buddy stand at your head. Put your head between your buddy's feet and grab the back of your buddy's ankles. Lift your legs straight from the floor on a two second count. Have your buddy throw your legs back to the floor BUT THROWING THEM TO ONE SIDE. Have him alternate sides that he throws on. Resit the force till your legs end up at the starting position but DO NOT LET THEM TOUCH THE GROUND!
Trust me. Do this routine three-four times a week and you will see great results. Once you have those clear-cut and defined abs, THEN you can work on bulking them up with a more advanced routine.
If you have access to two medicine balls and have a partner, I've got a pretty fun routine for you. Abs can be quite boring, not as bad as cardio, and this makes it fun.
Set up on an incline bench as you would for sit-ups. Have a partner on the end by your feet. Have a ball in your hand and have your partner grab the other ball.
With the ball in your hands, do a sit-up. As you sit up, throw the ball low by your partner's groin and at the same time, have your partner throw the ball high so it goes over the ball you just tossed to him.
You both catch the balls and then you do another sit-up. Then you toss the ball low as he tosses the ball high. Catch and do another sit-up. Repeat. So the ball kind of looks like a sideways juggle. It's kind of fun because you both have to be coordinated together. If he's not watching, the ball could hit him in the nuts. And sometimes, if you've exhausted yourself, you can't sit up and the ball still comes raining down on you.
The second exercise is sort of a medicine ball crunch. Sit on a mat or pad and get on your back. Lift your legs as if in a crunch position but without the bench. Have your partner from about waist high drop the ball on your abs as you tighten up your abs and get hit with the ball. Exhale like a boxer as you get hit with the ball. Then grab the ball and put it on top of your shins and instep, kind of balancing it there. Then your partner grabs it and again drops it on your abs. You kind of do a weighted crunch and also do some impact work at the same time. Repeat each exercise for about 20 reps each for 3 sets and that should be plenty. Then diet, cardio and then shave hair off of new six-pack in about 8 weeks. :D
That is an interesting workout Reporter. If I throw the ball at my home boys groin, he is going to kick my ass.
Earn Your Strips
If you are willing I highly suggest the link I posted. I never had well developed abs until I used that program. I alternate the numbers arounds so I can target both fast and slow twitch muscle fibers. My results were incredible. That was the only thing that worked for me.
is this ok
is it ok to do crunchs and situps back to back.
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