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How do you rotate in abwork(no abworkcels stay out)
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03-11-2021, 01:29 PM
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#1
- jtaylor2010
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How do you rotate in abwork(no abworkcels stay out)
Finally decided to jump back into the “isolated abwork crew” today for the first time since my hernia surgery in 2019. Was really surprised at how weak I was there compared to what I used to do, but some of that may be because it was at the end of my leg workout. All I did was weighted decline sit-ups and hanging leg raises. Want to get some input about what exercises you do and which days/how often you hit abs.
03-11-2021, 01:44 PM
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#2
- beansieweansie
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- beansieweansie
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2-3 times a week and do a lot of body weight exercises at high reps. Do like 4-5 exercises back to back no rest, then rest for 2-3 mins, repeat x3
also since its warming up im doing race pace 3-7k 3ish times a week i hope. did 3k twice in the past two days (day one and day two) but as my body gets used to it i will do 5-7k 3 times a week. Im not sure why but running at high intensity makes my abs explode/really defined
also since its warming up im doing race pace 3-7k 3ish times a week i hope. did 3k twice in the past two days (day one and day two) but as my body gets used to it i will do 5-7k 3 times a week. Im not sure why but running at high intensity makes my abs explode/really defined
03-11-2021, 01:50 PM
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#3
- proudmanlet
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- proudmanlet
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I do a little every workout, I always do it first thing since I hate it and more likely to skip it if I leave it til last, started doing this several years ago to stop skipping ab work and been working pretty good
03-11-2021, 01:50 PM
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#4
- PenorBrahNoHomo
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- PenorBrahNoHomo
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This is best move for abs. Keep shoulders and feet off the floor at the bottom. Most miscers probably can't do 10 with good form.
03-11-2021, 01:53 PM
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#5
Hanging leg raises ×50. Before workout as warm up.
Decline bench sit ups ×50. After work out .
Everyday as I lift every day. Dont see ab works as a muscle building exercise but something like cardio . The better u breath while executing it ,the better the abs.
Decline bench sit ups ×50. After work out .
Everyday as I lift every day. Dont see ab works as a muscle building exercise but something like cardio . The better u breath while executing it ,the better the abs.
03-11-2021, 02:10 PM
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#6
After legs on ppl/ppl. Lately I've been doing sets of lying leg raises, planks and russian twists tri-setted for 4 sets, after that I'll finish up with medicine ball crunches until failure for 4 sets. So far its been getting the job done, and doesn't take too long.
03-11-2021, 02:15 PM
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#7
- Pumpinmirin
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- Pumpinmirin
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Routine is push/pull in an ABA BAB ABA format.
Hanging knee raises on push day.
Hollow hold position during Pull ups.
Single leg work for balance so Obliques and QL.
Sandbag shouldering to mimic a weighted back extension which is often a missed part in core training imo.
Hanging knee raises on push day.
Hollow hold position during Pull ups.
Single leg work for balance so Obliques and QL.
Sandbag shouldering to mimic a weighted back extension which is often a missed part in core training imo.
03-11-2021, 02:19 PM
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#8
- Khumatmibro
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- Khumatmibro
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Originally Posted By jtaylor2010⏩
Don't overthink it op treat your abs as you would any other muscle group. If you haven't been training them at all then adding in 3-6 sets/week is probably a good place to start (check out Renaissance periodization recommendations on volume). Pick two or three exercise that work well for you and progressively overload them.Finally decided to jump back into the “isolated abwork crew” today for the first time since my hernia surgery in 2019. Was really surprised at how weak I was there compared to what I used to do, but some of that may be because it was at the end of my leg workout. All I did was weighted decline sit-ups and hanging leg raises. Want to get some input about what exercises you do and which days/how often you hit abs.
03-11-2021, 02:27 PM
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#9
03-11-2021, 02:51 PM
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#10
- jtaylor2010
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Originally Posted By Khumatmibro⏩
Yeah, I’ve done all kinds of different ab exercises over the years but eventually ended up mainly just doing lying leg raises with ankle weights and weighted decline sit-ups as I think those are the ones that probably work the hardest. And I’m actually about 97.3% sure the weighted decline sit-ups are what gave me a hernia because I got to where I was using a 45 and exploding up. So note to others...don’t use explosive movements with your abs(unless you’re screwin heheh). Lots of good tips in here though, and just wanted to get some insight into how others approached it.Don't overthink it op treat your abs as you would any other muscle group. If you haven't been training them at all then adding in 3-6 sets/week is probably a good place to start (check out Renaissance periodization recommendations on volume). Pick two or three exercise that work well for you and progressively overload them.
I actually like working abs and don’t think an ab workout on an off day would tax you enough to affect the next workout so maybe I’ll start hitting them at home on my off days.
03-11-2021, 03:15 PM
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#11
- xrossfit4lyfe
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- xrossfit4lyfe
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Originally Posted By beansieweansie⏩
Preferred exercises?2-3 times a week and do a lot of body weight exercises at high reps. Do like 4-5 exercises back to back no rest, then rest for 2-3 mins, repeat x3
also since its warming up im doing race pace 3-7k 3ish times a week i hope. did 3k twice in the past two days (day one and day two) but as my body gets used to it i will do 5-7k 3 times a week. Im not sure why but running at high intensity makes my abs explode/really defined
also since its warming up im doing race pace 3-7k 3ish times a week i hope. did 3k twice in the past two days (day one and day two) but as my body gets used to it i will do 5-7k 3 times a week. Im not sure why but running at high intensity makes my abs explode/really defined
03-11-2021, 03:23 PM
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#12
- beansieweansie
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- beansieweansie
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Originally Posted By xrossfit4lyfe⏩
bicycle crunchesPreferred exercises?
leg raises with a kick upwards
mason twist
"V-sit kickout"
oblique crunches
the beetle
^^ are my fave
if you want to add weight you can put on shoes or get one of those 5lbs balls
03-11-2021, 03:44 PM
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#13
03-11-2021, 04:25 PM
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#14
Originally Posted By jtaylor2010⏩
I'm sure that will be fine.Yeah, I’ve done all kinds of different ab exercises over the years but eventually ended up mainly just doing lying leg raises with ankle weights and weighted decline sit-ups as I think those are the ones that probably work the hardest. And I’m actually about 97.3% sure the weighted decline sit-ups are what gave me a hernia because I got to where I was using a 45 and exploding up. So note to others...don’t use explosive movements with your abs(unless you’re screwin heheh). Lots of good tips in here though, and just wanted to get some insight into how others approached it.
I actually like working abs and don’t think an ab workout on an off day would tax you enough to affect the next workout so maybe I’ll start hitting them at home on my off days.
I actually like working abs and don’t think an ab workout on an off day would tax you enough to affect the next workout so maybe I’ll start hitting them at home on my off days.
When I worked with a trainer for awhile he would have me doing abs work between sets instead of resting. I swear the variety of random ab work he would have me doing was at least partially for his own amusement.
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03-11-2021, 04:42 PM
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#15
- Jaydawg08
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- Jaydawg08
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Ab work is probably the only one I do in a "circuit" I normally try and do each exercise for 30 sec and go through about 4 before taking 1 min break and going through the rest. Hanging leg raises I do additionally but find it's "easier" for me and want a challenge
03-11-2021, 04:50 PM
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#16
- xrossfit4lyfe
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- xrossfit4lyfe
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Originally Posted By beansieweansie⏩
my biggest qualm with ab exercises (particularly the variety you've listed) is that they hardly feel like the kind of stress that's going to develop a strong core. That's why I go hard on hanging leg raises and decline sit ups.bicycle crunches
leg raises with a kick upwards
mason twist
"V-sit kickout"
oblique crunches
the beetle
^^ are my fave
if you want to add weight you can put on shoes or get one of those 5lbs balls
leg raises with a kick upwards
mason twist
"V-sit kickout"
oblique crunches
the beetle
^^ are my fave
if you want to add weight you can put on shoes or get one of those 5lbs balls
That being said, your avi speaks for itself, so I'll try and be less of a pussy and build some of these into my workouts.
cheers bro
03-11-2021, 04:51 PM
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#17
- aal04
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- aal04
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Abs in the kitchen.
Pointless unless you can get to atleast 12-13% BF imo. Just hit them in your squat/deadlift compounds. no needs to focus until they can be seen behind the muffin. In which case, i like the ab roller and situps. Situps because you can do them basically anywhere, including watching tv etc.
Pointless unless you can get to atleast 12-13% BF imo. Just hit them in your squat/deadlift compounds. no needs to focus until they can be seen behind the muffin. In which case, i like the ab roller and situps. Situps because you can do them basically anywhere, including watching tv etc.
03-11-2021, 06:40 PM
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#18
- Crazee_786
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- Crazee_786
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Originally Posted By jtaylor2010⏩
What kind of hernia did you get?Yeah, I’ve done all kinds of different ab exercises over the years but eventually ended up mainly just doing lying leg raises with ankle weights and weighted decline sit-ups as I think those are the ones that probably work the hardest. And I’m actually about 97.3% sure the weighted decline sit-ups are what gave me a hernia because I got to where I was using a 45 and exploding up. So note to others...don’t use explosive movements with your abs(unless you’re screwin heheh). Lots of good tips in here though, and just wanted to get some insight into how others approached it.
I actually like working abs and don’t think an ab workout on an off day would tax you enough to affect the next workout so maybe I’ll start hitting them at home on my off days.
I actually like working abs and don’t think an ab workout on an off day would tax you enough to affect the next workout so maybe I’ll start hitting them at home on my off days.
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03-11-2021, 07:05 PM
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#19
- jtaylor2010
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Originally Posted By Crazee_786⏩
InguinalWhat kind of hernia did you get?
03-11-2021, 07:12 PM
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#20
- Archangel_Lost
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No abcel crew, didn’t stay out, but when I did them for stability in squats, it was usually ab wheel on lower body days, or hanging leg raises if they got too fatiguing. 3x10-12.
Lifts:
Squat: 460x1
Bench: 400x1
Deadlift: 575x1
OHP: 250x2
Weight: 180 lbs.
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03-11-2021, 07:32 PM
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#21
- MBisonSon
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With a medicine ball.
Version showed is a little sissified though, have partner almost throw like a chest pass at you midway through going back, helps increase difficulty.
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That's why grandma's apple pie rocks and yours sucks.Originally Posted By Dave22reborn^^^Racist police officer who also cries about how racism doesn't exist, also cries reverse racism and typifies the stupidity of the racist right, referring to black people as "they" and regurgitating racist stereotypes.At least it will thunderstorm tonight, and we know how they feel about water. :)
03-11-2021, 07:33 PM
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#22
- MBisonSon
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Originally Posted By Archangel_Lost⏩
Ab wheel is brutal.No abcel crew, didn’t stay out, but when I did them for stability in squats, it was usually ab wheel on lower body days, or hanging leg raises if they got too fatiguing. 3x10-12.
The billionaire and the beggar both have 24 hours in a day.
That's why grandma's apple pie rocks and yours sucks.Originally Posted By Dave22reborn^^^Racist police officer who also cries about how racism doesn't exist, also cries reverse racism and typifies the stupidity of the racist right, referring to black people as "they" and regurgitating racist stereotypes.At least it will thunderstorm tonight, and we know how they feel about water. :)
03-11-2021, 07:37 PM
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#23
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I started incorporating core exercises into my warm up and warm down routines, but also train abs during my workout.
-bird dogs
-leg raises/knee raises
-supermans
-back raises
-bicycle crosses
-hyper extensions
-reverse hyper extensions
Gets your core engaged and warms you up before lifting heavy. Do it *******.
-bird dogs
-leg raises/knee raises
-supermans
-back raises
-bicycle crosses
-hyper extensions
-reverse hyper extensions
Gets your core engaged and warms you up before lifting heavy. Do it *******.
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03-11-2021, 07:50 PM
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#24
- Jestbrah
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cant believe it takes this long for someone to say it
real best ab workout is vacuum holds, period. Do these consistently day in day out to train transverse abdominals and your waist will shrink, ab control will become enormously better, stomach tighter, etc....
real best ab workout is vacuum holds, period. Do these consistently day in day out to train transverse abdominals and your waist will shrink, ab control will become enormously better, stomach tighter, etc....
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03-11-2021, 08:37 PM
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#25
Originally Posted By Jestbrah⏩
^^^cant believe it takes this long for someone to say it
real best ab workout is vacuum holds, period. Do these consistently day in day out to train transverse abdominals and your waist will shrink, ab control will become enormously better, stomach tighter, etc....
real best ab workout is vacuum holds, period. Do these consistently day in day out to train transverse abdominals and your waist will shrink, ab control will become enormously better, stomach tighter, etc....
One I haven't done.
- lying leg raises
- planks
- russian twists w/ medicine ball
- medicine ball crunches
- oblique crunches
- the beetle
- windshield wipers
- birddogs
- supermans
- reverse hyper extensions
- lateral plank walk
No ab wheel. Instead he had one of those slippery boards for practicing lateral skating and put the shoe covers on my hands.
I know there were more. Plus side? Before my extended layoff I had a man who did deep tissue massage tell me my abs were like steel cables. :P
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03-12-2021, 01:18 AM
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#26
- Crazee_786
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03-12-2021, 10:27 AM
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#27
- jtaylor2010
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Originally Posted By Crazee_786⏩
Yeah, I’m pretty sure. Or at least I felt something a little off after doing a set one day. Didn’t really pay much attention to it until I noticed I could strain and make it bulge a little.From situps?
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