Here are some ab exercises.

  • Posted by a hidden member.
    Log in to view his profile

    Feb 25, 2011 10:37 PM GMT
    I've been getting a couple of emails from people after I posted on another forum about abs. We do a lot of dryland and ab work for diving so I thought I'd help out you realjocks that are sick of doing just crunches and aren't getting the results they want. Some of these are in the workouts on here, but most aren't. Pick 3 or 4 of these and do 3 rounds with about 60-90 seconds in between rounds

    Hollow Hold (45-60 seconds) – All abs
    Lie on your back with your hands placed on your thighs. Pick up your feet about 3 inches off the ground as well as your back and shoulders so that you are stiff as a board in a slight curve. Hold this position for 45-60 seconds.

    Rock n' Rollers (20) – All abs
    Get into a hollow hold then rock to the front so that your feet hit the ground, then rock backward so that your shoulders hit the ground.

    Tuck Kick Outs (30) – All abs
    Start in a sitting position with your feet on the ground and your knees close to your chest and your hands grabbing your shins. Balancing on your butt, shoot your legs forward and lower your chest/back to the ground at the same time so that both are about 4-6 inches off the ground. You are now in a hollow hold. Your hands should go from grabbing your shins to lying on your thighs. Then lift your chest and bring in your legs back to the starting position, but still balancing on your butt so that your feet never hit the ground.

    Kick-Look-Reach (20) – All abs
    These are like the tuck kick outs, but when you get to the hollow hold, instead of bringing yourself back to the starting position, you will slide your hands up your chest so that they reach above your head. Now you can return to the starting position.

    Around the Worlds (10 each direction) – All abs and obliques
    Lay on your back on a mat so your head is in the corner. Grab onto the sides of the mat. Lift your legs 6 inches off the ground, and then swing them to the right so that they swing up and over your head and then back down to the left and to their original position (You should feel like a clock with your legs swinging in a circular motion like the hands of a clock). The object is to get your legs as close to your head (w/o bending them) as possible, and as close to the ground w/o touching as possible. Do 10 of these in one direction, then 10 in the other direction.

    Leg Lifts (20) – Lower abs
    Lay on your back with your hands underneath your butt. Using only your abs, slowly lift your legs 90 degrees so that they are pointing straight up. Do not go past 90 degrees. Then slowly lower them back down so they are about 3-4 inches from the ground and repeat.

    Leg Throw Downs (15-20) – Lower abs
    With a partner, lie down so that your head is at your partner’s feet, and grab on to their ankles. Lift your legs to a little more than 90 degrees. Your partner should then push them back down to the ground with good force, but don’t let your feet hit the ground. Your partner can direct the throws to the front for abs, or either side for obliques.

    Pike Ups (15-20) – All abs
    Lie on your back with your arms over your head. Treating your body like 2 halves, balance on your butt as your top half (hips to arms) and lower half (hips to feet) fold up and touch at 90 degrees. Each half should be as stiff as you can make them so that there is no curve in your back and no crimp in your legs. Lower both halves back down so that your feet and shoulders don’t hit the ground. Repeat.

    Scissor Pike Ups (15 each leg) – All abs
    These are tricky to get the timing down. Lie on your back with your arms at your sides. Lift your right leg and your chest up into a pike up and reach past your leg with your arms. Now, lower both your chest and leg, but then bring your chest up with the other leg. This will all be done while balancing on your butt.

    Windshield Wipers (15 each side) – Lower abs and obliques
    Lie on your back and have your arms out to your sides like a T. Start with your legs being straight in the air at 90 degrees. Slowly lower them to an angle in front and to your right, almost rolling onto your right hip (use your hands to steady yourself). Slowly raise them back up and then lower them in the same way to your right. These should not just go from side to side, but go from in front and to the right, to the starting position, to in front and to the left.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 25, 2011 10:37 PM GMT
    Reverse Crunch (20) – Lower abs
    Lie on your back with your hands under your butt. Lift your legs and bring in your knees while rolling slightly onto your shoulders and neck. Then shoot your legs straight into the air at 90 degrees. To engage obliques in this exercise, add a twist at the top when your legs reach the 90 degrees. Roll back down to the starting position with out letting your feet touch the ground.

    Flutter Kick (60 seconds) – All abs
    Lie on your back with your hands under your butt. Lift your legs 6 inches off the ground and kick the air with a flutter kick. Keep your legs straight and toes pointed.

    Scissor Kick (50 total) – All abs
    Lie on your back with your hands under your butt. Raise your legs 6 inches off the ground. Now separate your legs a couple of feet horizontally, then bring them back together so they overlap one on top of the other. Bring them back out again, and then overlap them the other way. Repeat.

    Bicycle Kick (50 total) – All abs and obliques
    Lie on your back with your hands up behind your head. Your legs should be circling like you are riding a bike, but at the same time, the opposite elbow will touch one of your knees. So if your right knee comes up to your chest, you will twist to your right and your left elbow will touch your right knee. Keep your back straight through out the twisting and don’t let your back curve.

    Medicine Ball Toe Touches (25) – Lower abs
    Start on your back with your legs at 90 degrees straight in the air. Hold a medicine ball between your hands as you crunch up and try to touch your toes with the medicine ball.

    Russian Twists (100) – Obliques
    Start in a sitting position with your feet in the air about 3 inches and balancing on your butt. With your elbows locks at your sides, twist your torso to the right as far as it will go, then back to the left. Make sure you don’t use your arms in the twist, only use your shoulders and torso. To take this a step further, use a medicine ball and touch the ground on each side, but remembering not to use your arms in the twist.

    Planks (60 seconds each) – All abs and obliques
    Lie in a push up position so that you’re resting on your elbows. Keep your back as straight as you can, and don’t let your butt slouch down or curve up. Hold this position for 60 seconds. Then, shift your weight to one side and roll up onto one elbow while raising the other one up by your head. Your chest should be perpendicular to the floor now (this is a side plank). Hold this for 60 seconds, then roll onto the other elbow and hold for 60 seconds.

    Hip Ups (25 each side) – Obliques
    Start in a side plank position with your other hand by your ear. Lower your hips and then raise them as high as you can, pointing them at the ceiling. Stretch your chest horizontally away from your hips as your hips come up. Switch to the other side.
  • tongun18

    Posts: 593

    Feb 25, 2011 11:39 PM GMT
    Awesome, thanks Allathlete! Now I've got a couple new exercises to add to the arsenal.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 26, 2011 12:22 AM GMT
    Thanks Allathlete. Helps out a lot. You Rock!
  • Posted by a hidden member.
    Log in to view his profile

    Apr 27, 2011 7:45 PM GMT
    icon_rolleyes.gifThey are so good and offer a great addition to my fitness cycle. Thanks.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 27, 2011 7:48 PM GMT
    ooh, diving/gymnastics exercises! I love watching non-athletes try these for the first time.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 27, 2011 7:55 PM GMT
    Brilliant. Cheers!
  • Posted by a hidden member.
    Log in to view his profile

    Apr 27, 2011 8:04 PM GMT
    I have been doing some of these already but now I have some new ones to consider. Thanks Allathlete!
  • Posted by a hidden member.
    Log in to view his profile

    Apr 27, 2011 8:07 PM GMT
    Someone should do these and post a video...I'm one of those more visual people...
  • Posted by a hidden member.
    Log in to view his profile

    Apr 27, 2011 9:49 PM GMT
    Maybe I'll make a tutorial in the near future.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 27, 2011 9:53 PM GMT
    Allathlete saidMaybe I'll make a tutorial in the near future.


    ohhh great!! im not good with following directions(written ones that is lol)
  • Posted by a hidden member.
    Log in to view his profile

    Apr 28, 2011 3:06 AM GMT
    Sweet! New stuff! Thanks! icon_biggrin.gif
  • Posted by a hidden member.
    Log in to view his profile

    Apr 28, 2011 3:32 AM GMT
    Thanks for taking out the time and sharing it. Excited to try some new stuff from there.
  • heymikey

    Posts: 24

    Apr 28, 2011 4:25 AM GMT
    Awesome! Thanks man, for taking the time to write all these. By the way, would it be possible to include pictures? I am a visual person and my ADD is kicking in by just looking at the length of the post.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 21, 2011 8:29 AM GMT
    Allathlete saidMaybe I'll make a tutorial in the near future.


    only if you are doing them in speedos.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 21, 2011 8:34 PM GMT
    Thanks for taking the time to share these. Do you do all these in the same session in the order you wrote them? How times a week?

    When I was an undergrad at Stanford, I lived on the same floor as a bunch of guys from the swim team. Damn! They were stunning, but very straight. They innocently walked around with their chiseled, tanned bodies, often scantily clad. So naive and so secure with their bodies, they lived in their boxers. Endless tantalizing eye candy. Thanks to you, I have a glimpse into the routines that made them so hot.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 02, 2011 4:57 PM GMT
    Really helpful and useful post!
  • Posted by a hidden member.
    Log in to view his profile

    Oct 24, 2011 7:34 PM GMT
    I am "tracking" this thread so I can easily find this article on abs exercise. Thanks Allathlete for posting.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 10, 2012 2:03 AM GMT
    yourname2000 saidbump_gut_gif.gif


    BWAHAHAHA, now that made me LOL!!
  • Posted by a hidden member.
    Log in to view his profile

    Jun 10, 2012 2:10 AM GMT
    Great post dude!