Key factors regarding abs exercises to increase effectiveness

  • Goodluckyman

    Posts: 104

    Jun 21, 2015 7:49 AM GMT
    I have read conflicting information about abs exercises and I am seeking opinions from people's own experience(glad many are ripped here).

    Some people claim that you can exercise your abs daily and still achieve good results while others say NO to this- that you should exercise them every other day or even twice a week.

    Others say, you shouldn't take more than 20 minutes yet other suggest exercises that obviously will take much longer than 20 minutes.


    To some, its a waste of time (not effective use of time) to do abs at the gym- a place where you need to focus on other major parts of the body.. That abs should be done at home.

    Some people also claim that abs are made of diet and not as much exercises. To them, the focus should be on diet plus general body training. Once that is done, abs will just come with the right body fat. Closer to this is the claim that everyone has their abs covered in fat and so one must lose weight first before their abs appear.

    Please let me know what your experiences are and thank you all in advance.

    Best,

    GL
  • Posted by a hidden member.
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    Jun 21, 2015 7:47 PM GMT
    If you want abs like this you need to do exercises that are specifically for the abs. Relying on diet alone won't give you them.

    tumblr_ngyv06DGUq1rlsa1yo1_500.jpg

    tumblr_ngyuzijPrr1rlsa1yo1_400.jpg

    On the other hand, for both of those guys diet is clearly a factor. So you need both diet and exercises. There is a lot of tensing of the abdominal muscles during a workout so they'll get fairly tight even if you don't target them. But you'll never have top notch abs when there's fat covering them and if you don't work them directly. There are many youtube videos showing abdominal exercises; you have to find the ones that work for you.

    Since they are muscles just like the ones on the rest of your body I would think that the duration of abs workouts should be similar to what you do for your legs, arms, etc. The hard part is getting the same intensity; they're not attached to a limb like an arm or leg so it's hard to target them directly.

    The argument for not doing them at the gym doesn't make sense to me. Plus the gym may have machines that are for the abs.
  • Goodluckyman

    Posts: 104

    Jun 21, 2015 8:06 PM GMT
    Thanks L- very useful information.

  • Posted by a hidden member.
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    Jun 21, 2015 8:15 PM GMT
    As for exercises for the abs, you might do a google search for abdominal isometric exercises. For example an old school bodybuilder who had great abs recommended bending your abdomen forward and then tensing your abdominal muscles as hard as you can for a few seconds. Release and repeat 10 or whatever times.

    Situps and leg lifts only target them indirectly.
  • Posted by a hidden member.
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    Jun 22, 2015 2:20 AM GMT
    I personally like landmine 180s for oblique development.

    Weighted decline sit-ups kill it for me too
  • Posted by a hidden member.
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    Jun 22, 2015 2:30 AM GMT
    Do every ab exercise you run across. Keep doing the ones that you enjoy.
  • Ironman4U

    Posts: 738

    Jun 22, 2015 12:14 PM GMT
    I have many, many years of experimenting with ab exercises. I have done years where I added 10-15 minutes on the back of gym workouts every day to do some concentrated ab work. I have also gone the route of ab-specific workouts twice a week for 45 minutes to one hour plus.

    What I've found personally is that I get better results treating abs like any other muscle group and devoting an entire workout to them. That means getting more creative and hardcore with the ab workouts that I do. Mixing it up and doing some intense ab work gets that six-pack.

    I have a program I do call Fitter, Flatter, and Faster that I do with my coaching clients where they do two hard core workouts a week, along with other cardio workouts. Further testament to the concentrated core work is the fact that the results from my athletes have been very positive across the board for all body types and athletic abilities. Here's a sample core workout that I would have them do:

    Main Set:
    Planks - 4 x 90' (30")The number in parenthesis is the rest interval between sets. In this case, 30 seconds.)
    Side Planks - 2 x 45' (30")
    V-Ups - 3 x 10 (30")
    Superman Pose - 3 x 60" (30")
    Scissor Kicks - 3 x 30" (30")
    Russian Twists - 3 x 30" (30")
    Burpees - 3 x 10 (60")
    Mountain Climbers - 3 x 1' (30")
    On Stability Ball:
    Planks with Stability Ball - 3 x 1' (30")

    Stability Ball Exchange (between feet and hands) - 3 x 10 (See for instructions: http://www.ab-core-and-stomach-exercises.com/swiss-ball-abdominal-exercise.html)

    Stabiltiy Ball Roll-Ins - 3 x 10 (30") (See instructions: http://www.ab-core-and-stomach-exercises.com/stability-ball-abdominal-exercises.html)

    Stability Ball Oblique Roll-Ins - 3 x 10 (30") (See instructions: http://www.ab-core-and-stomach-exercises.com/best-abs-exercise.html)

    Stability Ball Sit-Ups - 3 x 25 (30")

    In addition to building up your core strength, you want to make sure your diet is good (cut back on sugar, processed foods and carbs). I personally am a cardio addict as well, so that helps!
  • Goodluckyman

    Posts: 104

    Jun 22, 2015 5:00 PM GMT
    Very elaborate Ironman.
    Thanks all for the helpful info.

    Cheers!!!
  • Posted by a hidden member.
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    Jun 25, 2015 11:36 PM GMT
    It's 70% Paleo diet and 30 % exercise where you concentrate on contracting the abs. That is different than moving the abdomen. Body weight will build definition but blockiness comes from doing weighted abs exercise. Over training( that is daily) will not buy you a 6 pack any sooner than just being consistent.