Can I develop abs with the ab ball?

  • Posted by a hidden member.
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    Jun 04, 2010 6:42 AM GMT
    Photobucket

    So I want my 6 pack to be more pronounced since right now it just looks like 6 soft-hills. I have inherited an ab ball in my home. On top of my regular work out routine (which I may encounter abs every other day) here's my idea:

    Work my way up to 200 crunches a day on this ab ball, 5 days a week. This 200 would include a variety of different exercises utilizing this ball, emphasizing different parts of my abs and obliques.

    So the big question is, will this give me abs by toning me down and strengthening my ab muscles, or will it just enlarge and bloat my stomach with exaggerated abs and layers of fat on it still? I would like someone who is smart (or thinks they're smart) to indoctrinate me on the art of ab balls please.icon_biggrin.gif

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    Jun 04, 2010 10:46 AM GMT
    Personally I find training abs with weight is much more effective than high reptition, after all abs are muscle and growth like one. Try holding weight on your chest while you do crunch on the ball, with 2 sec up/ hold 1 sec / 2 sec down rhythm, aim for 12-16 rep. That should get your nice bulging abs ^^ (which you already have from the look of your pics~)
  • neosyllogy

    Posts: 1714

    Jun 04, 2010 1:30 PM GMT
    I by no means consider myself an expert on this, but I too am not sure why people are so big on high repetitions for abs.
    For my ab workout I do 12-20 reps (depending on the exercise) with high weights. Only slightly higher reps than for any other group. (6 sets distributed across 5 exercises.)
    (That said, >>1/2 my abs' workout probably comes from sport, so I can't really say which contributes what. e.g. I can't do my weight routine to failure or I quickly overtrain. Tore my intercostals that way once. icon_neutral.gif)

    Does anyone know what the argument for high reps for abs is? I've heard it explained that as core stability muscles the fiber ratios are different dicatating a different training approach than many other muscle groups, but don't really know...
  • jwo_chicago

    Posts: 9

    Jun 04, 2010 1:34 PM GMT
    you can strengthen your abs with crunches all day long, but to get definition it's just like getting it with any other muscle: it's all about diet.

    my favorite saying is "a six pack begins in the kitchen". watch what you eat (low carb, etc) and kick up your cardio. high-intensity interval running or tabata intervals are great, just make sure to do them every other day, with a moderately paced "recovery" cardio session on the off days.

    In about 3-4 weeks, you'll see a major difference.
  • Posted by a hidden member.
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    Jun 04, 2010 1:35 PM GMT
    JakeBenson saidwill this give me abs by toning me down and strengthening my ab muscles, or will it just enlarge and bloat my stomach with exaggerated abs and layers of fat on it still?


    First of all, read the post. Jake was even kind enough to highlight his question. Did any of you pass the god damn Iowa basic test in grade school for reading comprehension?

    Jake, yes if the proper exercises are done on it. One might consider, also, using it for stretching and abdominal wall strengthening. This exercises too "tone" rather than bulk.

    The bad news, it could just be your body type in that your abdominal muscles react to muscle regrowth and development in a "bulky" manner whereas other react in a toned manner. In that case, the ride is a little rough.
  • Posted by a hidden member.
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    Jun 04, 2010 1:36 PM GMT
    I do high reps, usually using no additional resistance, except when I'm trying to gain. I don't know if my case is helpful, since my metabolism is so fast.

    I remember reading once in MH (Men's Health...not Manhunt icon_twisted.gif ) a few years back that doing abs should be like cooking ahi on a bbq: you want to sear it fast and with high heat, but not for a long time. Otherwise, you get bulk, not definition. Of course, this was an article I read about...4 years ago? And it is MH, which I've found often contains outright contradictory stuff.
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    Jun 04, 2010 1:36 PM GMT
    neosyllogy saidI by no means consider myself an expert on this, but I too am not sure why people are so big on high repetitions for abs.
    For my ab workout I do 12-20 reps (depending on the exercise) with high weights. Only slightly higher reps than for any other group. (6 sets distributed across 5 exercises.)
    (That said, >>1/2 my abs' workout probably comes from sport, so I can't really say which contributes what. e.g. I can't do my weight routine to failure or I quickly overtrain. Tore my intercostals that way once. icon_neutral.gif)

    Does anyone know what the argument for high reps for abs is? I've heard it explained that as core stability muscles the fiber ratios are different dicatating a different training approach than many other muscle groups, but don't really know...



    That's a good question I hope somebody can answer. I always thought it was better to do high reps so you can tone your abdominals rather than make them stick way the hell out. But I get confused by different things I read. That's why I stopped reading Men's Health... now I just look at the pictures. icon_lol.gif

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    Jun 04, 2010 1:44 PM GMT
    Pinny said
    JakeBenson saidwill this give me abs by toning me down and strengthening my ab muscles, or will it just enlarge and bloat my stomach with exaggerated abs and layers of fat on it still?


    First of all, read the post. Jake was even kind enough to highlight his question. Did any of you pass the god damn Iowa basic test in grade school for reading comprehension?

    Jake, yes if the proper exercises are done on it. One might consider, also, using it for stretching and abdominal wall strengthening. This exercises too "tone" rather than bulk.

    The bad news, it could just be your body type in that your abdominal muscles react to muscle regrowth and development in a "bulky" manner whereas other react in a toned manner. In that case, the ride is a little rough.


    Asshat. The rest of us credit Jake with the capacity to infer that his suggested exercises fall under the category of "high repetition, low resistance." We did answer his questions. Apparently you didn't make the inference, or didn't credit him with the ability to make it.
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    Jun 04, 2010 1:50 PM GMT
    redheadedryan saidAsshat. The rest of us credit Jake with the capacity to infer that his suggested exercises fall under the category of "high repetition, low resistance." We did answer his questions. Apparently you didn't make the inference, or didn't credit him with the ability to make it.

    Reread, his question was about utilizing a stability ball for the exercises. Would you like me to quote, "so the big question is"?
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    Jun 04, 2010 1:52 PM GMT
    Pinny said
    redheadedryan saidAsshat. The rest of us credit Jake with the capacity to infer that his suggested exercises fall under the category of "high repetition, low resistance." We did answer his questions. Apparently you didn't make the inference, or didn't credit him with the ability to make it.

    Reread, his question was about utilizing a stability ball for the exercises. Would you like me to quote, "so the big question is"?



    But isn't an ab ball about reps, not resistance? And so by answering the debate about reps. vs. resistance, you can make a conclusion about the ab ball. I guess your school didn't offer Logic classes.

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    Jun 04, 2010 1:52 PM GMT
    Pinny said
    redheadedryan saidAsshat. The rest of us credit Jake with the capacity to infer that his suggested exercises fall under the category of "high repetition, low resistance." We did answer his questions. Apparently you didn't make the inference, or didn't credit him with the ability to make it.

    Reread, his question was about utilizing a stability ball for the exercises. Would you like me to quote, "so the big question is"?


    "this"

    =

    "Work my way up to 200 crunches a day on this ab ball, 5 days a week. This 200 would include a variety of different exercises utilizing this ball, emphasizing different parts of my abs and obliques"
  • jwo_chicago

    Posts: 9

    Jun 04, 2010 2:26 PM GMT
    I've always been under the impression that the benefit of the ab ball (or swiss ball) is that it offers you an increased range of motion to work your abdominal wall, whether upper, lower ab or oblique which is always beneficial.

    the more ways you can challenge your muscles in every which way is always better than doing the same motion or excercise over and over. so, use your swiss ball but dont forget leg raises, russian twists, wood chops, medicine ball slams, etc...

    that being said, crunches (whether on a swiss ball or not) will only STRENGTHEN your abs.

    if you want DEFINITION (which I think the original poster was asking about) I stand by my original post, it's all about diet/cardio.
  • Posted by a hidden member.
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    Jun 04, 2010 3:04 PM GMT
    Logic unnecessary since he clearly states that the question has to do with utilizing the stability ball for his weekly ab routine.

    From a training perspective the answer is "slightly" considering it mainly depends on his abs' way of responding to and regrowing after catabolic activity.
  • rnch

    Posts: 11524

    Jun 04, 2010 3:09 PM GMT
    all you guys with this insane obsession over 4/6/8 pak ab muscles crack me up.

    why bother? ya'll look damn fine & pumped up & hunky as you are!

    when i see a guy with protruding ab muscles my first thoughts are that he can't enjoy eating and drinking and spends wayyyyyy too much time at the gym and in front of the mirror. icon_rolleyes.gif
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    Jun 04, 2010 3:39 PM GMT
    Pinny saidLogic unnecessary since he clearly states that the question has to do with utilizing the stability ball for his weekly ab routine.

    From a training perspective the answer is "slightly" considering it mainly depends on his abs' way of responding to and regrowing after catabolic activity.



    That's a fine, helpful answer which would have been better received if you hadn't prefaced it with "You're all stupid..." (which is a paraphrase of what you wrote). icon_rolleyes.gif
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    Jun 04, 2010 3:48 PM GMT


    So the big question is, will this give me abs by toning me down and strengthening my ab muscles, or will it just enlarge and bloat my stomach with exaggerated abs and layers of fat on it still? I would like someone who is smart (or thinks they're smart) to indoctrinate me on the art of ab balls please.icon_biggrin.gif

    [/quote]

    Switch to CAVE man diet...no processed carbs or sugar... if you use the ball correctly you won't be doing 200 reps. Prolly need a trainer to show you how to use it correctly. Its all about form and fat stripping/muscle building diet.
  • jwo_chicago

    Posts: 9

    Jun 04, 2010 4:43 PM GMT
    djdorchesterThat's a fine, helpful answer which would have been better received if you hadn't prefaced it with "You're all stupid..." (which is a paraphrase of what you wrote).


    I agree. condescending tones dont usually go over well with most people.

    we're all here trying to help each other get to the next level, remember.
  • Posted by a hidden member.
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    Jun 04, 2010 5:08 PM GMT
    JakeBenson saidPhotobucket


    Mine's pink.
    Not because I'm queer (which I am)
    That's the only color they had.
  • CuriousJockAZ

    Posts: 19136

    Jun 04, 2010 5:11 PM GMT
    The medicine ball works your core. It works for me. I personally like the results better than what I see doing crunches with heavy weight because you don't want the ab muscles to get too big, just toned and refined. Most of that come from diet anyway.
  • Posted by a hidden member.
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    Jun 04, 2010 8:13 PM GMT
    So, I'm no hard-bodied, 6-pack wielding expert either, but I believe that some people try to post extra smart-assy, crass remarks in response to Jake Benson's posts because they think it will impress him. I hope it works, I haven't yet received feedback on the subject.

    As far as the abs go, I've been using the swiss ball for about 3 years on the recommendation of a friend who uses it to stretch her bad back (she had a slipped disc, I have a reoccurring tenderness due to a snowboarding incident). If your back doesn't take well to a lot of floor exercises, I highly recommend it. I'm always learning a new variation on the use of the ball, so I have been able to keep it fun while toning up and more importantly strengthening quite a bit.

    Again, do I have a crazy hot 6-pack...dunno. I'm too soft to see it clearly (soft hills). They're there when I sneeze, and when I get diarrhea and am dehydrated, it looks GREAT! I'm proud that I am easily 300% stronger throughout my core than I was 3 years ago, so I know it works (used to I couldn't do an incline fuckin' sit-up, Now, 100 weighted no problem).

    My point is, as my trainer friend says, work hard enough to get the abs, the necessary fat should burn around 'em. Of course, diet and cardio are key. And change up the routine to include all sets of abs, and confuse the muscles. Some days I just do Ab-Ripper X (from the p90x series) and feel More than accomplished.

    My reading tells me, if you want those Poppin' Magazine Abs, cable crunches and hanging leg lifts (whatever it's called when you extend your legs out while suspended from a bar...this being the ONLY Ab exercise I can't touch yet; my legs are half my weight) are the way to go.

    What I Don't care to achieve is the ultra tight, dry, Abs 'n Ribs look. Somethin about your body tells me that's not your goal either, but moreso a toned, rounded body. (Not FAT rounded, just rounded -vs- angular). Remember that lower back and glute strength will improve posture and help pronounce your abs, at the beach And at rest.

    There's probably swiss ball videos out there, Hell, even free ones on Youtube that'll better explain the most effective usage of it. I just ask the hottest guys using the swiss ball at the gym what they're doing.

  • Posted by a hidden member.
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    Jun 09, 2010 4:36 AM GMT
    I barely do any abs,but biking to go to work is what really helps me been doing that for 3 weeks and they are already popping
    Cant believe some people go through all this for abs while all you have to do is stay active and eat okay
  • FlashDrive

    Posts: 53

    Jun 09, 2010 4:45 AM GMT
    yes, former..