Ab Work Out

  • Posted by a hidden member.
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    Dec 12, 2008 5:12 AM GMT

    I'm looking for a good ab work out to obviously strengthen my core and have define abs.

    What do you do? And what is your diet like to get/keep them?
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    Dec 12, 2008 5:47 PM GMT
    nothing better than good old fashion crunches...inexpensive and convenient. just remember it's not how many you do it's how thorough you do them. good luck, rooo.
  • EricLA

    Posts: 3462

    Dec 12, 2008 6:00 PM GMT
    I use a balance ball. I lay backwards with the ball resting partly on my ass, partly on my lower back. My legs bent at knee so they're at a 90 degree angle. With my fingertips on my abs, I do my crunches with my face looking toward the ceiling. Just contract your abs, do not use your back at all. Your back will not deflect much, just a few inches, but that's enough. I usually do four sets of about 20 reps.

    I've also started to work more on my obliques, so I use the same placement on the balance ball, with my fingers intertwined behind my head, and I contract my abs and swing my elbow towards the opposite knee. I can't do many of these. You'll feel the burn. I'm only up to about three sets of maybe 7 or so reps.
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    Dec 12, 2008 6:21 PM GMT
    These videos (and podcasts) are really good for working on the swiss ball.
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    Dec 12, 2008 6:39 PM GMT
    I do the same crunches as EricLA with the swiss ball.
    Sometimes I switch it up with regular crunches.
    I don't usually lift both legs. I find that I can isolate the abs
    better by lifting one leg at a time. Sometimes I'll do one set
    per leg then lift both for the last set. You have to see what
    works for you. But I would say really focus on engaging the
    ab muscles. I'm constantly checking my body in that regard.
    Be careful of using your neck or back to do the work.
    As far as reps go I don't over do it. I find that too many
    reps can lead to bad form. ( 20-25 ea set )
    That's when you start pulling from the neck or back.
    You can hurt yourself that way. Once you can't hold the
    form or are no longer engaging the muscle, stop and
    move on to the next exercise.

    I also use the swiss ball and the bosu ball to do some
    weight work. Does wonders for the core.

    Lastly I would say pay attention to your cardio and nutrition.
    All the crunches in the world won't help if your not
    feeding your body correctly.
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    Dec 12, 2008 9:12 PM GMT
    I just do 3x20 situps, 3x20 leg raises and 3x100 bromstick twirls (1 rep = twist on 1 side) everytime I go to the gym.
    It seems to be working for now... but I don't really feel like I did anything sometimes.

    For situps... does having your feet 'clamped' reduce the intensity on your abs? 'Coz I sometimes feel as if my legs are pulling me up instead. And which is better: situps or crunches?

    (Not trying to overtake your thread Rooo, hehe, some interesting questions that may benefit you too icon_razz.gif)

    As for diet... for now I just eat whatever comes up, unless I don't like it, or unless it is junk food/pizza/chips/pastry/cake/e.t.c. Although today I bought a couple of KitKat Chunkies icon_sad.gif... at least one of them was peanut butter icon_razz.gif