Mid-section routine....

[RefuseToLose]

Many of you may have read my thread on the anabolic board about training at home. I feel that since my bodyfat is steadily coming down I should really start to pound my abs, obliques, lower back, glutes, and hamstrings so that when I'm lean enough to have a good amount of definition they'll be there and be nasty looking. I know there are hundreds of ab and oblique movements but does anyone have a suggested routine....any favorites?

I should be able to find something that weighs a couple hundred pounds to do some stiff-leg deads with (I'm planning on that being the main movement for hams, glutes, and lower back.

I figured a workout for thrashing abs and obliques without weight should be easy to find....I just need something to do for 15-20 minutes every morning before me cardio and maybe again at night before bed (by the way, what's the general consensus on night time cardio?).

____________________________
I will die before I lose.

[slobberknocker]

You want to work your abs twice a day? Bad idea, imo.

[Curious George]

I just read an article in a journal comparing regular crunches to crunches on a ball. In this study (I will find it and site it if you like) more of the abdominal wall was activated when using the ball. I usually work legs and back with abs as the lower back fires to keep you erect, so does the abdominals.

Take Good Care,

Cg

[slobberknocker]

Curious George, I believe you can actually get the same effect just from doing a regular situp.

For a good ab exercise at home that you won't need much resistance for, try spread eagled straight leg situps. It's one of the hardest ab exercises I've ever done.

[Curious George]

I agree. The WSB people like that movement alot as do I. A medicine ball or weights held behind the head help to increase the resistance. The spread eagle does a great job of getting the hip flexors to work with the abdominals. Good call Slobber!

Take Good Care,

Cg

[archive_LuckyDog]

RefusetoLose--We have to do a mid-section workout every day before we start our workout and a strong mid-section is crucial for the heavy amounts of weight we push and the core explosiveness we need in football. So pick from the following exercises and pick 5 or 6 to do sets of 25 to 50.

1) Plate Twists--Take a 45, or start off lower to get used to the movement and sit on your butt, hold the plate out in front of you with your legs straight and your feet off the ground and twist the plate back and forth touching the plate on the ground to each side of your body. One touch to each side is 1 rep.

2) Single Leg Raises-Lay flat on your back and with your legs straight, bring one up and reach up to touch it with your hands while doing a "crunch" action. Bring it back down and do it with the other leg. That's one rep.

3) Double Leg Raises-Lay flat on yourback as before and keeping both legs straight, bring them both up at the same time and touch them with your hands. Put them down and repeat.

4) Plate Touches-While lieing on your back, bring your legs up to a perpendicular position (Like a pike movement) and take a 25 lb plate and hold it out above you with your arms straight and then push the plate up towards your feet while making a crunch movement.

5) Bicycle Crunches-While laying on your back, bring your legs up as in riding a bicycle and move your legs as in imitating riding a bicycle while at the same time alternate bring your elbows up to touch the opposite knee as it comes toward your body.

6) Regular crunches- Do regular crunches with your legs bent, but instead of putting yourhands behind your head and putting all that stress on your body, reach your arms between your legs while doing the crunch.

7) 1-4 Raises-lay flat on your back and use a 1 through 4 cadence where the #1 is raising your legs 6 inches off the ground and keeping your legs straighta and together, #2 is spreading them and holding them there, #3 is bringing them back together, and #4 is finally setting them down. Try waiting 5-10 seconds on each phase and mix them up like this: 1-2-3-2-3-2-4....you get the point

8) Raised Crunches-Lay on your back, raise your legs to a 45 Degree angle while keeping them straight and do sets of 30 sit ups and also do static holds where you hold in the up position where your shoulders are off of the ground for 30 seconds up to an amount of time (We do 2 minutes).

9) Double Leg Throws-You need a partner to do this but it is a great one. Lay on your back, with your partner standing at the top of your head with your head in between his feet. Grab his ankles and then bring your legs up to him and have him throw them back toward the ground...Keep your legs straight the entire time and also try to not let them touch the ground. Do sets of 30-40.

10) A variation of the 1-4 Raises is to raise your legs in the #1 position with them straight and together and have someone put a 25-45 lb plate onthem and hold them off of the ground for a a couple of minutes without letting them touch. Belive me, it's hard as hell to do but when you have aboout 120 guys yelling at you to keep it up or else the whole team has 50 Up-Downs on the weight room floor, it surely makes you want to keep it off the ground.


I hope these have helped and I'm sure they will help you to a very strong mid-section as I know, if done right with a short rest period inbetween (Or even none) these movements will make you sore the next day. Take care.

LuckyDog

Education is a continuous process ending only when ambition comes to a halt.
-Col. R. I. Rees

[N-Smith,Dawn]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by LuckyDog:
1) Plate Twists--Take a 45, or start off lower to get used to the movement and sit on your butt, hold the plate out in front of you with your legs straight and your feet off the ground and twist the plate back and forth touching the plate on the ground to each side of your body. One touch to each side is 1 rep.
<HR></BLOCKQUOTE>

How many reps is a good amount to shoot for?

My fake breasts are the best part of me. Its funny. You boil me down to my most important features and it is 2 bags of saline.