Need good ab routine

[Swole_2112]

Training abs has always been something that I've half-assed. I've recently decided that I need to pay more attention to that area and need a good routine. Something that really gets the abs to "pop out" without working to enlarge the midsection, itself. Help is appreciated.

[Swole_2112]

Wow. I would have figured at least one member that visits this portion of the board would have had a suggestion. Maybe everybody here neglects abs as much I used to.

[Cardinal Slin]

i confess, i neglect them. i will train them once a month or so but hope others can chime in.

[BIGMOFO]

barbell rollouts
planks on a swiss ball
hanging leg raises
moutain climbers
cable chop.

[PeteM]

barbell rollouts
planks on a swiss ball
hanging leg raises
moutain climbers
cable chop.

X2

+ Pallof Press
Side Plank
Jack Knifes

Pick 4 or 5 exercises and do them like a circuit 2-4 times through. You could also add in vacuume holds which will increase the effectiveness of you ab training as it will teach you better control of the muscle.

[silver_shadow]

squats deadlifts good mornings.

[Abs Forever]

I only train mine twice a week....the key is cardio. Got a layer of fat, and your abs will be hidden no matter how much training you do.

[Smoker_98]

I only train mine twice a week....the key is cardio. Got a layer of fat, and your abs will be hidden no matter how much training you do.

So what do you do cardio wise?

[Aesirian]

Abs are made in the kitchen, they're refined in the gym...:biggthumpup:

[Sugashane]

Abs are made in the kitchen, they're refined in the gym...:biggthumpup:

Good one. :)

You CAN work your abs without having a thick midsection. I have a 30 inch waist and I always work with the heaviest weight I can with good form.

Here a good write up. I train abs not for looks so much, but because I have ambitions to powerlift competitively someday. I don't want the negative aspects of a weak core, for strength or for health alone.

Abdominal Training for the Power Athlete (http://www.elitefts.com/documents/ab_training.htm)

**The shovel lift is my favorite!**

[matt1990]

Id also recommend trying to change up the routine every 2-3 weeks, because I've noticed, at least for myself, my abs are the one body part that seems to adapt quickly to my training routine, keep them confused and nail them hard.

Id also keep it at 4-5 exercises, 3-4 sets, and keep the rep range at 20-25 for starters, then possibly increase it over time. I've, personally, gone as high as 40 reps per set, but it does depend on the exercise. On top of that, I believe that it's important to incorporate some plyometrics into your ab routine, as well. There a phenominal core builder and I almost always incorporate them into my routine, unless im being lazy lol!

I think some really good plyo movements are:
Flutter Kicks
Planks
Side Planks
And multiple variations of static holds.

If you do decide to incorporate plyometrics into your ab regimine, then I would suggest keeping the time at about 30 seconds per set (thats a challenge in itself when starting out) for the first few weeks and then gradually increasing it to about a minute to a minute in a half. As far as weekly progression goes, I would do a 5-10 second increase about every week to two weeks and build up to the minute marker or minute and a half marker. That is also, what I've personally done in the past and am currently doing with my plyometric training.

Thats my thoughts bro! Good luck!

Matt~

[52_21_30]

Good one. :)

You CAN work your abs without having a thick midsection. I have a 30 inch waist and I always work with the heaviest weight I can with good form.

Here a good write up. I train abs not for looks so much, but because I have ambitions to powerlift competitively someday. I don't want the negative aspects of a weak core, for strength or for health alone.

Abdominal Training for the Power Athlete (http://www.elitefts.com/documents/ab_training.htm)

**The shovel lift is my favorite!**


Great article!! Any links to pics or vids of these movements? Translating them from black and white is the hardest part unless they're taught to u.