Working the Abs

[Alpha]

Does anyone know of any exercises that work and tone the abs?
If you could provide a description of how the exercises are performed and maybe a simple diagram too I would be deeply in your debt.

(I realise that visually astonishing abs aren't necessary but I am somewhat vain in my appearance )

EDIT: I know this isn't mentioned in the topic title or anything, but if someone would take the time to forward a few recommendations of exercises that work the upper arms, shoulders, and pectoral muscles I would appreciate it deeply.

[bigred389]

Originally Posted by Alpha

Does anyone know of any exercises that work and tone the abs?
If you could provide a description of how the exercises are performed and maybe a simple diagram too I would be deeply in your debt.

(I realise that visually astonishing abs aren't necessary but I am somewhat vain in my appearance )

EDIT: I know this isn't mentioned in the topic title or anything, but if someone would take the time to forward a few recommendations of exercises that work the upper arms, shoulders, and pectoral muscles I would appreciate it deeply.

If you want to show abs, lose fat.

Doesn't matter how great your abs are...if you're not RIPPED(ie under X% body fat) they won't show.

[EmptyneSs]

i like doing crunches on the exercise balls. they give my lower back alot of support and give my abbs a tough workout.

[Hardball]

I use plate pushaways and an ab roller. Currently I am doing about 400 crunches a day. I also have several alternative exercises that I will cut and past from another site. Give me a few minutes. This is how I look on a empty stomach. {The best time to do ab work}

[Hardball]

Footnote: Cut and pasted from a message board of a weight loss site that I belong too. More coming your way:




Three that I currently do, besides the floor kind:

1) Exhale. While sitting or standing, tighten your abdominal muscles and exhale *all* the air out of your lungs. Hold for 2-3 seconds, then inhale and relax the muscle, keeping them firm and in still. Repeat. This works great in the car or while waiting in line. . . No one even knows you are doing it. This works the transverse abdominals, and helps to hold your organs in as well as make your tummy flatter.

2) Front Oblique Crunch. Standing up with your arms bent and fingers loosely behind your ears - lift the left knee and cross over the right elbow to meet it (or as far as you can go). Return to upright and do the other side - right knee, left elbow. The key is to concentrate on keeping the abs tight and drawn back to your spine (think of it that way). Exhale as you crunch down and inhale as you straighten up.

3) Side Crunch. Standing up - place your left hand on your left hip; put your right arm straight up alongside your ear; rotate your right leg out just slightly. Bend knee up (should be pointing out to side) and bend elbow down to meet knee (or as far as you can go). Crunch down slightly using your side/oblique muscles. Concentrate again on keeping abs tight and in; exhale as you crunch and inhale as you return to starting pose.

How many you do of these is up to you. Start with one set of 10, and then increase as you can. When finished, be sure to stretch your sides and your abs. Also - Pilates has great exercises for abs, without really doing any traditional crunches/sit-ups.

[Hardball]

Footnote: Cut and pasted from a weight loss site that I belong too. The author of this thread is a woman who is a certified Professional trainer.



Lately, i've been approached by a lot of women at the gym asking me about my abs ... I thought it was a good reminder to post some tips for success!

Here are SIX rules for abs that i follow:

1. Do 30plus-minute sessions of cardio five times a week.
Abs will will help with toning, but you still have to decrease your body fat. To keep your body challenged, try a variety of cardio such as aerobics, running, or spin classes. A power walk is just as great!

2. Weight train AT LEAST two to three times a week.
Focus on major muscle groups to keep things simple: chest, back shoulders, legs and arms. This will build symmertry and speed up your metabolism.

3. Always eat breakfast!!!!
This essential meal can hlep control sugar cravings and will set the pace for your day. It will help control cravings and 'binge' eating that usually takes place mid-morning or mid afternoon.

4. Shrink and multiply meals.
Eat smaller meals more frequently and make HEALTHY choices. AVOID highly processed foods (protein bars, ect) and eat the REAL THING. Pre-packaged foods are full of salt and preservatives.

5. Dump the soda pop - Even the diet stuff.
To reduce water retention, opt for low-sodium drinks like lemon water or herbal teas.

6. STAY FOCUSED.
Great abs do NOT happen over night! Keep challenging and CHANGING your workout routines and be patient.

[Hardball]

Footnote: same author as next one above same web site.



A Little Known Secret to Amazing Abs
by Bob Myhal author of Ultimate Muscle Mass

Here's an ab technique that's been around for years, but you may not have heard about. When doing your ab exercises, make a conscious effort to keep your tongue firmly on the roof of your mouth. That's right - your tongue on the roof of your mouth!

Not only does this place the muscles in your neck in a bio-mechanically stronger and therefore less vulnerable position, but also there's some good magnetic imaging evidence which suggest that this simple technique may enable your body to recruit more muscle fibers in the abdominal region. And utilizing more muscle fibers translates into greater development and definition. I know it sounds odd, but it works and that my friends is what counts.

Try this technique while performing the following super abdominal shaper:
Lie on the floor in your regular Crunch position, knees bent, hands over ears (not locked behind head) or in tight to chest.
Now, crunch up approximately 10 inches, holding the peak contraction for a count of 4. In this fully contracted position, the key is to really squeeze your abs together hard. Imagine pushing your upper abs into your lower abs and vice-versa (like an accordion coming together).
From this point, you want to return to the floor very slowly. The trick here is to try to keep your abs tense and contracted during the eccentric or negative phase of the movement. And you want to return slowly; it should take a count of 3-4.
Repeat the motion trying to maintain as much continuous tension on the abs as possible. This movement is not about "how many" reps you can do . . . it's all about how hard you can squeeze your abs and maintain tension.
I like to shoot for a grueling set of 12-20 reps and then finish off by immediately going into a set of 8-10 regular paced Crunches.

[Hardball]

AB ROLLER

Ab roller targets abdominals with just one easy action! Isolate those hard to train abdominals with a patented rocking action. Crunch movement isolates and tones your abs! Cushioned headrest helps reduce stress on neck.

You can perform oblique lifts and complete crunches to effectively targets your abs, and the cushioned headrest helps reduce stress on your neck.

Ab Roller Features:

~ Allows for proper alignment - achieves maximum benefit from your workout
~ Targets both upper and lower abdominal
~ Free workout mat included
~ Additional elbow supports
~ Targets both upper and lower abdominal
~ Heavy-duty steel frame with limited lifetime warranty
AB Roller Includes:

~ Ab Roller
~ Exercise Guide
~ Workout Mat

[Hardball]

I'm soon to be 49 years old, here is a pic of me at 46 before my weight loss and AB PROJECT!!!

[Alpha]

Thanks very much Hardball. I'm sure this will help me largely. *Gives thumbs up*
Also, due to both pics you posted, I am completely assured that it can and will work. :P

Now could anyone answer what I posted after editing my first post? I greatly appreciate all replies in advance.

[Hardball]

Bench presses, bicep curls, french curls and military presses.

[Alpha]

And again I say, thanks.

[cbortelny]

Ronnie Coleman, the 8 time Mr. O does what he calls "isometric crunches". He lays on a bench, while holding a 45 flat against his head(hole in the center to the top of his head), then tightens and holds. I cant remeber how many sets or reps he did, but his abs are in pretty good shape.

[Oraenor]

I once read somthing that says that 95% of abs are made in the kitchen; meaning a proper diet produces that ab look.