Abs workout.

Tornado · 10-13-2003, 03:49 PM

hey ppl, l8ly ive been workin alot on improvin my 6-pack nd was just wondering whether u think this method works good:

20 sit-ups with 10kg barbell held behind neck
short rest
15 sit-ups with 10kg barbell held behind neck
short rest
10 sit-ups with 10kg barbell held behind neck
short rest
5 sit-ups with 10kg barbell held behind neck

Air Bike - 15 reps
short rest
Air Bike - 10 reps
short rest
Air Bike - 5 reps

Alternate Heel Touchers
15 reps
short rest
10 reps
short rest
5 reps

Bent Knee Hip Raises
20 reps
short rest
10 reps

Butt-Ups
20 reps
short rest
10 reps

Cross Body Crunch
20 reps - both sides

Hands Over Head Crunches
15 reps

Normal Crunches
30 reps
short rest
15 reps

Jackknife situps
10 reps

Leg Pull-ins
20 reps

Oblique crunches
20 reps - both sides

Toe Touchers
20 reps

Tuck Crunches
20 reps

I usually do a few other exercises aswel like Plate Twists.

Oh yeh the rests are normaly 20secs-minute

So it this a good routine? It takes me 30-mins - hour and my abs r normally aching for about 2 days (after 2days I do it again) Ive only been doing this about to 2 weeks nd any advice on wat wud be better is much appreciated

thanks.

Sean Dempsey · 10-13-2003, 04:05 PM

6-pack = big abs, low bodyfat

What you are doing won't give you big abs. It'll give you abs with great endurance and hard as hell, but your stomach won't look like 6 dinner rolls pressed together. Sure you might have a 6pack, but it won't be able to hold a pencil between the muscles.

Big muscles come from low reps and high weight.

If you want a super duper 6pack, you need to do heavy ab work, and cut the freakin reps down. do crunches with a 45lb plate on your chest.

foolsknight362 · 10-13-2003, 04:47 PM

I agree, you could have a rock solid six pack, but the amount of body fat is the key factor as to whether or not it is noticable. I have got extremely strong abs, however a 6 pack is barely visible. I do not really care mind you, because my own goal behind abs is to have a solid "shield" around my stomach and organs; this is actually a Muay Thai idealism.

One thing that smoke's my abs is a "Swilly Stick" workout. Get a stick, about 3 feet long (and about 1 inch in diameter) and lay down with one leg straight out, 6 inches off the ground, and the other leg bent. Then hold the ends of the stick, and crunch up to touch the toe of the foot that is bent. On your way down, touch your hands down to the floor behind you (arms straight when touching) then go back up. I do 30 seconds AMAP, 40 seconds AMAP, then 50 seconds AMAP with a 30 second break in between.-About the middle of your 40 second set, your abs are burning like crazy, if you really push yourself.
Maybe something to add to your workout.
good luck

Tornado · 10-13-2003, 05:19 PM

yeh I guess ur right. My abs r solid... ive been doin normal sits-ups on and off 4 the past couple of years but my 6-pack aint that noticeable. Its really annoying cos this 1 guy I know is alwayz going on about how he has a better 6-pack than me. Even if it is more noticeable than mine there is noway he has harder abs cos I dont think he's ever done any ab exercises!

Neway thnx I might try that 'Swilly Stick' workout. Just 1 question... wont doing exercises with heavy weights damage ur back? cos I dont really wanna do that either

10-13-2003, 03:49 PM	#1 (permalink)
Tornado Novice Join Date: Oct 2003 Posts: 9	Abs workout. hey ppl, l8ly ive been workin alot on improvin my 6-pack nd was just wondering whether u think this method works good: 20 sit-ups with 10kg barbell held behind neck short rest 15 sit-ups with 10kg barbell held behind neck short rest 10 sit-ups with 10kg barbell held behind neck short rest 5 sit-ups with 10kg barbell held behind neck Air Bike - 15 reps short rest Air Bike - 10 reps short rest Air Bike - 5 reps Alternate Heel Touchers 15 reps short rest 10 reps short rest 5 reps Bent Knee Hip Raises 20 reps short rest 10 reps Butt-Ups 20 reps short rest 10 reps Cross Body Crunch 20 reps - both sides Hands Over Head Crunches 15 reps Normal Crunches 30 reps short rest 15 reps Jackknife situps 10 reps Leg Pull-ins 20 reps Oblique crunches 20 reps - both sides Toe Touchers 20 reps Tuck Crunches 20 reps I usually do a few other exercises aswel like Plate Twists. Oh yeh the rests are normaly 20secs-minute So it this a good routine? It takes me 30-mins - hour and my abs r normally aching for about 2 days (after 2days I do it again) Ive only been doing this about to 2 weeks nd any advice on wat wud be better is much appreciated thanks.

10-13-2003, 04:05 PM	#2 (permalink)
Sean Dempsey Registered User Join Date: Sep 2003 Posts: 274	6-pack = big abs, low bodyfat What you are doing won't give you big abs. It'll give you abs with great endurance and hard as hell, but your stomach won't look like 6 dinner rolls pressed together. Sure you might have a 6pack, but it won't be able to hold a pencil between the muscles. Big muscles come from low reps and high weight. If you want a super duper 6pack, you need to do heavy ab work, and cut the freakin reps down. do crunches with a 45lb plate on your chest. __________________ ...making $70,000 a year in pure PROFIT like I am right now from my full time career in Information Technology as a Programmer... - GuardMaster Make up to 7 dollars a year PROFIT like I do right now as a Submission Grappling Joint Relocator! - Sean Dempsey

10-13-2003, 04:47 PM	#3 (permalink)
foolsknight362 Registered User Join Date: Feb 2003 Location: Colorado Posts: 38	I agree, you could have a rock solid six pack, but the amount of body fat is the key factor as to whether or not it is noticable. I have got extremely strong abs, however a 6 pack is barely visible. I do not really care mind you, because my own goal behind abs is to have a solid "shield" around my stomach and organs; this is actually a Muay Thai idealism. One thing that smoke's my abs is a "Swilly Stick" workout. Get a stick, about 3 feet long (and about 1 inch in diameter) and lay down with one leg straight out, 6 inches off the ground, and the other leg bent. Then hold the ends of the stick, and crunch up to touch the toe of the foot that is bent. On your way down, touch your hands down to the floor behind you (arms straight when touching) then go back up. I do 30 seconds AMAP, 40 seconds AMAP, then 50 seconds AMAP with a 30 second break in between.-About the middle of your 40 second set, your abs are burning like crazy, if you really push yourself. Maybe something to add to your workout. good luck __________________ You may stand in victory or you may lay in defeat. Either way, never forget your honor.

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10-13-2003, 05:19 PM	#4 (permalink)
Tornado Novice Join Date: Oct 2003 Posts: 9	yeh I guess ur right. My abs r solid... ive been doin normal sits-ups on and off 4 the past couple of years but my 6-pack aint that noticeable. Its really annoying cos this 1 guy I know is alwayz going on about how he has a better 6-pack than me. Even if it is more noticeable than mine there is noway he has harder abs cos I dont think he's ever done any ab exercises! Neway thnx I might try that 'Swilly Stick' workout. Just 1 question... wont doing exercises with heavy weights damage ur back? cos I dont really wanna do that either

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