Ab workouts??

[Konejo]

Ok so i was told here that abs start in the kitchen.... and that pretty much doing all them crunches, leg raises, sit ups etc.. are not effective. I'd like to know what are some good ab exercises I could do? I already have the kitchen part in check with 3J now I just need the exercises. Thanks guys

 

[brother bundy]

good old crunches and decline situps,leg raises ,clean food ,cardio,genetics=abs

 

[mistah187]

Crunches with the triceps rope on a universal machineed. 12-15 reps 3 sets. Then I go to the Roman chaichair. Same thing 3 sets of 12-15. Finish with hanging leg raises.

 

[Konejo]

Would every other day be good?

 

[mistah187]

they say u can do them everyday along with ur calves... i do them everyother day. but i dont have a rockin 8 pack either.

 

[Diced]

listen here my boy, do not use any sort of weight on ur abdomen, apart from body weight, abs are like any other muscle in the body ,hit them hard and fast personally i brake mine up into upper,mid,lower for one day and then obliques/core/intercostals a couple of days after . probably hit both twice a week .

upper,mid,lower - 3x20-50 crunches (slow and controlled breath in and out with the movement) - 3x15 leg/knee raises (focus on tilting ur pelvis in the movement,also stretch ur hips after ) -

obliques,core,intercostals - 3x20-50 side crunch (both sides)
supermans,side planks,planks

abs are also genetical like everything in the body,BUT anyone can get them with hardwork and dedication . Hope this helped

Diced

 

[donjob]

i don't believe in doing crunches because it shortens your hip flexors. same with hanging leg raises. a six pack is made in the kitchen, period. you can have an amazing six pack but be weak as fuck. you can also have 20% bf so no six pack, but have excellent core strength. now when it comes to doing exercises to get that core strength, i say planks, also lie on your back and hold your feet 6 inches above the ground. now from this position you can do hello dollies or flutterkicks. also from the 6" position move your legs around in a circular motion. no need to contract your abs at all in my opinion. the only thing i do contract are my obliques, once in a blue moon i'll get on the machine that allows me to hold plate in one hand and sort of crunch my obliques. deadlifts strengthen my lowerback and obliques though, and your entire core is under alot of pressure stabilizing that weight on squats.

 

[XenoBuild]

Crunches with the triceps rope on a universal machineed. 12-15 reps 3 sets. Then I go to the Roman chaichair. Same thing 3 sets of 12-15. Finish with hanging leg raises.

When doing abs, you want to target higher reps like 20 whereas they are such a small muscle group. I'd recommend 20 reps per set for sure.

 

[donjob]

sigh

 

[Konejo]

Thanks a lot guys. Time to get shredded!

 

[Diced]

i don't believe in doing crunches because it shortens your hip flexors. same with hanging leg raises. a six pack is made in the kitchen, period. you can have an amazing six pack but be weak as fuck. you can also have 20% bf so no six pack, but have excellent core strength. now when it comes to doing exercises to get that core strength, i say planks, also lie on your back and hold your feet 6 inches above the ground. now from this position you can do hello dollies or flutterkicks. also from the 6" position move your legs around in a circular motion. no need to contract your abs at all in my opinion. the only thing i do contract are my obliques, once in a blue moon i'll get on the machine that allows me to hold plate in one hand and sort of crunch my obliques. deadlifts strengthen my lowerback and obliques though, and your entire core is under alot of pressure stabilizing that weight on squats.

spot on ^ diet is everything with the mid section also has alot to do with genetics some people have low bf% whille others do not .