I haven't been working my abs long, I used to hate it but now that I'm seeing results I want to do them everyday! Can you work abs everyday? Also, what is a good exercise that gets that line right down the middle? My sides are looking better but the middle isn't doing much. Any ideas?
Abs, how often and what?
- Thread starter rrer0404
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swilliford4047
New member
Imo I say 1-2 times per week. because when you incorpeate other excercises to other parts of your body they work the core as well. ab muscles are just like any other muscle though and require time to heal.
stepupdawg
New member
Dont work my ABs as much as I should. After a good AB work out, most times I need 2 day recovery time to heal the mid section!
ThisiswhatIdo
New member
i disagree i think abs should be worked at least 2 days on 1 off 2 days on so in a 7 day period 5 times and 2 days off. Well let me take that back thats what worked for me because i ran track in college and i have a 10 pack but i also was doing 7 different ab core workouts also intense. No joke and it was our thrower coach that put me on to it cause for his throwers their core has to be strong and the first couple weeks that shit hurt
stepupdawg
New member
ThisiswhatIdo
New member
main core
I had a 25lb plate over my head and as far as you can go each side 20 times each side. Another one is sitting on the fround with legs a couple inches off the ground with a 25lb plate rotate from side to side 20 times. Climb on a machine for dips and do 40 high knees and than in the same set full leg extension up to ab area. Another one is ball throwing. You sit on a bach and someone throws a ball to you and you catch it and extend all the way flat and than get up and toss it back all of these reps are 20 and 7 sets each. Of course you have to switch it up and there are more but a little more difficult to explain over the internet. But its also hard work cause the shit hurts but i promise you if you stay with it for 2 weeks it gets easier
I had a 25lb plate over my head and as far as you can go each side 20 times each side. Another one is sitting on the fround with legs a couple inches off the ground with a 25lb plate rotate from side to side 20 times. Climb on a machine for dips and do 40 high knees and than in the same set full leg extension up to ab area. Another one is ball throwing. You sit on a bach and someone throws a ball to you and you catch it and extend all the way flat and than get up and toss it back all of these reps are 20 and 7 sets each. Of course you have to switch it up and there are more but a little more difficult to explain over the internet. But its also hard work cause the shit hurts but i promise you if you stay with it for 2 weeks it gets easier
stepupdawg
New member
dialtone
Moderator
done.
Massive123
Knowledge is Power
This month's Muscle & Performance magazine from Vitamin Shoppe has an article on six pack secrets & an 8-week plan for defined abs. It suggests training them 3 times a week, essentially every other day.
One thing I found interesting was the part of the article which reads "because the volume per workout is relatively low and your abs tend to recover quicker than most bodyparts, overtraining isn't really a concern. Don't worry if youre sore-- research shows that training sore muscles has no adverse effect on performance"
That was the first time I read anything that said flat out working out sore muscles doesnt negatively effect performance. With other muscles I might say thats bullshit but withs abs I'd bet its true. Hope that helps.
One thing I found interesting was the part of the article which reads "because the volume per workout is relatively low and your abs tend to recover quicker than most bodyparts, overtraining isn't really a concern. Don't worry if youre sore-- research shows that training sore muscles has no adverse effect on performance"
That was the first time I read anything that said flat out working out sore muscles doesnt negatively effect performance. With other muscles I might say thats bullshit but withs abs I'd bet its true. Hope that helps.
Boss Oyama
Big Puncher ;D
You can work abs everyday but it depends on how you work them. If you just do body weight exercise like situps and jack knives you should do it every day.
If you use weights I don't think everyday is good cuz you're puttin more stress on the muscle and you dont want to get a hernia.
You need weights if you're going for size but I would mix it up a bit. Weights one day and crunches for 2 or 3 days.
I love this crunch routine cuz it helps shape your abs:
Everytime you crunch hold and squeeze for 3 seconds while blowing all your air out.
Regular flat crunches X 10
Side crunches X 10 each side
Crunches with legs crossed and knees up X 10
Legs crossed and knees up alternating side to side X 10
Jack knives X 10 (Don't let your arms and legs touch the floor at the end of the rep)
You should be burning mid way, ifyou're not you need to squeeze harder.
If this is too easy you can ad more reps to each set but imo 10 is enough, just squeeze harder. I used to do 20 but I get the same result with 10 now cuz I focus on sqeezing more.
If you use weights I don't think everyday is good cuz you're puttin more stress on the muscle and you dont want to get a hernia.
You need weights if you're going for size but I would mix it up a bit. Weights one day and crunches for 2 or 3 days.
I love this crunch routine cuz it helps shape your abs:
Everytime you crunch hold and squeeze for 3 seconds while blowing all your air out.
Regular flat crunches X 10
Side crunches X 10 each side
Crunches with legs crossed and knees up X 10
Legs crossed and knees up alternating side to side X 10
Jack knives X 10 (Don't let your arms and legs touch the floor at the end of the rep)
You should be burning mid way, ifyou're not you need to squeeze harder.
If this is too easy you can ad more reps to each set but imo 10 is enough, just squeeze harder. I used to do 20 but I get the same result with 10 now cuz I focus on sqeezing more.
scotimusprime
Setting NEWB Gun to KILL
no ones mentioned this yet so im gonna throw it out there. bodyfat will determine abs. everyone has abs and it dont matter if you train them every day or two or 10 you will never see em if you have fat covering them. diet and cardio as well as genetics will determine ab definition,not crunches
ThisiswhatIdo
New member
Genetics
That is very true cause i have friends that train abs like crazy and when i just eat like a fucking pig for weeks i will get a lil pub belly and than when i start to work out within a month and a half of goin at it hard they come back and they are like wtf i have been training all yr for those lol
That is very true cause i have friends that train abs like crazy and when i just eat like a fucking pig for weeks i will get a lil pub belly and than when i start to work out within a month and a half of goin at it hard they come back and they are like wtf i have been training all yr for those lol
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