need help on ab routine

[megadose]

whats up bros i just came off a bulker and as always the case my waist has expanded some (actually more than i expected). my question is what are the best w/o for abs and obliques. I am sorry if this is a newbee question but the reason why i am asking is because i never really trained abs, obliques since used be skinny(used to weight 117lbs now weigh 185 for 5'8") and never really needed to. Now that i am no longer skinny and have done a bulker i want to get the 6 pack i once had. btw i know that i have to change my diet.
any suggestions, comments would be appreciated.

thanx

 

[Code Y]

diet, cardio to cut the fat
high reps 12-20, 4/5 sets cable crunch, decline cable crunch, reverse crunch, hanging leg raise, cable oblique twist, ab ball crunch. Try supersetting some of these exercises.

 

[megadose]

diet, cardio to cut the fat
high reps 12-20, 4/5 sets cable crunch, decline cable crunch, reverse crunch, hanging leg raise, cable oblique twist, ab ball crunch. Try supersetting some of these exercises.

thanx for reply but don't really like machines all that much. is there anything else i can do?

 

[Vennom96]

I do decline situps while holding a db. 2 or 3 sets of those. Turn around 180 degrees on the bench and do 2-3 sets of leg raises. Then I do 2 sets of obliques by laying on my side and bending my side up.

 

[Behemoth]

Most of those exercises are going to hit your hip flexors or your oblques, not your actual abs... Leg-Hip Raises directly hit the rectus abominis however. Look on exrx:
http://www.exrx.net/WeightExercises/RectusAbdominis/WtInclineLegHipRaise.html

 

[megadose]

thanx behemoth. are there any more w/o. if so can u give me webs that show me how to do them.

 

[blackbeard]

get yourself an Ab wheel a very humbling exercise
most people do the stakc with rope crunches or the ab machine but can barely get 3x10 with this exercise..you can buy the wheel ofr 10 bucks n most sports stores
http://asp.elitefts.com/qa/default.asp?qid=33898&tid=105

 

[0z]

search for the ab routine needsize uses, works wonders...

 

[megadose]

thanks to all

 

[Eze]

get yourself an Ab wheel a very humbling exercise
most people do the stakc with rope crunches or the ab machine but can barely get 3x10 with this exercise..you can buy the wheel ofr 10 bucks n most sports stores
http://asp.elitefts.com/qa/default.asp?qid=33898&tid=105

This is deadly!!!! I use one of these all the time (well when I do abs) and it tears the shit out of my abs.

Keep your feet on the ground.
Go to full extension
Don't rest at the top.

Who would think a $10 wheel would work better than a few grand worth of abs machines.

 

[blackbeard]

This is deadly!!!! I use one of these all the time (well when I do abs) and it tears the shit out of my abs.

Keep your feet on the ground.
Go to full extension
Don't rest at the top.

Who would think a $10 wheel would work better than a few grand worth of abs machines.

its becoming one of my favorite pieces of equipm in the gym!!!!

and for you guys who are too laxy to spend 10 bucks get urself a set of 20lb Dbells keep te heads together and roll yourself out..keep te grip a little loose so it will roll