Ab exercises for someone with zero abs
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Sheisinlove109
Posts: 516 Member
Any suggestions for exercises for someone with no abs?!
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Replies
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Assuming you are looking to get them-eat less.4
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Everyone has abs sometimes under a layer of fat. Get into a structured lifting program. Rinse and repeat!1
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None as in none? Lie on your back and do straight leg lifts focus on keeping the torso still. Stand tall and march, slowly, lifting you knee as high as you can towards you chest.0
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Basically you have no VISIBLE abdominal muscles. And that's more a case of not low enough body fat percentage. You get that with a calorie deficit.
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If you literally have no abs then literally any exercise will help you to work towards them. Weightlifting is great for building all around good muscles. If you are saying you just can't see them then cut back on the calories and keep lifting.1
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OP - do you mean you have poor ab strength or no visible ab muscles?
Two very different things!
If it's strength related then using a gym ball is a gentle and supportive way to get started.3 -
Abs are made in the kitchen. Losing fat will help. Planks and hovers are also great core strengthening exercises. Lifting weights also activates core. I am fitness instructor so have a lot of experience with this. Best of luck and focus mostly on calorie deficit.0
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Not zero ab muscles....just working in getting fit and as a bigger person I find it hard to find exercises that I can do well.0
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sunsweet77 wrote: »Not zero ab muscles....just working in getting fit and as a bigger person I find it hard to find exercises that I can do well.
if you could do all exercises really well, there would be no need for them... the point of a work out is to challenge you, or its just an easy out!0 -
There is a lot of really unhelpful posts here! My advise to get stronger abs is to do some pilates. I have found that it really increases my core strength and quickly. I have a couple pilates videos I do 4-5 times a week that I enjoy and that I can see results from, or you could always hit a class. As you can see, I don't have visible abs either but they will be there once I dig them out- and I feel stronger which is the important thing if you ask me. Some of the pilates moves are hard for me to do because I'm larger - but I do my best or substitute the few moves I can't do at all with moves that I can do. Hope that is helpful!1
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There is a lot of really unhelpful posts here! My advise to get stronger abs is to do some pilates. I have found that it really increases my core strength and quickly. I have a couple pilates videos I do 4-5 times a week that I enjoy and that I can see results from, or you could always hit a class. As you can see, I don't have visible abs either but they will be there once I dig them out- and I feel stronger which is the important thing if you ask me. Some of the pilates moves are hard for me to do because I'm larger - but I do my best or substitute the few moves I can't do at all with moves that I can do. Hope that is helpful!
Most of the above posts are fine.
1) You won't have abs until your bodyfat is low enough
2)You can strengthen abs but "building" them does not come easily
3) Pilates will not build abs but it may help strengthen them5 -
Planks were my instrument of torture when I was where you are now.
You can start them easy (modified with knees on the ground) and then as you manage to hold longer and longer you can slowly up the difficulty. I've worked my way up to dynamic planks where before I could barely hold 10seconds on a static, modified plank with knees on the ground.
What ever you chose to do, start it slow and easy and work your way up to more complex forms.
Good luck!1 -
landmines/pivot presses0
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I have great abs (hiding under a layer of fluff
) and I got them by weight lifting--specifically compound lifts. I don't do a ton of isolated ab work. 0 -
I've made some definite improvements with planking. I do about 10 minutes a day, five days a week now and I incorporate side planks, regular planks, and ab exercises all while holding those positions. It's turned my abs, over the last several months, into a brick house. Granted, you can barely see them because I have about a half inch of fat left in the midsection. It's the only place I have it left lol, but it's there to annoy me I think. I'll have to cut the weight probably another 10 lbs or so to finish getting rid of it. I'll get around to that this summer but still on a slight bulk at the moment so the fat isn't going anywhere lol.0
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If you are looking to start building some core strength, I second the suggestion of 'planking'.2
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The OP did come back.
If you're too large for much, then walk. Walk tall, focus on contracting your core. Cycle. Cycling for me targets my lower abs a bit.
As you lose weight you'll be able to do more. I've lost 28 lbs and only now can sort of do pilates moves. Its hard when its awkward just to get down then up from the floor.1 -
I'd follow any good, full-body strength program, like NROL, Nerd Fitness, etc. I wouldn't just work abs, nor piece together your own routine, since it will probably end up imbalanced.
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