Abs workout
haniame
Posts: 97 Member
Please comment below the exercises you find effective in order to achieve (flat) abs.
Also, mention how many sets and reps you do. Thanks!
Also, mention how many sets and reps you do. Thanks!
2
Replies
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If you want a flat abdomen, you need to lose overall fat. Unfortunately, you can't spot reduce. So, in a way, all exercise will bring you toward your goal!8
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Lowering my bodyfat with a calorie deficit.. and lifting weights to help retain muscle there (especially compound lifts). I don't really do very much direct ab work. Maybe some in my yoga class and the odd plank or jacknife. I have definition, but I don't have abs unless I flex in good lighting before breakfast.4
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Exercising the abs doesn't flatten them. Losing the fat on top of them does and that's base on being in a calorie deficit consistently till you reach the body fat % desired.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
3 -
Fork putdowns and table pushaways. As many sets/reps as required to stay within my calorie goal.
You achieve flat abs through fat loss, and you achieve fat loss through calorie deficit (eating less than you expend).8 -
As others have said, fat loss and compound lifts.
I do some variations of lifts that have more core involvement - like single arm press while lying on a swiss ball, which is harder on the core than straight bench press - but also little dedicated ab work.
I have maybe one visible ab
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As has been said quite enough. the only way to achieve flat abs is by getting to an appropriate BF% that gives flat abs.
IF you want a "four/six/eight pack"; You'll also need to do strength work that build enough bulk to be visible. Presses(Squat, etc), hinges(Deadlift/Swing), and crunches/situps/twists.0 -
Start incorporating cardio, help burns off those calories!!!
Watch how much your consuming, eat less than your body needs to maintain (calorie deficit)
Definitely do whole body workouts to target fat loss everywhere.
But some good ab workouts
Lower abs -
Leg raises
Hip ups
Scissors
V-ups
Rope pulls
Plank jacks
Plank leg lifts
Obliques -
Bicycles
Plank hip dips
Side plank holds
Russian twists
Upper abs -
Crunches
Toe touches
Plank hand to elbows
U can pick a few from each and do 3 sets of 10-20 reps depending on your level. Or do about 30-50 reps of each 1 time through.
There are so many more good ab workouts to do!!3 -
ottersandsealsdonotfly wrote: »If you want a flat abdomen, you need to lose overall fat. Unfortunately, you can't spot reduce. So, in a way, all exercise will bring you toward your goal!
I am already following a workout routine and don’t have fat on my abs area, so i just wanted to incorporate more exercises that others find useful
0 -
Lowering my bodyfat with a calorie deficit.. and lifting weights to help retain muscle there (especially compound lifts). I don't really do very much direct ab work. Maybe some in my yoga class and the odd plank or jacknife. I have definition, but I don't have abs unless I flex in good lighting before breakfast.
Used to do yoga a few years ago and downward dog and planks really tightened the abdomen area when i was trying to lose weight and become leaner0 -
Start incorporating cardio, help burns off those calories!!!
Watch how much your consuming, eat less than your body needs to maintain (calorie deficit)
Definitely do whole body workouts to target fat loss everywhere.
But some good ab workouts
Lower abs -
Leg raises
Hip ups
Scissors
V-ups
Rope pulls
Plank jacks
Plank leg lifts
Obliques -
Bicycles
Plank hip dips
Side plank holds
Russian twists
Upper abs -
Crunches
Toe touches
Plank hand to elbows
U can pick a few from each and do 3 sets of 10-20 reps depending on your level. Or do about 30-50 reps of each 1 time through.
There are so many more good ab workouts to do!!
Thanks! Already quite small (107 lbs) just looking to get good muscle definition0 -
stanmann571 wrote: »As has been said quite enough. the only way to achieve flat abs is by getting to an appropriate BF% that gives flat abs.
IF you want a "four/six/eight pack"; You'll also need to do strength work that build enough bulk to be visible. Presses(Squat, etc), hinges(Deadlift/Swing), and crunches/situps/twists.
21% BF AND 107lbs at 5ft1
not looking to lose weight, just define abdominal muscle 0 -
You cannot target fat loss. Regardless of how hard you train an area. If one loses body fat, it's systematic. Meaning you lose 1% everywhere, including areas of the body you don't train. That's why for many people who lose weight, one of the first places it's noticed is the face. And how many people target train their cheeks?Start incorporating cardio, help burns off those calories!!!
Watch how much your consuming, eat less than your body needs to maintain (calorie deficit)
Definitely do whole body workouts to target fat loss everywhere.
But some good ab workouts
Lower abs -
Leg raises
Hip ups
Scissors
V-ups
Rope pulls
Plank jacks
Plank leg lifts
Obliques -
Bicycles
Plank hip dips
Side plank holds
Russian twists
Upper abs -
Crunches
Toe touches
Plank hand to elbows
U can pick a few from each and do 3 sets of 10-20 reps depending on your level. Or do about 30-50 reps of each 1 time through.
There are so many more good ab workouts to do!!
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition 3 -
Exercising the abs doesn't flatten them. Losing the fat on top of them does and that's base on being in a calorie deficit consistently till you reach the body fat % desired.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I’m on a weight gain regime if anything (in the form of muscle mass) not weight loss0 -
So is your concern gaining fat while trying to gain muscle?Exercising the abs doesn't flatten them. Losing the fat on top of them does and that's base on being in a calorie deficit consistently till you reach the body fat % desired.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I’m on a weight gain regime if anything (in the form of muscle mass) not weight loss
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
0 -
So wait.. you are trying to build up the abs? Calorie surplus and weighted abdominal exercises (progressive overload).
However if you are bulking, keep in mind you will gain fat with muscle so the goal of "flat abs" will have to be put on hold until you cut down again0 -
So is your concern gaining fat while trying to gain muscle?Exercising the abs doesn't flatten them. Losing the fat on top of them does and that's base on being in a calorie deficit consistently till you reach the body fat % desired.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I’m on a weight gain regime if anything (in the form of muscle mass) not weight loss
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Kindly reread the original post.
2 -
I don't know how good it is specifically for abs generally, but I will say anecdotally that I started jogging using an app to get me to 10k from the couch. I see a lot of difference overall just from eating less and jogging. My abs are starting to feel engaged more often just doing regular things, I'm noticing some serious fat loss and my tummy is getting a lot smoother and flatter looking. Plus it feels great to get a good jog in and work my lungs hard.0
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You don't need supplements if you can get adequate protein from food.. aim for 0.8-1g per lb bodyweight/leanbody mass minimum0 -
MelkaBielka wrote: »I don't know how good it is specifically for abs generally, but I will say anecdotally that I started jogging using an app to get me to 10k from the couch. I see a lot of difference overall just from eating less and jogging. My abs are starting to feel engaged more often just doing regular things, I'm noticing some serious fat loss and my tummy is getting a lot smoother and flatter looking. Plus it feels great to get a good jog in and work my lungs hard.
I agree! i have done that in the past and it is very effective!! I don’t jog cause of Asthma but i do run of elliptical and treadmill and I have had similar results back in 2013-2014 when i was trying to lose weight. Lost 50 lbs 1 -
stanmann571 wrote: »As has been said quite enough. the only way to achieve flat abs is by getting to an appropriate BF% that gives flat abs.
IF you want a "four/six/eight pack"; You'll also need to do strength work that build enough bulk to be visible. Presses(Squat, etc), hinges(Deadlift/Swing), and crunches/situps/twists.
21% BF AND 107lbs at 5ft1 not looking to lose weight, just define abdominal muscle
Then do the exercises described using progressive load principles, and you'll build muscle.
Also, understand that some people lack the genetic ability to have "attractive abs" There is a "genetic lottery"
2 -
There's NO MENTION of trying to weight gain in the OP. There's no mention of gaining muscle. "Flat abs" usually pertains to people who don't have them and are trying to achieve them. And that usually entails fat loss that covers them.
So is your concern gaining fat while trying to gain muscle?Exercising the abs doesn't flatten them. Losing the fat on top of them does and that's base on being in a calorie deficit consistently till you reach the body fat % desired.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I’m on a weight gain regime if anything (in the form of muscle mass) not weight loss
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Kindly reread the original post.
So again, you've not given any real goal. What is it that you're trying to do?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1 -
There's NO MENTION of trying to weight gain in the OP. There's no mention of gaining muscle. "Flat abs" usually pertains to people who don't have them and are trying to achieve them.
So is your concern gaining fat while trying to gain muscle?Exercising the abs doesn't flatten them. Losing the fat on top of them does and that's base on being in a calorie deficit consistently till you reach the body fat % desired.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I’m on a weight gain regime if anything (in the form of muscle mass) not weight loss
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Kindly reread the original post.
So again, you've not given any real goal. What is it that you're trying to do?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Simply: what exercises do y’all do to target the abdominal area (everyone does different things that suit them)1 -
If I'm being honest, if your form in doing ANY exercise is correct, your abs get engaged. Most people just don't know how to engage them correctly. There are lots of people who are great a ab work, but when they try something like an overhead squat, they can't engage their core to do it.
There's NO MENTION of trying to weight gain in the OP. There's no mention of gaining muscle. "Flat abs" usually pertains to people who don't have them and are trying to achieve them.
So is your concern gaining fat while trying to gain muscle?Exercising the abs doesn't flatten them. Losing the fat on top of them does and that's base on being in a calorie deficit consistently till you reach the body fat % desired.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I’m on a weight gain regime if anything (in the form of muscle mass) not weight loss
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Kindly reread the original post.
So again, you've not given any real goal. What is it that you're trying to do?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Simply: what exercises do y’all do to target the abdominal area (everyone does different things that suit them)
But it looks like all you're looking for is exercises to supplement ab work. Stick to the basics then.
Crunches
Leg raises
Russian twists
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I just do sit-ups and my stomach is my best area muscle wise but I’ve been doing them for years. Idk my bf%, but my gym buddies guess it’s really low. I am 5’4, 118ish lbs.1
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knee raises on the captain's chair gym is great, really hard but easy on my back!0
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Primarily compound movements...squats, deads, etc...done properly, these movements engage the entire core. If I have time and feel like it, I do some direct ab work...it's a here and there kind of thing, not really something that is a regular part of my routine.1
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hughjazz74 wrote: »knee raises on the captain's chair gym is great, really hard but easy on my back!
Hanging leg raises are great... whether on the Pullup bar or on the captain's chair.1 -
cwolfman13 wrote: »Primarily compound movements...squats, deads, etc...done properly, these movements engage the entire core. If I have time and feel like it, I do some direct ab work...it's a here and there kind of thing, not really something that is a regular part of my routine.
Thank you! What do you think about fire hydrants?0 -
I downloaded a plank challenge on my phone and I do that at the end of every workout. It forces me to do all the variations, which are important to building all-around core strength. When done consistently I've noticed a difference.2
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