Abs workout

cwolfman13

haniame wrote: »

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?

Good dynamic warm-up if you're a runner or play sports like soccer, football, etc...not something I would do as I'm primarily a cyclist so a lot of that kind of stuff I do is more geared towards cycling.

It's not really an ab workout though there is some core engagement...it's a glute workout/warmup

haniame

BZAH10 wrote: »

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.

I did a 14 day “lose your love handles” challenge (last day today) and it had side planks and i really saw a difference in two weeks!!

ninerbuff

haniame wrote: »

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?

Firehydrants focus more on the hips and not the abs.

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

DamienAngelica

I do Vinyasa flow yoga 3 times a week as well as strength training 3 times a week (squats, lunges, overhead press, etc.). With that being said, the ab-specific exercises I do are planks, Pilates roll-ups, dead bugs, toe taps, leg raises, and flutter kicks. 3 sets of 15 reps each except for the flutter kicks; my reps with those are 80/100/100.

I used to belly dance professionally (I retired a few years ago) so I have a pretty strong core.

psuLemon

So there are several components to get abs: 1. you need low body fat (21% is not low enough), and 2. adequate muscle mass.

If you are working to gain muscle, you will also gain fat (pending you are in a calorie surplus); if you are doing this, you should aim to gain 1/2lb a week to minimize fat gains. After you gain enough, you will have to cut back down to get lower body fat; depending on body type, it could be 16 to 20%.

And while you can do dedicated ab work, as others mention, compound movements (OHP, Bench, Squat, DL) can be very effective. I actually use some of the routines form AthleanX because I have had core issues and the ab workouts have been fairly effective to help prevent injury (along with doing compound lifts).

So to get abs, you need to address both components (low body fat and adequate muscle mass).

haniame

DamienAngelica wrote: »

I do Vinyasa flow yoga 3 times a week as well as strength training 3 times a week (squats, lunges, overhead press, etc.). With that being said, the ab-specific exercises I do are planks, Pilates roll-ups, dead bugs, toe taps, leg raises, and flutter kicks. 3 sets of 15 reps each except for the flutter kicks; my reps with those are 80/100/100.

I used to belly dance professionally (I retired a few years ago) so I have a pretty strong core.

Thank you!! Really helpful

haniame

psuLemon wrote: »

So there are several components to get abs: 1. you need low body fat (21% is not low enough), and 2. adequate muscle mass.

If you are working to gain muscle, you will also gain fat (pending you are in a calorie surplus); if you are doing this, you should aim to gain 1/2lb a week to minimize fat gains. After you gain enough, you will have to cut back down to get lower body fat; depending on body type, it could be 16 to 20%.

And while you can do dedicated ab work, as others mention, compound movements (OHP, Bench, Squat, DL) can be very effective. I actually use some of the routines form AthleanX because I have had core issues and the ab workouts have been fairly effective to help prevent injury (along with doing compound lifts).

So to get abs, you need to address both components (low body fat and adequate muscle mass).

Really helpful!!

psuLemon

haniame wrote: »

psuLemon wrote: »

So there are several components to get abs: 1. you need low body fat (21% is not low enough), and 2. adequate muscle mass.

If you are working to gain muscle, you will also gain fat (pending you are in a calorie surplus); if you are doing this, you should aim to gain 1/2lb a week to minimize fat gains. After you gain enough, you will have to cut back down to get lower body fat; depending on body type, it could be 16 to 20%.

And while you can do dedicated ab work, as others mention, compound movements (OHP, Bench, Squat, DL) can be very effective. I actually use some of the routines form AthleanX because I have had core issues and the ab workouts have been fairly effective to help prevent injury (along with doing compound lifts).

So to get abs, you need to address both components (low body fat and adequate muscle mass).

Really helpful!!

One last thing... patience is key. It can take people years to build the stomach they want.

haniame

psuLemon wrote: »

haniame wrote: »

psuLemon wrote: »

So there are several components to get abs: 1. you need low body fat (21% is not low enough), and 2. adequate muscle mass.

If you are working to gain muscle, you will also gain fat (pending you are in a calorie surplus); if you are doing this, you should aim to gain 1/2lb a week to minimize fat gains. After you gain enough, you will have to cut back down to get lower body fat; depending on body type, it could be 16 to 20%.

And while you can do dedicated ab work, as others mention, compound movements (OHP, Bench, Squat, DL) can be very effective. I actually use some of the routines form AthleanX because I have had core issues and the ab workouts have been fairly effective to help prevent injury (along with doing compound lifts).

So to get abs, you need to address both components (low body fat and adequate muscle mass).

Really helpful!!

One last thing... patience is key. It can take people years to build the stomach they want.

Back in 2015 it took me one summer but then again, I was under weight back then (90 lbs @ 5ft1)

sarasimp

I've found that Ashtanga yoga has been very helpful in improving the appearance of my abs. There's a lot of lower ab engagement in the jump-backs and arm balances. Also, navasana or boat pose is great. I also like a lot of Pilates exercises, my fav is the double leg lift. At the end of a yoga session, I tend to add in ab exercises like bicycle, as well. I also think that going to a live Pilates class is really beneficial to check form and alignment.

rheddmobile

I really like my abs roller. Following abdominal surgery to remove a large tumor, I was morbidly obese, had scar tissue and a diastasis recti and had basically zero muscle tone in my abs. That was nine months ago, and since then I've done a lot of various exercises which work the core including push-ups, squats, etc., but the two specifically core targeted things which helped most were the abs roller and Bollywood Zumba. About a billion hip circles, hip lifts, and so on really gets your abs going. I recently did a fitness test for crunches and found I could max the test, without ever having done any crunches, just because of having done other exercises. Diastasis recti is gone now, and although I have quite a few pounds left to lose before they will be visible, I can feel a nice solid wall of muscle underneath.

haniame

rheddmobile wrote: »

I really like my abs roller. Following abdominal surgery to remove a large tumor, I was morbidly obese, had scar tissue and a diastasis recti and had basically zero muscle tone in my abs. That was nine months ago, and since then I've done a lot of various exercises which work the core including push-ups, squats, etc., but the two specifically core targeted things which helped most were the abs roller and Bollywood Zumba. About a billion hip circles, hip lifts, and so on really gets your abs going. I recently did a fitness test for crunches and found I could max the test, without ever having done any crunches, just because of having done other exercises. Diastasis recti is gone now, and although I have quite a few pounds left to lose before they will be visible, I can feel a nice solid wall of muscle underneath.

I actually use an ab roller too and i have found it VERY EFFECTIVE!

amywhoa

haniame wrote: »

amywhoa wrote: »

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 definition

Thats awesome lucky u!! Use weights while doing abs to make ur sis pack pop! Most of us have a layer fat over ours so u can't see any ab muscle definition

amywhoa

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