Effective ab building workouts?
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kazane1
Posts: 264 Member
Has anyone got a decent ab routine that builds ab muscles up that I could follow and that they know works ?
Thanks all.
Thanks all.
2
Replies
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You're doing PHAT, right? You'll build abs doing that...3
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Shaun T's T25 beta phase, 5 days a week for 5 weeks of core workouts. It worked for me.6
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livingleanlivingclean wrote: »You're doing PHAT, right? You'll build abs doing that...
Ahh okay then that’s quite good to know then thank you for telling me this
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tirowow12385 wrote: »Shaun T's T25 beta phase, 5 days a week for 5 weeks of core workouts. It worked for me.
Thanks for letting me know I will be sure to follow this if the phat workout doesn’t work my abs the way I’m wanting it too.
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Where's the face palm emoji?!
4 -
Davidsdottir wrote: »Where's the face palm emoji?!
Have I told you lately that I love you? h.1 -
middlehaitch wrote: »Davidsdottir wrote: »Where's the face palm emoji?!
Have I told you lately that I love you? h.
Nope
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livingleanlivingclean wrote: »You're doing PHAT, right? You'll build abs doing that...
This is really all that needs to be said. But if you want more, Planks are where it's at for core building.
IF you want more!!!
1. Floor plank-Lay flat on your face/belly(Think Superman pose) beginning with your toes, introduce tension into your muscles maintaining tension as you go until you are tense from head to toe. Pay special attention to glutes, and abs. Hold for 15-30 seconds then release the same way.
2. High Plank-Same as above, but as the tension passes through your shoulders, begin to draw your arms under your shoulder blades and finish in a "pushup position" Hold 15-30 seconds to begin.. but no more than 120. -Lower to floor and release tension as before.
3. Low plank-Same as above, but after a brief pause at the top, lower to 90 degrees arm bend for 5-10 seconds before reversing up, and relaxing down and out. This one can be held for up to 30 seconds if desired.
Don't try the low plank until you can hold the high for 45 seconds or so. IF you don't have a timer or someone time for you, use breaths/heartbeats... 1 natural(not exaggerated) slow breath(in/out) is about 5 seconds.
Once you master the above series, incorporate knees to elbows and shoulder touches.
Once you master the shoulder touches-incorporate weights... starting with 15-25 lb dumbbell/Kbells
IMO, don't waste your time with classic(elbow) planks....3 -
If you are novice or early intermediate you will get plenty of ab work through a good program such as Starting Strength. Where with proper nutrition and rest muscle synthesis is easily achieved.
Once and if you decide to move onto more advanced training, then V-sit holds & roll outs will give the majority of lifters better results.4 -
tirowow12385 wrote: »Shaun T's T25 beta phase, 5 days a week for 5 weeks of core workouts. It worked for me.
Thanks for letting me know I will be sure to follow this if the phat workout doesn’t work my abs the way I’m wanting it too.
From reading your other posts it seems you are too caught up in the details. No one will know what will happen to their bodies without doing what they need to do, it's all trial and error.
You just need to do the programme, eat well, rest well, repeat.11 -
Stomach Hold
This is the kind of move that looks so wonky, you beyond any doubt trust your flatmate doesn't get you doing it — unless she additionally gets the opportunity to see you look stellar in a swimsuit, in which case she just may grab a place to sit.
Do it:
Sit tall on the edge of a strong seat (or venture with four risers) and place your hands on the edge with your fingers indicating your knees.
Fix your abs and convey your toes 2 to 4 crawls off the floor. Lift your butt off the seat.
Hold this situation for whatever length of time that you can — go for 5 to 10 seconds.
Drop yourself down and rehash.5 -
If you're doing compound lifting movements, that's going to work your core, including your abs. I don't do an ab routine...I get enough ab work with lifting and I do an anti extension core exercise after every workout (usually ab roller) and I do planks pretty much daily...that's the only direct ab/core work I do.
Doing an actual ab routine is a time suck and kind of wasteful IMO.6 -
As wolfman said, no need for an ab "routine" if you are compound lifting.
I developed a 6 pack and full body muscle tone/definition by only doing 4 compound lifts (DL, SQT, OHP & BP) plus some pushups, pullups and dips.
HOWEVER, the only thing that made my abs and other muscles visible was dropping my BF down to 10% (as measured by hydro).
Without losing the necessary BF (which varies for everyone), no amount of exercise will enable you to SEE the results of your efforts regardless of what "routine" you use to develop your abs.
BTW, it took me over 18 months to achieve this. So, you will not see results overnight regardless of what you do.
Patience, determination and discipline are key.4 -
If you want to understand the science behind ab training, id watch the below videos. Compound movements leave a lot on the table when it comes to ab development.
https://youtu.be/_xdOuqokcm4 5 -
Silkysausage wrote: »tirowow12385 wrote: »Shaun T's T25 beta phase, 5 days a week for 5 weeks of core workouts. It worked for me.
Thanks for letting me know I will be sure to follow this if the phat workout doesn’t work my abs the way I’m wanting it too.
From reading your other posts it seems you are too caught up in the details. No one will know what will happen to their bodies without doing what they need to do, it's all trial and error.
You just need to do the programme, eat well, rest well, repeat.
Good information!0 -
As wolfman said, no need for an ab "routine" if you are compound lifting.
I developed a 6 pack and full body muscle tone/definition by only doing 4 compound lifts (DL, SQT, OHP & BP) plus some pushups, pullups and dips.
HOWEVER, the only thing that made my abs and other muscles visible was dropping my BF down to 10% (as measured by hydro).
Without losing the necessary BF (which varies for everyone), no amount of exercise will enable you to SEE the results of your efforts regardless of what "routine" you use to develop your abs.
BTW, it took me over 18 months to achieve this. So, you will not see results overnight regardless of what you do.
Patience, determination and discipline are key.
How are you meant to get your body fat down when your eating in a surplus in order to bulk? Thanks
1 -
Thanks all!0
-
As wolfman said, no need for an ab "routine" if you are compound lifting.
I developed a 6 pack and full body muscle tone/definition by only doing 4 compound lifts (DL, SQT, OHP & BP) plus some pushups, pullups and dips.
HOWEVER, the only thing that made my abs and other muscles visible was dropping my BF down to 10% (as measured by hydro).
Without losing the necessary BF (which varies for everyone), no amount of exercise will enable you to SEE the results of your efforts regardless of what "routine" you use to develop your abs.
BTW, it took me over 18 months to achieve this. So, you will not see results overnight regardless of what you do.
Patience, determination and discipline are key.
How are you meant to get your body fat down when your eating in a surplus in order to bulk? Thanks
Didn't see any prior reference to bulking.
If that's the case, you'll just get fatter as you bulk and you'll never see your abs while you do.
LOTS of very big & strong fat men w/lots of muscle under all that fat. They just want to get big and strong and don't care about the fat.
If you want to look lean/toned w/a visible 6 pack and muscle defn, you'll have to cut and give up some (but probably not all) of the muscle & strength gained while bulking.
After many iterations of bulking and cutting, you "may" be able to get huge and lean at the same time but that's not realistic for most of us.
There's no free lunch.1 -
As wolfman said, no need for an ab "routine" if you are compound lifting.
I developed a 6 pack and full body muscle tone/definition by only doing 4 compound lifts (DL, SQT, OHP & BP) plus some pushups, pullups and dips.
HOWEVER, the only thing that made my abs and other muscles visible was dropping my BF down to 10% (as measured by hydro).
Without losing the necessary BF (which varies for everyone), no amount of exercise will enable you to SEE the results of your efforts regardless of what "routine" you use to develop your abs.
BTW, it took me over 18 months to achieve this. So, you will not see results overnight regardless of what you do.
Patience, determination and discipline are key.
How are you meant to get your body fat down when your eating in a surplus in order to bulk? Thanks
Didn't see any prior reference to bulking.
If that's the case, you'll just get fatter as you bulk and you'll never see your abs while you do.
LOTS of very big & strong fat men w/lots of muscle under all that fat. They just want to get big and strong and don't care about the fat.
If you want to look lean/toned w/a visible 6 pack and muscle defn, you'll have to cut and give up some (but probably not all) of the muscle & strength gained while bulking.
After many iterations of bulking and cutting, you "may" be able to get huge and lean at the same time but that's not realistic for most of us.
There's no free lunch.
Ahh that’s great to know thank you for the help and the information!0
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