Ab Workout Suggestions

shoelover78

Hi
I am needing some suggestions on combinations of exercises/ workout DVD that is awesome for abs. Suggestions?

AvaWawa2008

P90X Ab ripper X.

knra_grl

anything that works the "core"? Yoga, Pilates, strength training? Going to watch this thread as I need more info also.

SunofaBeach14

squats, deadlifts, hanging pikes, and an ab roller

shoelover78

What are hanging pikes?

karl39x

Toe touches, reverse crunches, plank, and leg raises.

SunofaBeach14

What are hanging pikes?

Hang from a bar like you are going to do a pull up but pull your legs straight up, bending at the waist, until your feet touch the bar. Repeat. They will work your core like nothing else.

shoelover78

What are hanging pikes?

Hang from a bar like you are going to do a pull up but pull your legs straight up, bending at the waist, until your feet touch the bar. Repeat. They will work your core like nothing else.

Awesome! Thanks! Sounds like they would work great!

ndj1979

what is your current body fat% ?

Curious, because if it is still high you might want to concentrate on reducing body fat% before you start doing a lot of ab/core stuff...

I only do about one ab workout per week of about 30 to 40 minutes...

abadvat

squats, deadlifts, hanging pikes, and an ab roller

^^ THAT ^^
... and whilst you there crunches, side crunches and dragon crunches!

shoelover78

what is your current body fat% ?

Curious, because if it is still high you might want to concentrate on reducing body fat% before you start doing a lot of ab/core stuff...

I only do about one ab workout per week of about 30 to 40 minutes...

Still quite high but has dropped.... 29%

ndj1979

what is your current body fat% ?

Curious, because if it is still high you might want to concentrate on reducing body fat% before you start doing a lot of ab/core stuff...

I only do about one ab workout per week of about 30 to 40 minutes...

Still quite high but has dropped.... 29%

What is your current work out regimen like?

Capt_Apollo

what are your goals?

if it's to have a sexy six pack or even reduce your overall abdominal area, than no amount of dvds will help you. it's all about the calorie deficit.

direct ab work can and will strength the ab muscles, but it will also make them bigger. if they are bigger, and still surrounded by some fat, then the whole area will look bigger.

i have a few female friends that have started strength training programs, and eating at a calorie deficit and doing very minimal direct ab exercise, and have greatly reduced their mid-section area.

and by very minimal direct ab work, i mean that at the end of a lifting session, they might crank out a few sets of swiss ball crunches or hyper extensions, or toes to bar (hanging pikes).

shoelover78

what is your current body fat% ?

Curious, because if it is still high you might want to concentrate on reducing body fat% before you start doing a lot of ab/core stuff...

I only do about one ab workout per week of about 30 to 40 minutes...

Still quite high but has dropped.... 29%

What is your current work out regimen like?

I do cardio 5-6 times a week 30-60min depending on my work schedule. Turbo Fire DVD's. Worked well but I'm stalled now

ndj1979

what is your current body fat% ?

Curious, because if it is still high you might want to concentrate on reducing body fat% before you start doing a lot of ab/core stuff...

I only do about one ab workout per week of about 30 to 40 minutes...

Still quite high but has dropped.... 29%

What is your current work out regimen like?

I do cardio 5-6 times a week 30-60min depending on my work schedule. Turbo Fire DVD's. Worked well but I'm stalled now

do you have access to a gym?

I would recommend picking up a copy of starting strength and new rules of lifting for woman. Once you have read them, develop a work out program around compound movements - squats, deadlifts, rows, overhead press, pull up/chin ups, bench press and learn the proper form for these moves. Once you have the form down (you can you tube them or get a persona trainer to help you) incorporate them into a three day a week work out and then do cardio on your off days with about ne day of rest. Once you drop body fat down to sub 25% you could back off cardio to say two session a week and maybe move to more of an upper/lower type split where you lift four days week...

I would also set macros at 40p/30c/30f...

mustgetmuscles1

I do two circuits of Russian twists, windshield wiper and planks. The first two I do because I like the twisting motion for the mobility and stretching it gives me and makes the planks a little harder. I do it twice per week.

How to make planks harder once you can do them for more than 30 seconds.
http://nicktumminello.com/2014/01/the-321-abdominal-plank-and-other-cool-stuff/

There are really so many out there but doing a bunch of different "ab" exercises is not going to give you different or better results than just doing one or two different ones that challenge you. They will also not spot reduce the belly fat or give you a six pack. That will be from diet. (you may already know this just throwing it out there)

Dragon flags, hanging leg raises, cable crunches are a couple other good ones.

I would recommend heavy strength training as the best core workout but not sure if thats what you are doing. If you are doing body weight work for you strength training then some of these might be beneficial to include.

shoelover78

what is your current body fat% ?

Curious, because if it is still high you might want to concentrate on reducing body fat% before you start doing a lot of ab/core stuff...

I only do about one ab workout per week of about 30 to 40 minutes...

Still quite high but has dropped.... 29%

What is your current work out regimen like?

I do cardio 5-6 times a week 30-60min depending on my work schedule. Turbo Fire DVD's. Worked well but I'm stalled now

do you have access to a gym?

I would recommend picking up a copy of starting strength and new rules of lifting for woman. Once you have read them, develop a work out program around compound movements - squats, deadlifts, rows, overhead press, pull up/chin ups, bench press and learn the proper form for these moves. Once you have the form down (you can you tube them or get a persona trainer to help you) incorporate them into a three day a week work out and then do cardio on your off days with about ne day of rest. Once you drop body fat down to sub 25% you could back off cardio to say two session a week and maybe move to more of an upper/lower type split where you lift four days week...

I would also set macros at 40p/30c/30f...

Thanks! Lots of gyms around. I build muscle fast so I'm sure they will help