Abs and 5x5

Sweet_Pea4

Doing the 5x5 programme. But want a ab workout to follow. That works my abs all over. If anyone could please help?? A few questions
- should I do the ab workout after my weight training days which is mon, wed, fri or on cardio days??
- also with the exercises do you do sets and reps and keep increasing the ab exercises?
- also does anyone have a workout I could follow please that does work abs all over.

Any help would be great thanks

Confuzzled4ever

i just do 3 sets of 10 cable crunches with my 5x5 workout.

Sweet_Pea4

Do they work abs all over?

dixiewhiskey

I work my abs after I lift. I usually do 2 or 3 sets of 12 (reverse crunch, exercise ball crunch, medicine ball sit ups, jack knives, etc) or I do timed supersets (e.g. 1 minute bicycle crunches, 1 minute reverse crunch). Timed planks are also a must in my routine. I love the cable crunches but they never seem to be free whenever I go to the gym :P

Sweet_Pea4

So do you always do different ab exercises when you go? And do you always increase the reps, or if it's timed then increase time? Sorry if questions are dumb. I'm very new to exercise.

steve0820

OP: Are you doing Squats and Deadlifts in your 5x5 program? If So, you won't need much isolation work in regards to your core.

you can add in some isolation work after your workout, or on separate days like:

*Planks and all variations
*L-sits and all variations
*V-holds
*knees to chest
*toes to bar
*russian twist
etc......

I'd stay away from situps\crunches, not very effective in terms of core effectiveness.

Sweet_Pea4

Yeah squats and deadlifts oh ok thanks. Should I do sets and reps of these exercises too?

steve0820

Yeah squats and deadlifts oh ok thanks. Should I do sets and reps of these exercises too?

Yes you can. The isometric exercises are done usually for time. So for example, planks can be 30 sec hold \ 30 sec rest x5. L-sits are more difficult, depending on skill level, 5 secs at a time. Other exercises can be your typical 3x10.

Another option is doing theses with the Tabata format.

So you can pick one or multiple exercises, and do the 20w\10r x 8. (4 minute workout)

So for example:

Planks - 20 secs hold , followed by 10 sec rest. done 8 times.

or

Planks and v-holds alternate each set. (20 sec plank\10 sec rest\20 vhold\10 sec rest) X 4

Many different variations and exercises you can incorporate into this routine, but, you get the idea.

Sweet_Pea4

Aw ok I'll look the tabata format up. I haven't heard of that. It's just know the right exercises to work all of your abs.

I also bought a jump rope yest to get some cardio in too.