I want abs! Exercises?

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Replies

  • sing809
    sing809 Posts: 54 Member
    Lol, glad everyone got the bodyfat percentage worked out. I'm about 19 % too, and have some definition, but not what I would like. I am pretty sure for me it it is more about losing another percent or 2 bodyfat. At your size, I think you need to add muscle. I found a fantastic workout on bodybuilding.com that was the only thing that's been able to make my abs sore in a while. 3 sets of 8 different exercises. By the way, all of the workouts are great, not just the abs.

    Crunch:3 sets of 15-20 reps

    Cocoon: 3 sets of 15-20 reps

    Butterfly crunch: 3 sets of
    15-20 reps

    Bicycle: 3 sets of 15-20 each
    side reps

    Bottoms-up: 3 sets of 15-20
    reps

    Scissor kick: 3 sets of 15-20
    each side reps

    Plank: 3 sets of 60-90 second
    hold

    V-up: 3 sets of 15-20 reps

    http://www.bodybuilding.com/fun/bikini-body-workout-4-weeks-to-your-best-body.html
  • Pretty_Jewelz
    Pretty_Jewelz Posts: 29 Member
    sing809 wrote: »
    Lol, glad everyone got the bodyfat percentage worked out. I'm about 19 % too, and have some definition, but not what I would like. I am pretty sure for me it it is more about losing another percent or 2 bodyfat. At your size, I think you need to add muscle. I found a fantastic workout on bodybuilding.com that was the only thing that's been able to make my abs sore in a while. 3 sets of 8 different exercises. By the way, all of the workouts are great, not just the abs.

    Crunch:3 sets of 15-20 reps

    Cocoon: 3 sets of 15-20 reps

    Butterfly crunch: 3 sets of
    15-20 reps

    Bicycle: 3 sets of 15-20 each
    side reps

    Bottoms-up: 3 sets of 15-20
    reps

    Scissor kick: 3 sets of 15-20
    each side reps

    Plank: 3 sets of 60-90 second
    hold

    V-up: 3 sets of 15-20 reps

    http://www.bodybuilding.com/fun/bikini-body-workout-4-weeks-to-your-best-body.html

    Thank you! I'll definitely try those
  • cgvet37
    cgvet37 Posts: 1,189 Member
    edited April 2016
    Assisted one arm pushups are a good core worker.
    Here is a You Tube video. As he's doing it, but raise the non elevated arm up. Make sure your elevated arm is straight, and that your weight is over it. It's basically a one arm assisted pushup with a non weighted row. My trainer has me do them, and they really work your core. As well as building upper body strength. You can use a medicine ball, or a piece of foam roughly 4" in height.
    https://www.youtube.com/watch?v=vQG7lrF4M0s
  • JenniferSchaffer1
    JenniferSchaffer1 Posts: 69 Member
    How can I tighten up my abs without doing crunches or setups? I am unable to do either one because of my lower back :(
  • JoshuaMcAllister
    JoshuaMcAllister Posts: 500 Member
    ASKyle wrote: »
    ConnorMacFarlane21 wrote: »
    ASKyle wrote: »
    ConnorMacFarlane21 wrote: »
    12-15% is where you'll have the subtle ab contours. Below that is where you really start to see definition.

    That is for males. OP is female. 10% for a female is bodybuilding competition range.

    I didn't suggest 10%. Was giving context. Around 15% would be good for your avg. person.

    No it wouldn't. No average woman is 15% BF.

    The average man isn't even 15% BF, no idea where he is getting his stats from.
  • fernadele313
    fernadele313 Posts: 51 Member
    By "better" abs do mean a six pack or the vertical outlines a lot of fit women have?
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited April 2016
    JenniferSchaffer1 wrote: »
    How can I tighten up my abs without doing crunches or setups? I am unable to do either one because of my lower back :(

    Reducing body fat is far more important for abs than crunches or situps anyway, but as someone who had lower back issues for decades I'm curious as to what is the problem with your lower back?
  • wilsoncl6
    wilsoncl6 Posts: 1,280 Member
    ASKyle wrote: »
    ConnorMacFarlane21 wrote: »
    ASKyle wrote: »
    ConnorMacFarlane21 wrote: »
    12-15% is where you'll have the subtle ab contours. Below that is where you really start to see definition.

    That is for males. OP is female. 10% for a female is bodybuilding competition range.

    I didn't suggest 10%. Was giving context. Around 15% would be good for your avg. person.

    No it wouldn't. No average woman is 15% BF.

    This. Typically, you'll have to increase the volume of your abdominal muscles for them to pop once your body fat gets really low. Do heavy lifts on your ab routine instead of high repetition. Your abs are like any other muscle. Do cable crunches, hanging leg lifts for the lower abs, plenty of videos on bodybuilding.com and youtube for ab routines with heavy weights. Cutting off bodyfat is going to make a world of difference. The leaner you are, the more your abs will pop.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited April 2016
    ConnorMacFarlane21 wrote: »
    ASKyle wrote: »
    ConnorMacFarlane21 wrote: »
    12-15% is where you'll have the subtle ab contours. Below that is where you really start to see definition.

    That is for males. OP is female. 10% for a female is bodybuilding competition range.

    I didn't suggest 10%. Was giving context. Around 15% would be good for your avg. person.

    Ideal-Body-Fat-Percentage-Chart1.jpg

    See also http://www.acefitness.org/acefit/healthy-living-article/60/112/what-are-the-guidelines-for-percentage-of-body-fat
  • wilsoncl6
    wilsoncl6 Posts: 1,280 Member
    JenniferSchaffer1 wrote: »
    How can I tighten up my abs without doing crunches or setups? I am unable to do either one because of my lower back :(

    You work your abs all of the time, they are stabilizer muscles. Try cable crunches, it focuses specifically on your abs and you're not laying on your back. Cable twists, hanging leg lifts or suspended crunches. Is the pain caused by laying on your back?
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