Ab Exercises
Jcorn7
Posts: 25 Member
Hello, I was wondering what ab exercises to do to get abs quickly. I know about core workouts such as planks, situps, crunches, leg lifts/raises, etc. What is an ab workout routine I can do daily to get abs faster? I'd like to feel them sore after doing the workout. Thanks.
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Without more information about you to go on ...
Your best bet will likely be to lose down to a super low body fat so the abs you do have will show better.2 -
In order to "have abs" meaning having visible abs such as a six pack, you need to have very low body fat percentage. Without that, all the ab exercises in the world won't reveal your abs.
If you do have that low a body fat (10-15‰for men), then the exercises you described will work well. They will also work to build core strength regardless of your body fat percentage, which helps with athleticism and functional strength.
There is no benefit to feeling sore after a workout. It doesn't mean that your workout was better than ones that you feel less sore from.5 -
I've lost 54 pounds since I've started my weight loss journey in mid-December. I know belly/hip fat is generally the last to go, but I feel like I keep losing weight and the mid-section weight stays the same. I'm trying to get rid of hip fat and belly fat.0
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Unfortunately that is genetics, you lose where you lose. Keep at the deficit, lift weights making sure your core and abs are stimulated, and get adequate protein.3
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Having abs is a matter of having a low enough body fat percentage to see them. If you've got a relatively low bf% and still cant see them then then you may just not have them, but there are no quick fixes for that. Muscle growth is a slow process. As mentioned, being sore isn't an indicator of an effective workout. Now this is a matter of personal experience, but I saw the most amount of strength increase and muscle growth in my core as a result of compound exercises like deadlifts and squats. On the rare occasion that I specifically target my core I use an ab roller and do leg lifts and raises most often.0
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Hello, I was wondering what ab exercises to do to get abs quickly. I know about core workouts such as planks, situps, crunches, leg lifts/raises, etc. What is an ab workout routine I can do daily to get abs faster? I'd like to feel them sore after doing the workout. Thanks.
None of those exercises will give you abs. We all have a 6 pack, just covered in fat, what you need to do is lose enough fat to reveal them. And you can't target fat loss, so doing ab work will not burn stomach fat.
the exercise you mentioned will strengthen your core, but that doesn't give you abs.0 -
I guess the question really is what is your ultimate goal?
As everyone else has pointed out, you need to have low body fat. Otherwise your carefully worked on abs will be covered up.
6-packs are obtainable, but it is much easier for some individuals to do than others based on genetics and the type of exercise done. Also males have easier time than females.
There's also those going for the smoother, leaner look...think dancers.
What you want will determine what sort of exercises and work outs you want to do.
Finally, a word of warning: ab work must always be done with a bigger view towards core strength. Over-focus on the abs, and not also on lower back and other core muscles is a great way to BACK PAIN.
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How does one figure out their body fat percentage withiut going to a special facility to get it measured?0
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I've lost 54 pounds since I've started my weight loss journey in mid-December. I know belly/hip fat is generally the last to go, but I feel like I keep losing weight and the mid-section weight stays the same. I'm trying to get rid of hip fat and belly fat.
Ab exercises will not spot reduce fat in your midsection. For visible abs, you need to be very, very lean...typically 10% or less. All the ab exercises in the world will not provide for visible abs if you aren't very, very lean.1 -
Hello, I was wondering what ab exercises to do to get abs quickly. I know about core workouts such as planks, situps, crunches, leg lifts/raises, etc. What is an ab workout routine I can do daily to get abs faster? I'd like to feel them sore after doing the workout. Thanks.
Be consistent with your training and nutrition. There are no "get abs quick exercises" so really what you need to do is manage your expectations...0 -
By quick, I don't mean overnight. I mean I am looking for a routine that won't take a year or multiple years.0
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By quick, I don't mean overnight. I mean I am looking for a routine that won't take a year or multiple years.
Adequate protein and a structured lifting program (to maintain lean muscle mass) along with a caloric deficit to lose at a reasonable rate, will get you definition at some point. your current fat mass, and genetics (where you lose fat) will dictate how long it will take to see your abs.0 -
How does one figure out their body fat percentage withiut going to a special facility to get it measured?
You can use visual reprecentations on line, or calapers. none of those will be exact, but can give you a rough idea. That said, knowing your body fat % wont do anything for you to see abs, the mirrior will tell you if you need to lose more weight or not.1 -
Planks are a good place to start. But you need to lose body fat to see abs. Sorry.0
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"Abs are made in the kitchen." - every trainer or body builder I know (and that's at least 6)
Lean protein in the diet is as important as the exercise you do. Don't just concentrate on the abs, because as someone said, that could lead to low back pain. (trust me, you don't want LBP)
I have a scale that measures body fat. It's not as accurate as a professional measurement, but it's available for weekly use and I can see myself going the right direction.
Good luck!0 -
I love that article and send it to people all the time too. It's a great progression to get people to hollow body holds. However, it doesn't cover the reverse side. To @melissafeagins point, don't forget to work your lower back as well. Do superman holds along with hollow body's.1 -
mom23mangos wrote: »
I love that article and send it to people all the time too. It's a great progression to get people to hollow body holds. However, it doesn't cover the reverse side. To @melissafeagins point, don't forget to work your lower back as well. Do superman holds along with hollow body's.
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Hello, I was wondering what ab exercises to do to get abs quickly. I know about core workouts such as planks, situps, crunches, leg lifts/raises, etc. What is an ab workout routine I can do daily to get abs faster? I'd like to feel them sore after doing the workout. Thanks.
Table pushaways and fork putdowns will get you abs fastest.1 -
I liked Jeff Nippard's summary of the studies on the most effective ab exercises (although a fair number are based on emg data).
https://www.youtube.com/watch?v=_xdOuqokcm4 0 -
Here's one that might work. Join a martial arts school, one with lots of kicks and active sparring and partner drills. I would recommend Muay Thai or kickboxing, it's trending these days, lots of gyms opening so you should be able to find one, but there are many options.
So here's why martial arts might be just what you need:
Getting your legs off the ground and throwing hundreds of kicks/week will do wonders for your core, so there's your muscle build-up, all the way around your core, without a single plank.
And a class of Muay Thai/kickboxing/western boxing/MMA can roast a thousand calories, so there's your fat loss. MT and boxing bring a traditional training method that's based on round after round after round of drills and bag work. You will work your tail off. Nothing works better than a sadistic coach. Add some fork control and you'll be there in short order.
Join that gym, and six months from now you'll replace that bogus default avitar with a shot of your six-pack. Being a lot tougher is just a bonus.
Other disciplines will do it as well, like boxing (no kicks but relentless conditioning), Taekwondo I hear is very kick-centric. There appears to be a marked difference between gyms that teach combat sports of today (including MMA gyms) vs martial arts of the McDojo variety. You can watch a class at any of them and you decide if everyone walks out completely gassed, or all pretty in their gi.
Good luck!
And for fun and motivation, no offense to the offendable:
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