ab workout

[marcerrin]

I need to ad something to my ab workout that will intensify my lower stomache. If there is a certain machine or exercise that anyone knows about I would greatly appreciate it. Thanks.

[jpfitness]

These get me really well:

[jpfitness]

I found this article, which may prove helpful:
http://www.t-mag.com/nation_articles/267ab2.html

[marcerrin]

WOW! That is a great article! Just did my first super set. Havent felt that good about a set in a long time. Ill be adding that workout to my regular schedule. Thanks.

[jpfitness]

No problem!

Here are three other workouts. I use these on my own clients.


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HEAVY AB ROUTINE
hanging knee ups or bench knee ups 2 x 10-25
roman chair crunches 2 x 10-25
crunches, reaches, or cable crunches 1-2 x 10-30

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HIGH REP AB ROUTINE
lying toe touches 1-2 x 20-50
lying knee ups 1-2 x 20-50
lying knee up crunches 1-2 x 20-50
reaches 1-2 x 20-50
right side crunches 1-2 x 15-30
left side crunches 1-2 x 15-30

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HIGH REP AB ROUTINE
leg lifts 1-2 x 20-50
scissors 1-2 x 20-50
lying knee ups 1-2 x 20-50
knee up crunches 1-2 x 20-50
reaches (with pelvis tilted) 1-2 x 20-50
right side crunch 1-2 x 15-30
left side crunch 1-2 x 15-30
reaches 1-2 x 15-30

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[marcerrin]

All sound great! One I didnt see you mention is what I call a "twist crunch". Its a little advanced but my personal favorite.
Sit with your legs extended in front of you. Lift your legs about 6" from the ground, keeping them straight and together. So your balancing on your butt. Hold this position and swing your legs and arms in opposite directions parallel to the ground "twisting" your abs. Im sure there is a technical name for this, but until I know it, I will affectionately refer to it as a "twist crunch"
Do you know these? If so, what are they called?

[Mogwai]

Awesome ab exercises guys!!! I like! I'm always looking for ways to change up my ab routine...hanging leg raises work great for me...I alternate using them with declined reverse crunches in pre-exhaust or post-exhaust supersets, or I do pyramids, in which case I add resistance by holding a db between my feet...I have found that using weights for my abdominal exercises has really helped me get that "finishing touch"...Try it! (**try using the db between the feet for the declined reverse crunches too...)

Btw, I went to school with Christian Thibaudeau (we're from the same small town ...), he's great!!