Abs! A little info

[amazing]

I've been reading about u all doing weighted ab work, this can give you that buldging ab look. However it is neccessary to do some weighted ab work on one day on/off approach.
You can not work abs daily, unless your working Tranversus Abdominus, it is one of the lower ab muscle groups and wraps from your belly button around to your back L-1/L-4.
Opposing muscle groups strengthen opposing muscles! As I'm sure you all know. I've watched the u-tube Vedral flick and it's okay, wouldnt do much for me as I'm past this (strength wise)
Great ab routine:
Work in order, upper, mid, obliques, lower.
Crunches, lying on a mat, knees bent, ft hip width, ball or med ball btween knees, squeezing entire time, 25 upper body crunches, perfect form ( you must exhale on the lift!) Anytime your kness or head is coming to the center of the core, YOU MUST EXHALE to activate the Transversus, PULL IN & DOWN, this make a flat pulled in ab section.
25 crunches, sqeezing a ball btween knees
Lie flat, extend both legs out, flex both feet, Hands behind the head, elbows slightly in perifrial vision, (this gives you more lift, activating deeper core muscles) Stack 1 heal (right ft) ,over the other toe, inhale to prep, exhale to lift both shoulders of the mat evenly, reach right hand, palm down over the right thigh. think IN & DOWN w/ the obliques on right side. this is a small move w/big results. Exhale every time you reach, once your up stay up and reach pulling in & down, 25 w/ a 10-20 sec hold @ the top, EXHALE ALL OF YOUR AIR, HARD, hand back to the head, lower repeat other side.
Lowers, put a med ball btween your knees, hands should be fisted and under your sacrum ,sitz bones (that is the lowest part of your tail bone) this helps keep the waist band on the floor, an absolute must! If your back is good, hands @ your sides, harder yet, elbows on the floor with arms bent hands to the ceiling ( way hard) bring your knees to your chest but, you MUST EXHALE & SQUEEZE the area btween your belly buttlon and your pubis symphasis (Pubic bone) raise your kness to your chest, ft the width of the ball apart, & extend through the arch of your ft/POINT. the distance btween your ft and ass should not change as you move, the farther away your tap your toes from your ass, the harder this move is, exhale as deeply as possible knees to chest, inhale to tap toes to the floor ( do not inahle into your abs, that is what your lungs and diaphram are for! 25, repeat the entire list 3-4 times. YOU CAN WORK THE TRANSVERSUS ABDOMINUS DAILY, YOU JUST HAVE TO DO IT CORRECTLY! Breathing correctly is crucial, do not hold your breath or breath into your belly>
Praying abs, hands in a prayer position, legs straight up in the air, SQEEZE your inner thighs together the entire time! once your up stay up reaching for your ft,pulsing slowly to reach for the ankles ( touch them w/hands) 25 times, head down, arms @ your sides, rock (or if you can) roll your tail bone in & up off the mat 25, don't pause & Rock shoulders & hips, up off the ground twords center & reaching up! & together another 25 reps.
Lower your upper body to the mat, fists under tail bone (DO NOT LET YOUR WAIST BAND LEAVE THE MAT EVER! hold your legs @ 45 degress for no less than 30 secs. then do slow methodical flutter kicks mid air, hold another 30 secs, try to increase to hold for 1 min. I have more, but you'll have a hard enough time w/ this routine, even you BIG GUY'S, I've made grown men cry w/this routine. if done correctly, ripped flat ab's r your reward! you can do this daily, let me know how it goes.
When doing hanging knee lifts, you do need to use weight, warm-up first !
amazing

[powerman]

Dont matter how much ab work you do,if your diets not on youll NEVER have visible abs. Some day ill have my diet in order...lol

[Action]

Good info. I'd like to try some of these.

[breakthrough]

I haven't done an ab exercise in years....probably a solid 3 or 4 lol. I was still able to achieve a relatively defined midsection just over a year ago by eating clean. I personally don't like the look of bulging abs. I prefer a flat, cut stomach with everything around it bulging.

[trogdor]

Originally Posted by breakthrough

I haven't done an ab exercise in years....probably a solid 3 or 4 lol. I was still able to achieve a relatively defined midsection just over a year ago by eating clean. I personally don't like the look of bulging abs. I prefer a flat, cut stomach with everything around it bulging.

bump. exactly the same.

[RiverGirl]

Bump breakthrough and trog.

[breakthrough]

Abs suck to do anyway. I see stars when I do crunches and the exercises are so boring...I'd rather superset squats with deadlifts until I vomited than do abs. It's a good thing a have plenty of natural core strength I guess.