Quote:
Originally Posted by harvey
I never tried it, should give it a go. I don't have ripped abs because I've a little fat and too lazy to go on a diet (I should lose around 10 lbs) but I've very strong abs. I mostly do the following exercises (I don't know the name in English, so showing pics):
I usually do 4x20 5 days a week (only one exercise) and twice a week I add 4x15/20 of a waist exercise for which I couldn't find a pic, but it works wonder (I lose 1 lb every day I do it!): just grab a pulley and add enough weight to allow you some fast motion yet you feel the weight. Stand with your right side facing the pulley. Grab the pulley with both hands in a way where your right arm will be high and totally extended and your left arm will be flexed. With a quick movement, turn your waist to the left and a little down, so your hands will be close to your left knee. Keep the position for 1/2 secs. Go back to initial position as slow and controlled as you can.
Do as much as you can/want and then repeat for the other side (so a complete series would be 8x15/20: 4 for left side, 4 for right side). Weight is not as important as the proper speed and repetitions. I always do this exercise at the end of training since you'll end very tired, depending on how tired I am I use 20 to 30 kilos. Most people with at least 2-3 months of gym could do this with 40, 50 or 60 kilos, but remember, it's not the weight, it's the repetition and the speed. Sometimes I use 40-45 kilos and end feeling kinda dizzy
Another thing: I don't know why, but if I'm on a creatine cycle I can do a lot less ab exercises and sometimes I feel sick, nobody could explain me why. Same with rippers, so I'm getting used to 100% clean exercising and only some whey protein in winter |
right on! that 1st pic, cable pulldowns, i'd do those if i had access to a cable machine, i like em
Quote:
Originally Posted by The Demon
This is one of the most effective ab workouts there is but not the most. I suggest doing pullups with your legs at a 90 degree angle. Your abs will hurt for a month.
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i hear ya, i've mentioned somewhere that my abs get sore from pull ups with just my knees pulled up slightly. i also have the arm straps and just came off a cycle doing knee raises, they work rly well 4 me.
Quote:
Originally Posted by harvey
I forgot: I've heard many times that the best for ripped abs is Swiss ball crunches. Never did them myself, though
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i've heard the same,i just don't want a swiss ball around! lolz!1