if u r doing serious abdominal exercising, i HIGHLY recommend this fancy gizmo

[dyna mo]

forget all your fancy moves
forget all your high reps

this bad boy is amazing and isolates my abs in a way no other exercise does (it removes the hip flexors participating).

i am doing 3 sets of only 8-5 reps with this and my abs are responding amazingly well. i am also doing solo janda sit ups with a band, again, 3x8-5. wow.

simple, short and fucking effective!


old school!!

[AsianDivaGirlsWebDude]

ADG

[tonyparra]

where can i find something like that?

[FlexxAeon]

lol i bought that shit like 10 years ago. didn't burn at all

[Angry Jew Cat - Banned for Life]

Originally Posted by tonyparra

where can i find something like that?

I just slide a dumbell bar through a single plate. Tada, ab roller...

[spazlabz]

going down no problem

weights, pullies and some sort of heavy duty mechanical device to help me back up.... 1 rep

[TripleXPrint]

I used the Ab-Roller years ago and it kicked my ass! It really works and the funny part is, it was released before its time. It's a core training exercise and when it was released, core training was nothing more than witchcraft, random articles, and infomercial fodder.

However, there are two things I can guarantee if you use the ab-roller:

1. The Ab-Roller works (extremely well) and
2. You will do many face plants before you figure it out or get strong enough in your core to control the roll.

[bronco67]

Everyone already has a six pack. It's just underneath layers of fat.

isolation exercises are mostly a waste. Just do cardio and the abs will be there.

[mynameisjim]

Those are pretty good.

I started doing some kettlebell ab workouts and they work like crazy. Something to try if you are looking to mix up your ab routines. Your abs respond best to having to stabilize your core, since that's what they were built for. The "crunching" motion isn't really what the muscles were designed to do.

[Si]

Can either help or destroy your back aswell.

Easiest way to lose belly fat is to eat foods and drink drinks that increase metabolism.

[dyna mo]

Originally Posted by bronco67

Everyone already has a six pack. It's just underneath layers of fat.

isolation exercises are mostly a waste. Just do cardio and the abs will be there.

that completely was not the case for me. and i am not alone. if all you do is strip the fat away, then all you have is what's there. exercise the abs and when the fat goes, there will be some nice big abs. just like any other muscle. sure you have a bicep but work it out and you have a fucking BICEP!

[Viewfinder]

Yeah, the high-rep crunches don't build large abs. You need high-resistance, low-reps to build serious muscle on any part of the body.

[fatfoo]

This ab wheel sure looks cool. I have tried using it at a gym. Abs require stomach exercises and a good diet to achieve a body fat percentage of 10% or lower. Perhaps the machine is over rated. It's sure possible to do sit ups to get great lookng abs. Think about people like Bruce Lee working out by doing sit ups. Good luck!

[dyna mo]

Originally Posted by fatfoo

This ab wheel sure looks cool. I have tried using it at a gym. Abs require stomach exercises and a good diet to achieve a body fat percentage of 10% or lower. Perhaps the machine is over rated. It's sure possible to do sit ups to get great lookng abs. Think about people like Bruce Lee working out by doing sit ups. Good luck!

don't forget, abs are core muscles, having strong abs is beneficial for a lot more than just beach muscles!

[LRS]

god damn it looks like its very difficult even for an athletic looking guy

[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

[The Demon]

Originally Posted by dyna mo

forget all your fancy moves
forget all your high reps

this bad boy is amazing and isolates my abs in a way no other exercise does (it removes the hip flexors participating).

i am doing 3 sets of only 8-5 reps with this and my abs are responding amazingly well. i am also doing solo janda sit ups with a band, again, 3x8-5. wow.

simple, short and fucking effective!


old school!!

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.

[harvey]

I forgot: I've heard many times that the best for ripped abs is Swiss ball crunches. Never did them myself, though

[dyna mo]

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

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.

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.

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

i've heard the same,i just don't want a swiss ball around! lolz!1

[NetHorse]

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):

Same here, that is basically my ab routine at the gym and another machine that does weighted leg raises. At home I like to use rack with gravity boots!