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| Ok, does anyone know a good ab exercise
Posted: 2/6/2006 5:24:31 PM | and it goes like this:
beer to mouth, beer to mouth!
You're Building Molson muscle! (Molson products suck, but there you have it)
On your topic: There are tons of exercises that you can do in the water using resistant weights(made for water) and they're not crunches.... but you can feel the burn after a while!(ask a fitness instructor at your local pool). There are also some you can do with a heavy medicine ball/physio ball: sit on the floor, legs bent in front of you(knees together),lean back to create a 90 degree angle(thigh to back ratio) and rotate side to side touching the ball to the ground on each side and then pause for a second in the middle(at your knees).Your head must move in the direction of your arms and your arms should remain fairly straight(it works your arms too)! The more you lean back, the harder it is on your abs! You won't be doing annoying crunches, but you'll be crying in pain because those suckers work! It's all about baby steps! let me know if it works for you!
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| Ok, does anyone know a good ab exercise
Posted: 2/7/2006 6:59:16 AM | Do some "core" exercises. They work your core, lower back and your abs all in one. Like they always say, you can work your upper and lower body but if you leave the middle "mush" that's always gonna be a weak point.
here are some good ones that are explained well for the average person. If you are used to being fit every day there are more difficult ones. These are more for beginners to intermediate.
Basic:
http://www.mayoclinic.com/health/core-strength/SM00047&slide=1
for more harder ones:
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486
There are alot more of these types of exercises to do, so you just have to get creative and find out what works best for you. If you feel one of any type of exercise is uncomfortable when doing them, then do not do them until you become stronger in that particular area.
But like I said, so many people work their upper bodies, lower bodies, and don't care about working the middle which is what stabilizes you and is your "foundation". There are more exercises to do then just the ones that target your abs. Your hip flexors, glutes, and all around your abs have to also be worked out for it to be a complete benefit overall.
Remember, there are a ton of exercises to do, just find the ones you feel comfortable doing that doesn't put alot of strain on you "until your body gets accustomed" to them. Then once in awhile add a harder one into your routine. It's a progression as your body gets stronger and stronger
Sit ups I do not believe in, crunches are better, but like any exercise, you MUST pay attention to your form. Too many people just assume that by going through the motions they are getting maximum benefits. Go slow, and DO NOT BOUNCE!
I think "Pilates" is excellent for core, and ab workouts to be honest. No m atter how fit you think you are, Pilates will kick ur butt good. It's not difficult, but your body isn't used to a pilates type workout because it targets muscles you never knew you had, and you WILL see results. I'd recommend that for sure.
Hope this helps
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| Ok, does anyone know a good ab exercise
Posted: 2/7/2006 8:24:27 AM | ^^^^ yes... sorry can't help it! Those "big balls" do look like a lot of fun.
I wish I had something worthwhile to add to this thread, I do sincerely apologize, but princessnaughty has derailed my train of thought. | |
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| Ok, does anyone know a good ab exercise
Posted: 2/7/2006 11:57:33 AM | I tend to change my ab routine every 6to 8weeks, but my core exercises would be the gym ball, the physio ball, and a form of weighted ab exercise but just for the ridrfan who is tired of crunches, I want to mention an exercise which works wonders: Vacuums
Basically, abs consist of the rectus abdominus, internal and external obliques, and transverse abdominus.
The one we are interested in is the transvers abdominus: This one is real useful, (along with your other abs) for holding your stomach in and make it look flat. It basically keeps yr insides in!
Vacuums will get rid of the lower belly pouch in no time! People with pot bellies will need more work! lol
The whole idea is about exhaling all the air out of your lungs completely, you then expand your chest, and bring your stomach in as much as possible, then hold for a few seconds. Visualise trying to touch your navel to yr backbone.
i suggest you look into google, and look at some diagrams if you need them. or Email me 
this exercise can be done seated in traffic, seated at home, kneeling (akin to a yoga position) or lying on the floor..
Enjoy! see your waist size drop!!!! | |
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| Ok, does anyone know a good ab exercise
Posted: 2/7/2006 2:41:25 PM | | You said to email you if I needed some more info, but Im not in the area of your email criteria. I dont know if Im doing this right. am I supposed to not breath in after I push the air out. This is making me light headed when I do it, (vacuum) is it supposed to? | |
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| Ok, does anyone know a good ab exercise
Posted: 2/8/2006 7:56:52 AM | i rarely if ever do direct abdominal work however i do keep my stomach muscles tight most of the time (this became habbit after my martial arts instructor would give sucker punches to the mid section when he knew you weren't paying attention) and always when i'm in the gym doing all of my other exercises, this has resulted in a hard mid section with no direct ab work, don't ask me if i have a 6 pak because i don't, if i lost 10 pounds of fat i'd have one for sure but you can bet your money that my abs are hard as rock, consistency is what will give you results,proper diet and exercise will show the results.
keeping a constant tight mid section can also help prevent injuries such as when you slip and fall, also helps with posture, just make sure you also work your lower back for proper muscle balance. | |
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| Ok, does anyone know a good ab exercise
Posted: 2/8/2006 2:03:04 PM | not suck it in, keep it "tense" lol it's like a modified crunch, just all the time. After you get accustomed to doing it, you will train your abs to where you're doing it without even thinking about it.
It's like flexing your muscles, it's actually a modified workout flexing, it stretches and tenses your muscles...lol people don't realize that lol.....when you see a bodybuilding contest, that is why alot of them come off the stage after a pose down breathing heavy.... | |
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| Ok, does anyone know a good ab exercise
Posted: 2/8/2006 2:12:45 PM | dont know if Im doing this right. am I supposed to not breath in after I push the air out. This is making me light headed when I do it, (vacuum) is it supposed to?
yes you are doing it right. basically you push the air out.. hold that pose for a few seconds, then breath in.. then push air out completely.. hold that pose for a few seconds.. start all over
I guarantee that if you do this exercise regularly, you will see effects (flatter looking belly) in a matter of weeks ...
dont forget the visualisation i mentioned in my post above | |
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| Ok, does anyone know a good ab exercise
Posted: 2/8/2006 7:52:39 PM | Hanging leg raises are killer when done with proper form. Hang from a pull-up bar or similar and raise legs in front of you slowly while exhaling (although,personally have found inhaling to be just as effective) keeping legs perfectly straight puts much emphasis on the abs.Proper diet is also important.
This is how I achieved my sixpack... | |
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Hokage
| | Joined: 11/6/2004
Msg: 15 | |
| Ok, does anyone know a good ab exercise
Posted: 2/9/2006 7:35:32 AM | The "Plank" is a good one.. its a core exercise so does enhance everything, but I noticed it help out with abs quite a bit.
In push-up position come down to your elbos and lock out your body to be as stiff as a board. Distribute your weight equally between your elbos and your toes. Keep your back straight.. don't lift up your bum, and don't sink your stomache. Be aware of what you body is doing in this position. Aim for 2 mins and gradually increase. | |
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| does anyone know a good ab exercise
Posted: 6/19/2006 11:46:51 PM | Try the ab pavelizer II. http://www.dragondoor.com/p12.html
I used it and it was great for building abs. Its similar to doing Janda situps with a partner, but this device eliminates the need for a partner so you can do it on your own.
The only reason I don't use it anymore is it agitates an injury I got from doing dumbbell pullovers(I didn't keep my abs tight while doing the exercise which is how I got the injury), the only ab work I can do now without pain is crunches and leg raises until I can see about getting an operation for a very small tear in the abdominal wall near the belly button. | |
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| does anyone know a good ab exercise
Posted: 6/20/2006 9:15:52 AM | I wouldn't buy the Ab Pavelizer because Pavel over-prices his stuff, IMO, what you need to do are define your abs goals. Do you want strong abs, or good-looking abs with a moderate amount of strength? You can be built like a bodybuilder with a ripped 6-pack set of abs that are only moderately strong, as it only takes moderate ab work and watching your diet, along with good exercise, to burn off the fat to draw the skin close enough to the abdominal muscles to show them off.
Some people only need diet really, and technically don't need to work their abs.
If you want a ripped core that is also very strong, you need to watch your diet, exercise (resistance-training and cardio) and perform real core strengthening workouts. Core strength consists of having very strong abdominal muscles AND very strong lower back muscles. Don't make the mistake of working to get very strong abs while having a weak lower back, that can cause injury in times.
One of the best abs devices is an ab wheel, which can run you around $5 for a good one. You can also build your own one-handed versions. To work the abs hard, learn to do 30 wheel rollouts from the knees, then start working towards the standing wheel rollout (you roll out flat from a standing position and back, very difficult). This is a full-body exercise sicne it stesses the lower-back and the upper-back as well.
Some of you might recommend hanging leg raises w/ straight legs, but you will notice that the mechanical movement of perofrming the standing wheel rollout and the hanging leg raise with straight legs is almost identical.
For the truly hardcore, learn the one-arm standing wheel roll-out after that. When you have a one-arm standing wheel rollout, your abs will possess a level of strength most people only dream about.
Another abs exercise is the dragon flag, or flag.
Still, some other hardcore progressions to work are the Manna progressions. These are the L-sit, where you lift your legs off the floor and form an L-position (you lift your whole body off the floor with the hands). Then you move up to the V-sit, in which your legs are pointed higher up and form a V-shape with your body. The Manna is when you pull your legs flat up against your upper body while your upper-body is parallel with the ground (legs must be straight).
For the lower-back, perform deadlifts.
If you are an athlete, core strength is very important. Every movement you make starts with the core. It supports your upper body and whenever you go to take a step, it is what flexes first before your leg muscles can flex.
Do not worry about the "burn" while doing these exercises, all the "burn" is is lactid acid build-up, which does nothing for your muscles. | |
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| does anyone know a good ab exercise
Posted: 6/20/2006 11:35:23 AM | The ab wheel is definitely a great exercise. I made one a few years ago, did 10 or 20 rollouts the first day and didn't think much of it but then the next day my abs and gluts were quite sore. I worked up to doing 100 rollouts with knees on a pad. After getting up to 30 of them daily then I was surprised to be able to do 1 of them standing, and worked up to consistently doing 30 rollouts from a standing position. They are easier on your knees from a standing position.
Be very careful though, if you are using a single wheel and it slips then that could cause serious injury to your hands, elbows, shoulders, or knees. Also, be sure the floor you are using is not slippery.
Deadlifts are great for the legs, gluts, and back. To build the most strength, just do singles, and take a few minutes between sets. It is very important to use the correct form doing dead lifts. | |
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| does anyone know a good ab exercise
Posted: 6/20/2006 6:07:03 PM | | Good 'ol crunches work best for me. However, any type of crunch excercise you opt for should work. It's all about staying in movement and working those muscles. Good Luck! | |
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| Ok, does anyone know a good ab exercise
Posted: 6/22/2006 12:41:09 PM | I try to work on doing about 30 crunches on one of those big rubber balls lol...yeah I'm not sure what they are called so excuse my ignorance for that. I just try to work them in between sets and started doing about 180 a day. It really isn't all that much but by the way I feel after doing them I know it is plenty for me.
*edit*
I forgot to add I know you don't like doing crunches but it seems easier on the ball because it helps build momentum back in forth. Maybe I'm doing it wrong but I feel the burn none the less and when I'm in better shape maybe I can lose the training wheel, so to speak. | |
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| Ok, does anyone know a good ab exercise
Posted: 6/22/2006 1:02:03 PM | No weights needed:
This routine should be done in roughly 3 minutes. (put a good track on)
20X leg raises
20X jack knives
20X leg raises
20X Jacknives
20X Leg crosses
20X Scissors
Place your left ankle over your right knee. Bend the leg and lift it off the ground. Crunch and twist your torso to the left (hands behind head, right elbow coming foreward.)
Reverse for the opposite side.
20X L
20X R
Finish with 20 crunches.
All exercises to be done continuously without stopping for more than 5 seconds to reposition (if needed.)
All exercises to be done at velocity. Velocity of the motion with increase muscle tension.
Enjoy!
I actually do this as part of martial arts training. We do other exercises as well, but this is perhaps my favorite. | |
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| does anyone know a good ab exercise
Posted: 7/7/2008 10:47:17 PM | .............................................................................................
Are there any update to this, and any other things for toning and trimming the waist.
Thanks. | |
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