Ab Exercises

By Heart-Is-Aching on Feb 13, 2010 | Reply

ARMANDO

something that works really well for lower abs is called a backwards crunch. what you do is lay on your back hands behind your head, have your feet in an L shape. so you back is on the ground and your legs are sticking straight up. engage your upper body by lifting your shoulders off the ground. then pull your hips off the ground and reach towards the ceiling with your toes. it may not seem to be doing much but it really works. you can also add resistence by putting your hands on your hips, still engage your upperbody and everytime you lift your hips off the floor push down with your hands. make sure all your movements are slow and controled. good luck

By Juan on Feb 16, 2010 | Reply

DEANDRE

10 situps
10 V-ups (Touch your hands to your toes, but crunch your body so that they meet midway in the air)
10 lemon squeezers (Position yourself sitting up, put hands at side, and move your torso back into a laying position while extending your legs straight ahead. Now just row your legs to a bend while crunching toward them w/ your torso, then go back to laying position. repeat process)
10 back hypers (lay on stomach, basically a reverse cruncher)
10 Leg lifts (Lay on back, lift straight legs to 45 degree angle, then bring back to ground)
30 seconds of bicycles (Lay on ground, and mimick a bicycle pedal motion w/ your legs)
10 side crunchers each side
10 regular crunchers
30 seconds of flutter kicks (Lay on back, keep both legs straight. Lift them up bairly, now alternate between raising each leg a little bit and brining it back down. This one is tought at first, but after a week it will be easy. Try to think of being a swimmer while doing this one)
10 kick ups (Lay down, bring knees up toward chest, then kick legs upward to become straight in the air.)
10 side double leg lifts (Hard to explain, basically lay on side, and lift both legs simultaneously as high as you can. Will feel weird at first)
10 Forward Rows (Way too hard to explain, google it)
10 Russian Twists (Google it)
10 Scissor Kicks (Lay on back, spread leags apart in air, bring them back to center with one leg above the other, then alternate to mimick a scissor kicking action)
Finish with a bridge for however long you think you can do it.

Once this routine becomes easy, don’t up the reps, just do the whole routine twice. I have sick abs and this is basically what I do (Left a few out for explanation’s sake)

Then also do your run at night. Cut excessive fat out of your diet, but you can have a little still.

Do it and you will have some abs.

By Punkin Head on Feb 17, 2010 | Reply

FELIPE

Louie - Your question has two parts to the answer.

First, since your upper abs are already developing well, you need to develop your lower abs. To do this you need to do exercises that pull your legs up toward your midsection, which puts primary emphasis on the lower abs. Leg raises, captain’s chair, those type of exercises. This will target the lower abs. (Exercises that pull your upper body toward your midsection will primarily work your upper abs.)

The second part of the answer is that exercises like this won’t do much for bringing out that six pack. They will build the muscle, but all that muscle won’t show well if it’s covered by a layer of fat. You need to get your body fat down near 10% to really see a good six pack. This is done by eating the proper number of calories, having a clean diet, and doing plenty of cardiovascular exercise to work the fat off and teach your body how to use that excess fat as fuel.