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anyone got any killer ab exercises they love

Shehawk posted 12/7/2019 21:24 PM

sooo have been working on my abs just because why not?
anyone have any exercises they love (ok let's be real, no one "loves" ab exercises but u get the idea lol

Hutch posted 12/7/2019 22:22 PM

I am one of those who really does love it! Ha!

I do a variety of ab exercises and reformer Pilates which really works the core too.

1. Various Planks
2. V-ups
3. Various crunches

I also do a lot of squats so while working gluts and thighs, I tuck my tummy in a crunch motion then too.


cocoplus5nuts posted 12/8/2019 07:23 AM

Planks!

Get some sliders and you can do all kinds of core work in a plank.

somanyyears posted 12/8/2019 09:02 AM


.. For some reason, I read your post title as:

"anyone got any killer OM exercises they love"

Hmmmmmmmm? I might have a few...

smy

Chaos posted 12/8/2019 13:42 PM

Old school military style ones!

The good old 6" and 6 to 90s.

Lie on your back - raise your legs 6" off the ground. Hold for 30 seconds. Repeat. [start less if you have to and do more as you improve]


Lie on your back - raise your legs 6" off the ground and then lift them to 90 degrees and then back down to 6". Do in reps of 30 [less starting out].

Note: I do NOT love these. But they are classics for a reason.

I TRY to do them a few times a week in between using the elliptical and walking.

Shehawk posted 12/8/2019 22:21 PM

Oh Hutch. My abs hurt just thinking about that squat crunch thing.


And Chaos...that does not sound like fun but I am in...


Team best abs ever anyone?

Candyman66 posted 12/9/2019 07:04 AM

Just saying that I really killed my abs with beer!! Always worked for me!

cocoplus5nuts posted 12/9/2019 08:55 AM

WornDown posted 12/9/2019 12:06 PM

Find a chin-up bar. Hang from it.

Exercise #1: Raise knees to chest. Repeat.

Excersise #2: Keep legs straight and raise feet to 90* (advanced class: Touch hands with feet)


These are probably the best exercises for abs. Much better than situps/crunches because there is no back/neck strain. (Can also be done with a dip bar/ab stand.)


Others that are good:

Get a weighted medicine ball. Stand perpendicular a few feet from a wall. With the ball in your hands, start on the side opposite the wall, rotate your torso throwing the ball at the wall. Catch it on the rebound. Reapeat. (after a set, turn around and do the other side.)

Similar is the Russian Twists. Sit up position, back/chest at a 45* angle to the ground. Rotate side to side. I prefer holding a weight (dumbbell or plate) with my arms straight out (this increases the torque at the extreme range of motion, makes it harder).

The Ab Roller. This is killer. Wear a weighted vest for more pain.

Finally, leg raises. I love(d) those bad boys. Some people these hurt their lower back when doing them, so YMMV.

Shehawk posted 12/10/2019 09:41 AM

worndown

love this!!!

I have actually been doing dead hangs for several months now and love them.

the straight leg raise makes me want to cry but yes they are amazing!!

I can do maybe three of them them with my back mostly vertical (not cheating them).

Bonus is that while I still can not do an unassisted pullup, this is killing my pecs
and lats at the same time.

I do have an ab roller which I use facing the wall to limit face planting lol

The Russians, tho...that is definitely going in my routine!

[This message edited by Shehawk at 9:44 AM, December 10th (Tuesday)]

WornDown posted 12/10/2019 12:01 PM

Bonus is that while I still can not do an unassisted pullup, this is killing my pecs
and lats at the same time.

t/j -

The secret to being able to do pull ups is doing them often, but not a lot of reps. Build up the reps (per set) over time.

Example: Start with just holding yourself in the "up" position for a 5 count (or a 3 count, whatever). Do it three times. Now do that 3x a day. Every day (you can take a day off).

After a week, hold for a 10 count (or 5 count, then a week later the 10 count).

The next week do a single pull up. 3x. multiple times a day.

The next week do two pull ups. 3x. Multiple times a day.

Add a pull up (or two if you feel you can do it) every week.

In just a couple of months you'll be banging out pull ups.

-end t/j

Shehawk posted 12/10/2019 17:26 PM

worndown

Thank You!!

I will try that! and let u know how it goes :)

Shehawk posted 12/11/2019 22:44 PM

worndown

ok so I am sort of hanging off the bar lol but u gotta start somewhere!

I am trying to get myself strong enough to do wheel (yoga pose) again so thanks for the suggestions

cocoplus5nuts posted 12/12/2019 17:35 PM

Excersise #2: Keep legs straight and raise feet to 90* (advanced class: Touch hands with feet)


Toes to bar

Shehawk, if you can't quite do a pullup yet, you can use bands to work your way up to it. That's how I did it.

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