How do you train your abs?

[kscowboy]

WHat do you find to be the best exercisess, reps, and frequency for blasting your abs?

 

[Tom]

abs

weighted crunches and leg raises twice a week. reps are 30 for 3 sets of each.

 

[kscowboy]

That sounds good. Back when i had abs, i treated my abs like any other muscle. I liked using added weight to crunches as well as rope pull downs. I kept the reps high but still liked adding weight.

 

[Lenny]

As little as possible Hanging leg raises top off with bicycle crunch, all in about 5 minutes.

 

[Ness]

Since compound lifts work your abs enough, just do one set of crunches for as many reps as you can. Unless you like a thick waste, dont give your abs too much individual attention.

 

[Dangkolo]

Diet X 1 set of crunches works for me!

 

[efw]

This year, I started hitting abs really hard 3x per week with the same dedication as if it were legs, chest, etc. My waist is now the best it has ever been, and since I started dieting back in july, my abs appear very sharp and defined. I think hitting them hard in the offseason is key to having them look so sharp when you diet. I don't believe the bullshit about not hitting abs during the offseason because of a blocky waist. Its the offseason!!!! You look blocky everywhere!!! Think about it... we only use that logic when it comes to abs because we are lazy. Have you ever heard a bodybuilder say "I don't train my legs during the offseason cuz they get to big and blocky"

 

[jm425]

I do weighted crunches with dbs, bbs, the rope and machine weighted crunches as well. I do hanging leg raises every now and then.

 

[xxsuprman22xx]

hanging leg raises with DBs kill em for me

 

[Flex2019]

I train my abs every day that I train, usually something like this:

Swiss Ball Crunches 3X50
Hanging Leg Raise 3X20
Cable Crunches 3X20

On days that already included a lot of core muscles (legs mostly) I'll cut the direct ab work down to 4-5 sets of crunches. This regimen has worked wonders for my midsection this year, though I have gotten a little thick from it and will probably back off a little bit in the next few months.

 

[Caladin]

Day 1 monday

A. Dumbbell weighted crunches
3 x 10-12
30-60 seconds of rest between sets

B. Swiss ball crunch
3 x 10-12
30-60 seconds of rest

C. Foward Abdominal Roll
1 x Good Form


Day 2 wednesday

A. Kneeling cable crunch
3 x 10-12
30-60 seconds of rest

B. Seated knee-ups
3 x max reps
30-60 seconds of rest

C. Three Position Bridge
Each Position 60 secs


Day 3 Friday

A. Serratus crunch
3 x 10-12
30-60 seconds of rest

B. Modified Russian Twist
3 x 10-12
30-60 seconds of rest

C. Foward Abdominal Roll
1 x Good Form

 

[bloodshed]

i do 1 set rest paused, usually failure by the 6th to 12th rep. i do the rope crunches, weighted crunches with a dumbbell or lying leg raises with a dumbbell.

 

[617ricky]

I have this machine I use for abs, and I get good results with it.. When you sit on it, it's kinda like you're sitting on a bike.. Your feet are on 2 pedals, and your arms are grabbing a handlebar type thing.. And you use it by pushing the pedals and pulling the handlebar.. I think it's geared towards like an aerobic type workout.. But what I noticed tho when I 1st started using it, was you could really concentrate on a certain muscle group for isolation.. For example you could focus on your arms or legs primarily, and they'll do most of the work.. I found out also that you could also focus just on your abs.. And the way I use it, I feel I get a nice workout.. At the beginning of the movement you really feel it in the upper abs, and as I push/pull, I arch my lower back and it brings the lower abs and obliques into it.. I've been lucky and always had a six-pack, so I've never done other exercises with weights and stuff, but this seems to get the job done..

 

[doug1]

i train my abs by creating a calorie deficit

 

[smootheavy]

McGill Sit-Ups
Alternating Med Ball Toe Touches
Planks (various)
Weighted V-sits
Med Ball Rotational Throws
Hanging Leg Lifts
Roll Outs

just to name a few

 

[sadie]

i alternate between decline crunches hold a plate and cable crunches

 

[MissyM]

Daily!

 

[number twelve]

its based primarily around 3 sets of incline sit ups and leg raises that i do every time i work out. also change things up and do medicine ball crunches planks...etc

 

[lazer05]

My best came from twice a week hitting them heavy.

6-8 sets with 12-20 reps to failure.

 

[The Booger]

i alternate between decline crunches hold a plate and cable crunches

Same here