Training Abs

[michelin]

I'm 8 weeks out this Saturday and its time to start training my abs. I know a lot of guys train their abs all year round but i'll admit here and now that I don't so no need for any lectures

Does anyone have a decent ab/oblique routine or workout that I could start?
Also what recommendations on frequency/duration? My knowledge of ab training is very limited to sit ups and crunches. Do you know something more effective that really works?

I would appreciate the help and advice from fellow PM members.

Cheers

 

[pesty4077]

I'm 8 weeks out this Saturday and its time to start training my abs. I know a lot of guys train their abs all year round but i'll admit here and now that I don't so no need for any lectures

Does anyone have a decent ab/oblique routine or workout that I could start?
Also what recommendations on frequency/duration? My knowledge of ab training is very limited to sit ups and crunches. Do you know something more effective that really works?

I would appreciate the help and advice from fellow PM members.

Cheers

I tend to think hanging leg raises work great for your lower abs, crunches for upper abs, and side crunches or side cable crunches using top pulley for obliques.

You can train up to 3 times a week
EX: monday 4 hanging raises, 4 leg raises
tuesday 4 decline sitps, 4 crunches
wednesday 4 side oblique crunches, 4 side cable crunches
Try doing at least 15 reps-25reps. this should give you a round balance abdominal area. I do something very simular. There sbooks by Men's Health and fitness, which have all these exercises plus more. You might want to get a book on abs.

 

[gelatine]

Truck rolls take it (make sure first!). Set up a little ramp and have a truck roll back and forth with you in the center. I recommend 10 reps at 2 MPH with a short cab truck with extra wide tires. Make sure to have good support below you and a medical team on standby too.

 

[michelin]

pesty - thanks mate

gelatine - post some pics of you doing this and then i'll know how to do it properly

 

[SisyphusRocks]

Truck rolls take it (make sure first!). Set up a little ramp and have a truck roll back and forth with you in the center. I recommend 10 reps at 2 MPH with a short cab truck with extra wide tires. Make sure to have good support below you and a medical team on standby too.

You have to start with small toy trucks & work your way up

 

[TheChisle]

Abs are my specialty. I train them much like i do the other body parts, going heavy, 3 sets of 10+ or if i go real heavy on something utilizing weight i do dc style and get like 4-5 reps in on the last set.

Hanging leg raises
Side bends using cable
Situps using hyperextension machine parralel to the floor, going all the way back to get a good stretch before the crunch.
Ab coaster with weights (amazing machine for having an informercial
Bicycles on floor