Post up your ab routine

[C587]

I've never really worked abs and never really had great ones. I'm getting more and more lean and am disappointed in my abs current state. I wish I hadn't ignored them for so long. If y'all could share some routines and tips I'd appreciate it. Thanks.

 

[Dt450]

Hey brutha! Lots of people will say that you get more than enough core exercise doing your main compound lifts. But if you’re like me and other people that are limited to certain exercises due to injuey then making sure you have a strong core will help you get the core you want aesthetic wise but it’ll help prevent further injuries. As well as just make you stronger in most your lifts cuz core is a game changer.

I think the exercises that require a lot of Time Under Tension (TUT) are the best for what you’re looking for. The most basic one would be the plank or the 6 inch leg lift holds. Then incorporating more movement with TUT such as Russian twistsand my personal favorite (idk the name tbh) planks on a balance ball and doing circular motions with elbows out in front of you (let’s call it balance ball plank circles). This one is pretty advanced and Could hurt you if your core isn’t strong enough.
I don’t spend a lot of time doin abs because although I don’t get to do compound lifts that takes a lot of core work I do a lot of single arm (SA) exercises such as SA DB bench/incline bench or SA DB side lateral raises.

So to answer your question in a more condensed version lmao
This is what I do and it’s not much.
3x1 minute plank
3x1 minute leg lifts
4x50 crunches
3x15 Balance ball plank circles each way
3x50 Russian twists

 

[BobbySweeney]

Hey brutha! Lots of people will say that you get more than enough core exercise doing your main compound lifts. But if you’re like me and other people that are limited to certain exercises due to injuey then making sure you have a strong core will help you get the core you want aesthetic wise but it’ll help prevent further injuries. As well as just make you stronger in most your lifts cuz core is a game changer.

I think the exercises that require a lot of Time Under Tension (TUT) are the best for what you’re looking for. The most basic one would be the plank or the 6 inch leg lift holds. Then incorporating more movement with TUT such as Russian twistsand my personal favorite (idk the name tbh) planks on a balance ball and doing circular motions with elbows out in front of you (let’s call it balance ball plank circles). This one is pretty advanced and Could hurt you if your core isn’t strong enough.
I don’t spend a lot of time doin abs because although I don’t get to do compound lifts that takes a lot of core work I do a lot of single arm (SA) exercises such as SA DB bench/incline bench or SA DB side lateral raises.

So to answer your question in a more condensed version lmao
This is what I do and it’s not much.
3x1 minute plank
3x1 minute leg lifts
4x50 crunches
3x15 Balance ball plank circles each way
3x50 Russian twists

I'd up the leg lifts and drop the balance ball, but other than that this is great advice imo.

 

[01dragonslayer]

Pretty much whatever I feel like doing that day. Exercises vary with , weighted crunched, hanging knee-ups, reverse crunches, leg lifts, planks, bicycle crunches, Russian twists....no set routine.

 

[Rot-Iron66]

I do one nice HIT style slow rep when I sit up out of bed each morning.
barbell22

 

[Dt450]

I do one nice HIT style slow rep when I sit up out of bed each morning.
barbell22

Lmao

 

[RamboStallone]

I'm doing the P90X ab ripper x for my core training, trying to do it 2-3x a week. First couple times and I was sore in areas I didn't know existed haha!

 

[C587]

Pretty much whatever I feel like doing that day. Exercises vary with , weighted crunched, hanging knee-ups, reverse crunches, leg lifts, planks, bicycle crunches, Russian twists....no set routine.

You doing these once a WK ? Daily?

Thanks for giving me some options guys I was wandering around the ab machines yesterday and actually had to look at the diagrams and read the instructions on a couple of the machines lol...I tried 4-5 different ones and only found one that i could get the mind muscle connection thing going with. Just gonna take a bit more time and effort.

 

[C587]

I'm doing the P90X ab ripper x for my core training, trying to do it 2-3x a week. First couple times and I was sore in areas I didn't know existed haha!

A local friend with good abs told me he uses that also. I thought he was messing with me but if your saying it's good also I'll look into it. Thanks.

 

[Poohbear]

I do mine on cardio days and use the plank system

 

[RamboStallone]

A local friend with good abs told me he uses that also. I thought he was messing with me but if your saying it's good also I'll look into it. Thanks.

A few years ago I was doing the entire P90X routine. It is not a bodybuilder routine obviously so its not geared toward building mass but I was able to get into good athletic shape using it.

 

[TheBeat]

I just started training abs in combo with my cardio. I'll do an Ab exercise (leg raises, serratus cable crunch, cable crunch, crunches, etc) then run 100 meters (1 lap at the track in my gym) then rest as long as needed and repeat for 20 minutes. I'm liking the kill two birds with one stone effect.

 

[yatyas314]

Toe to bars sets of 15, walk over to a crunch ball and do reverse pyramids (legs on the ball for core stability, 15 reps then roll over and do 15 ball crunches.Repeat 4 times and your abs are smoked

 

[Pastor]

crunches with cable 5+20. leanness in abdominal area depends on diet..you can do abs all day long, day will never become visible if you dont have a personal diet plan and fat burning cardio that targets that goal

 

[horsefli]

crunches with cable 5+20. leanness in abdominal area depends on diet..you can do abs all day long, day will never become visible if you dont have a personal diet plan and fat burning cardio that targets that goal

This is the truth my ABS are there but have this fat shit over them, I keep building midsection but want cut fat because I drink whiskey on the weekends and a good amount, I can see them there but not like a lot of you guys that work your asses off in the Bar and the diet!

 

[Amozoc]

This is the truth my ABS are there but have this fat shit over them, I keep building midsection but want cut fat because I drink whiskey on the weekends and a good amount, I can see them there but not like a lot of you guys that work your asses off in the Bar and the diet!

My everyday routine for my abs

Sent from my iPhone 7 Plus

 

[Big Beef]

I haven't done abs much in the past, but I've been hitting em a little lately. This will be my routine as of this next week...

Leg raise crunches: 3 sets 90% effort
Twisting sit ups on decline: 3 sets 90% effort
Planks: 3 sets hold until failure

To be honest, I forget the names of some exercises, so I just call it what I want... Not a massive routine. I will most likely do it twice a week in the evening.