Ab excercises

Can someone explain or show me a website that can teach me how to do ab excersices properly?

I would like to know excercises that target all the ab muscles and obliques, how to do them, the best times to do them, how often I should do them and how many reps to start of with and eventally how many reps should I build up to in order for the exercises to be effective.

Thanks!

www.abcbodybuilding.com (Scroll over to the "exercise" section at the top and click on #12-Abdominals)

Let me start by telling you, Lola, that SIT UPS DON'T WORK.

I plan to write an abdominal exercise program here soon. But in the meantime and in between time, I'll give you a brief example:

LOWER ABS
Supine (Lying) Leg raises- 15 x 3 [that is 15 reps @ 3 sets)

MID ABS
Crunches-3 x 15

OBLIQUES
Twist- 2 x 35

NOTE: There are numerous exercises for the obliques. For example, side bends, dumbell bends, etc. However, they tend to build that muscle and make it larger (unlike the abs). And once those muscles are larger, you cannot get rid of them. So twisting helps tighten that muscle, as opposed to increasing its size.

The above website have every exercise for every body part and you should find it very helpful. Feel free to email, PM, or YIM me if you need any more help, Lola.

That is a good website, Chosen. I am going to spend some time there.

Lola, I have an ab roller and do situps every day. It really does help, but I am not striving to have a real muscular abdomen. I just want it to stay relatively firm. The crunches on Chosen's website do look tempting, so I may try to integrate some into my routine. Oh no, does that mean I have to buy a bench? Boyfriend is always complaining about the ab roller lying around in the living room. He would never accept a bench.

Originally posted by Patricia
That is a good website, Chosen. I am going to spend some time there.

Lola, I have an ab roller and do situps every day. It really does help, but I am not striving to have a real muscular abdomen. I just want it to stay relatively firm.

You're welcome, Pat, for the website. I use it alot to create my daily workouts.

But let me give you a lesson as to why SIT UPS DON'T WORK. The problem is that when doing the sit up, you're only working your abs during the beginning and middle of your workout. From the middle to ending (touching your knees or toes), you're doing nothing other than injuring your back.

The crunch is a better workout for tightening your abs and building its strength.

chosen - I was surprised to see such endorsements for the Passion when I got to the web site! I was planning on seeing that movie today, but think we'll go tomorrow instead. Thanks for the link tho. I know I've got a 6 pack under there somewhere!!

Hey Chosen - tried to PM ya but you're disabled at the moment, so, I have an abs question. I can't do crunches. Seriously. I had the worst time with Pilates because I couldn't push my bellybutton to the floor. lol With crunches, for some reason, I can't pull in and lift up at the same time. Got any suggestions because I need to tone up the abs here. . .

(lol, leave it to me to be an exercisetard)

Remember, people, your abs ain't jack if your lower back is out of shape. Lower back strength is just as important to having a flat abdomen as doing a million crunches.

Originally posted by molly
Hey Chosen - tried to PM ya but you're disabled at the moment, so, I have an abs question. I can't do crunches. Seriously. I had the worst time with Pilates because I couldn't push my bellybutton to the floor. lol With crunches, for some reason, I can't pull in and lift up at the same time. Got any suggestions because I need to tone up the abs here. . .

(lol, leave it to me to be an exercisetard)

If you're not able to do crunches, are you able to do leg lifts? Many neglect the leg lift exercises but those are the ones that work the lower abs, where most of us (like myself) need it the most.:(

Hi N! Yes, I do the leg legs and extensions, I just seem to be crunch impaired!! ;)

Originally posted by datura81
Remember, people, your abs ain't jack if your lower back is out of shape. Lower back strength is just as important to having a flat abdomen as doing a million crunches.

I agree. We do tons of lower back exercises with tons of weight and tons of ab exercises with lots of weight and variations.

the core muscle groups are comprised of the erectors and the abdominals, including obliques.

Molly --- if you can't do crunches, have you done them on an exercise ball?

yes, leg raises are very important, just like side bends for the obliques, and reverse crunches for all around development.

Originally posted by datura81
Remember, people, your abs ain't jack if your lower back is out of shape. Lower back strength is just as important to having a flat abdomen as doing a million crunches.

That's because the abs are the opposite muscle of the lower back. So you're right, datura. Often a person with a bad lower back is one who have weak abdominal muscles.

That is not true. Sit-ups are a big help and they do work. No ab excercise is going to "work" and give you results if you already have fat on your belly. You need to begin a cardio workout and get your caloric intake under control; lose the fat. Once there is just skin there you will see defination and results when you work out. If you do situps when you are fat you will have a stronger stomach but you wont see anything because the fat is there. You might ask yourself how i know that situps work? Well I was in the us army (light infantry) for 4 years and had to do plenty of situps and other excercises, so yes, they do work. Try not to give out wrong information or advice.


www.abcbodybuilding.com (Scroll over to the "exercise" section at the top and click on #12-Abdominals)

Let me start by telling you, Lola, that SIT UPS DON'T WORK.

I plan to write an abdominal exercise program here soon. But in the meantime and in between time, I'll give you a brief example:

LOWER ABS
Supine (Lying) Leg raises- 15 x 3 [that is 15 reps @ 3 sets)

MID ABS
Crunches-3 x 15

OBLIQUES
Twist- 2 x 35

NOTE: There are numerous exercises for the obliques. For example, side bends, dumbell bends, etc. However, they tend to build that muscle and make it larger (unlike the abs). And once those muscles are larger, you cannot get rid of them. So twisting helps tighten that muscle, as opposed to increasing its size.

The above website have every exercise for every body part and you should find it very helpful. Feel free to email, PM, or YIM me if you need any more help, Lola.

That is not true. Sit-ups are a big help and they do work. No ab excercise is going to "work" and give you results if you already have fat on your belly. You need to begin a cardio workout and get your caloric intake under control; lose the fat. Once there is just skin there you will see defination and results when you work out. If you do situps when you are fat you will have a stronger stomach but you wont see anything because the fat is there. You might ask yourself how i know that situps work? Well I was in the us army (light infantry) for 4 years and had to do plenty of situps and other excercises, so yes, they do work. Try not to give out wrong information or advice.

i agree! i love sit ups especially if i contract up and contract down. my coach taught me windshield wipers where you lie on your back, extend your legs up and then from side to side while remaining contracted. but now you make me miss situps! I'm going 2 add them back tomorrow!