General Ab Workout

[SuperMaine]

Hey everyone i figured i would stop in and give some free advice from now on with some exercises for every body part!!! Mainly i get questions about abs and what not, but what alot of people dont know is everything with your tummy and trimming it and shrinking it has alot to do with working your entire midsection i.e. your lower back, oblqiues, serratus muscles and abdominals.......

DIET is key but this thread isnt about DIEt its about abs, so im going to give everyone a basic ab routine to be followed for about 5 weeks and then leave feedback with results!!!

Remember to leave some rep points and check out my bodyspace for the videos!!

here is your basic ab routine, try it out!! SLOW AND CONTROLLED!!!!!!!!!!!!!!

Swiss Ball Exercises
25 Sit ups - when performing these, straighten your legs, and lock your knees. Place your feet against a wall. when legs are straight it eliminates all of your leg involvement. and GO all the way down and up to the point where your stomach is still tense, followed directly without rest by.....
25 Swiss Ball V Ups - followed directly without rest by.....
25 Knee to chests

[youtube:a74eqpir]ovmJn30yMWc[/youtube:a74eqpir]

Who wants abs like me???
http://i329.photobucket.com/albums/l374/1jz300/abs1.jpg

Who would like to get some abs like these??? well i can get you there!!!!! I promise! we can do it together!
http://i329.photobucket.com/albums/l374/1jz300/abs2-1.jpg

[Go big or Go home]

Lets do it, im a fan of the swissball Vup right into knee to chest, wow nice burn everytime

[tony_4]

great post!

[Big_Anf_Admin]

[youtube:3gvj5864]vlK9PboIYnA[/youtube:3gvj5864]

Hehehe this is me when i was cutting up :D

[Go big or Go home]

I sense a posedown??

[Big_Anf_Admin]

LMAO!
u wait till im his age!

[SuperMaine]

A posedown? I dont think you want to do that with me haha. I May have to break out my competition pics, this is my everyday look, year around. And theres more to a body than abs, legs, back, chest, arms, calves....we can do a full showdown im down haha, im just playin...... But you are very defined and i see alot of potential! Also age does not mean a thing. You noly get better with age! I cant wait til im 30, ill be in better shape than i am now. Thank you everyone for posting and lets get some feedback!

Hows the exercises working for everyone?

[Big_Anf_Admin]

yer us young ones do have a lot of potential!
post some of your competition pics in a new thread
i didnt know that you have competed before
would be nice to see them!

[Go big or Go home]

I think he was talking to me about potential Big lol j/k....

Thanks

Yea i wish i had started working out a little earlier, im 27 now, but they say 30 is your strongest year so i got 3 years to build. Im waiting for that "Want Legs like Supermaine" post

[Big_Anf_Admin]

27?
dude u look 18 lol!
please tell me ur joking

[Go big or Go home]

27?
dude u look 18 lol!
please tell me ur joking


haha yea i get that all the time...I am 27 though, 28 in august this year

[Big_Anf_Admin]

wow!
so i guess ur not my competition AHAHAHA
wen im 27
hmmm
cant wait

[SuperMaine]

Hey there is no need for laughing at anyone on this forum, if this forum was made for me, then no negative remarks towards anyone on here........

Also This is a thread about training with me, if you would like to learn on how to train like me, then lets do it!!

But if this is your personal thread to compare yourself to someone, or laugh, or make jokes about someone, then please do it somewhere else...

[SuperMaine]

It goes by weight not age........unless your over 40, then age plays a role....

this is a thread about abs, if you want to talk abs then lets talk abs.....General discussion can be dicussed int he general discussion thread im about to post...

[pumped]

good point SuperMaine
so is it benefecial to do high reps? whe it comes to abs
or is doing like 1000 situps a waste of time
also i heard to see your abs you need a bodyfat % under 10
wow

[SuperMaine]

waste of time!!!! When your diong abs, if your doing more than 20-30 reps.....your not doing them hard enough!!! SLow adn controlled and pause at the top for two seconds

[Go big or Go home]

waste of time!!!! When your diong abs, if your doing more than 20-30 reps.....your not doing them hard enough!!! SLow adn controlled and pause at the top for two seconds

Agreed, i used to just go through the motions. Now i pause at top and control, and do 20-25. What a difference it makes.

[Big_Anf_Admin]

try doing them very slowly and controlld, also try holding a 10lbs plate aswell for extra resistence

[SuperMaine]

Extra resistance is not needed until you get your bodyfat percentage down to a certain level. Once your bofy fat % gets down you should incooperate resistance training to make them pop. If there is a layer of fat on top of the abs, and your resisitance training them, you will just make your stomach bigger.....

stick with body weight for now

[Go big or Go home]

Would you say when your abs are coming through/showing to start resistance? The only weighted exercise i usually do is the weighted cable crunch, so i cut this out?

[SuperMaine]

you can continue those but no weighted situps and DEF no side weighted bends!

[Go big or Go home]

Yea i do your side hip thrusts elbow on bench, love them for obliques. Good stuff, maybe a tan will make my abs come out more haha

[BrandyTKO]

Hey, I'm no spring chicken, but I'm glad to hear that I still have potential to have awesome abs and body in general. I am in the best shape of my life so far and still want to keep improving.

[BrandyTKO]

Why no weighted sit ups? I hold 25lb plate on declines, do about 50 sit ups and 25 each side obliques? Is this the same issue as with weighted side bends - a thickening of the waist?

[SuperMaine]

Yes that is the reason to not to ANY weighted side bends. Weighted crunches are good when your bodyfat is low enough to show through.

[Big_Anf_Admin]

Yes that is the reason to not to ANY weighted side bends. Weighted crunches are good when your bodyfat is low enough to show through.


good point!

[BrandyTKO]

So weighted crunches / oblique crunches are o.k. I'm at 20% BF now (working my way down) seeing some definition, do you suppose those crunches will show def at my current BF% or is that a stupid question seeing as I'm already seeing some def. ? Also a few million more questions:
- any idea on how to get rid of loose skin, I've lost 40 lbs. its loose.
- carb depleting just now and I hear that you can get loose skin from that (is that true?)
- Will drinking lots of water help, I'm still struggling with the gallon a day thing.
- I heard that if you have loose ab skin it usually means there is more fat to be lost and it will eventually disappear as the fat goes, any thoughts on that?
O.k. that's about all my questions for now, don't worry, I'll keep y'all busy with a bunch more. LOL!

[Big_Anf_Admin]

concentrate on cardio to lower your bodyfat BrandyTKO!
also with the loose skin do some research on the net (coz im not sure)
with the water thing, try to have 6-8 glasses daily (thats plenty)
make sure u are eating complex carbs before training and after training aswell
if you want to see abs you gotta do more cardio to burn the fat..once the fat is gone your abs will show alot more
goodluck

anyone else got anything to add?

[SuperMaine]

No matter how conditioned your abs are, if there is a layer of fat over then, you will not see them, they will not show through, 90% of abs are diet and cardio, then the rest is exercises! Hows your training everyone??

[pumped]

training is great supermaine, urself? today i broke some personal records for arms and back! excited

[SuperMaine]

Thats good bro for real! what personal records did you break?? and you never answered, is that you in your avatar?

[Big_Anf_Admin]

nar thats not me in my avator! lol
i wish i had that body!
i did 11 chinups instead of 9!!!
which is big for me hehehe

[BxChamp718]

I will follow those exercises looks interesting. Never tried those before for my abs but looks like a good lower ab exercise and overall ab builder. Thank you for the post. I will post with the results. Questions how many times a day do you work out abs? I normally do it every other day.

[tony_4]

every other day is wen i do abs aswell

[jayhawkbuilder]

i just tried those 3 sets of 25 and wow what a burn it gave me great post thanks for the help. any tips on how to work the lowest part of your abs?