Want Great Abs?

[ugeowhopwr]

I did a search on google afterwards and found that link as well. I didn't know that one worked the obliques...the movement seems similar to that of a straight sit-up.

[Ghiath50]

Originally Posted by Doug

Are you performing situps as an abdominal exercise then now is the time to stop...???

The situp is not really an abdominal exercise...!!

The situp uses the iliopsoas muscle, one of the muscles used to lift the knee upwards. It originates at the lower back and inserts into the thigh bone. The situp therefore pulls on the lower back and even more so when the feet are anchored under some object like a bench. So performing loads of situps can result in lower back pain..

To work the abdominals effectively try these three exercises.

(1) Bench Crunches

First, perform bench crunches to strengthen your upper abdominal muscles. Lie on the floor with your feet on a bench and your legs bent at a 90-degree angle. Place your hands at your temples. Raise your head and shoulders until your body is at a 45-degree angle with the floor. Return to the starting position.

Avoid pulling on your head during this exercise because you could strain your neck. Also, exhale when contracting and keep the tempo of the movement slow in order to maintain proper form.

(2) Seated leg tucks

Seated leg tucks are great for developing the lower abs. Sit sideways on a bench and grasp the edges of the bench for support. With bent knees, raise your legs slightly, and then straighten them. A good way to ensure proper balance is to lean back when needed.

Next, lift your knees toward your chest while keeping your lower legs pointed downward, and flex your abs as hard as you can. For better results, keep the tension in your abdominal muscles throughout the entire movement.

(3) Cable crunches

The third movement will work your oblique muscles, which are on the sides of your body. Side-to-side rope crunches are great because the weight can be adjusted to each individual's strength level. Use a tricep pushdown cable and comfortably kneel facing the machine with both cables in your hands.

The cables should now be on each side of you above your head. Alternatively crunch down the weight to each knee. The contraction should be controlled and performed slowly to maintain good form and maximise the work on the obliques.

Perform 3-4 sets on each, 10-20 reps to start with..

I would like to know which one for lower abs?.

I just start with 4 abs exercises: Bench Crunches, abs crunches machine, leg lifts and oblique crunches ... 4 sets and 25reps, 2 times a week.

[Doug]

Originally Posted by Ghiath50

I would like to know which one for lower abs?.

I just start with 4 abs exercises: Bench Crunches, abs crunches machine, leg lifts and oblique crunches ... 4 sets and 25reps, 2 times a week.

Any exercise that involves lifting the legs will involve the lower abs

[ssslayer]

Originally Posted by ugeowhopwr

I did a search on google afterwards and found that link as well. I didn't know that one worked the obliques...the movement seems similar to that of a straight sit-up.

Obliques work as synergist.

Main target is rectus abdominals only.


You want to target obliques, then you need to impart some twist, OR, you may try to do side crunch movt.

[ugeowhopwr]

Originally Posted by ssslayer

Obliques work as synergist.

Main target is rectus abdominals only.


You want to target obliques, then you need to impart some twist, OR, you may try to do side crunch movt.

I think there is a bit misunderstanding here...What I mean was the "Cable Crunches" doug posted in the original thread.

(3) Cable crunches

The third movement will work your oblique muscles, which are on the sides of your body. Side-to-side rope crunches are great because the weight can be adjusted to each individual's strength level. Use a tricep pushdown cable and comfortably kneel facing the machine with both cables in your hands.

The cables should now be on each side of you above your head. Alternatively crunch down the weight to each knee. The contraction should be controlled and performed slowly to maintain good form and maximise the work on the obliques.

The movement described doesn't really correspond to the link provided by doug...especially "Alternatively crunch down the weight to each knee." Doesn't look like the topless guy is crunching down to each knee...

[AjRMS8600]

I'm gonna start doing these every Monday and Thursday starting next week, 3 sets of each. And when doing ab exercises should I still wait 60-90 seconds or would it be ok to have less rest like 30 seconds?

[Doug]

Originally Posted by AjRMS8600

I'm gonna start doing these every Monday and Thursday starting next week, 3 sets of each. And when doing ab exercises should I still wait 60-90 seconds or would it be ok to have less rest like 30 seconds?

For normal abdominal training you can use 20-30 seconds between sets, unless you are using heavy weights to create muscle depth between the abs, then you would use longer rest times.

[AjRMS8600]

Originally Posted by Doug

For normal abdominal training you can use 20-30 seconds between sets, unless you are using heavy weights to create muscle depth between the abs, then you would use longer rest times.

I'm not gonna use weight, except for the cable crunches, so I'll just rest for 30sec. Thanks for the reply

[ugeowhopwr]

Btw the "Cable Crunches" depicted in the original post, is it this?:

[stig]

Hi,
Are there any ab exercises that do not put too much strain on the lower back?
I have had a lower back problem and now when performing crunches and leg raises I always end up with pains in the lower back, which take forever to dissapear. Could this indicate incorrect form?

//Stig