Ab Exercises

simonmc

Im finding the my training on my upper body is goin well,but no so on my belly and side.I have a tiny bit of a beer belly,

Does anyone have any good tips,methods or sites for wrking this part of the body?

Thanks
Simon

dudara

For working on the midriff region I do a combination of the following:

Crunches - both vanilla (plain) and oblique (where you twist to the side on alternate crunches)

Then back extensions, with and without extra weights to work the back muscles

then lateral extensions, where you stand, hold a weight in the left hand, and bend at the waist to the right so that the other hand moves down the leg, stretching the side of the waist. Repeat on other side after set is complete.

I repeat this routine about 3 times in a normal session, 20 reps each time

silverside

theres two static ones which are good - the plank and the sideways plank

the plank - support yourself on your feet and forearms, keep body straight, hold for 45 seconds

sideways plank - support yourself on side of one foot and forearm, face sideways, hold for 45.

tough ones at first

Morpheus

"plank" is that on your back or your front?

silverside

front.

its a killer the first few times you do it. keep your ass down and body straight.

Musashi

Work down in order of severity, go to failure, as you get better do the exercises (whatever you pick) one after the other for a set, rest a little then go again for another set.

Upside down crunches
Hanging leg raises - Straight or Alternating Left/Front/Right
V-Ups - sit down,lift hands and feet towards each other and the ceiling until you make a "V" shape,back down but Do NOT LIE Down, go again.Keep the strain on the muscle and work it all the time for faster burnout.
V-Crunch - Less extreme version where you crunch knees to shoulders or elbows,possibly again alternating left/front/right
Indian Crunch - Cross legs lotus position and crunch keeping elbows behind the line of the head,imagine a brush handle in front of both elbows and behind your neck.Try it a few times if u like,I did!
Knee-Ins - Sit up hands behind you and pump the knees in and out to your chest.
Leg Raise-Lift the legs and hold.Keep the small of your back FLAT to the floor.If u start to Arch,Stop!
Back raise -Lie on the floor and arch back as far as u can using only your back muscles
Hanging Back Raise - lie on a bench with your feet under something solid.Hang to the floor then rear back as high as possible,hold for a beat,lower under control.Do not Flop!Then back up before the tension leaves the muscle.


You must work the back as well as front and sides of the midsection or you'll unbalance your musculature in the region which ties upper and lower body together as a cohesive unit.Work to muscle failure, if your squeesing for 6 seconds with no movement,stop and go to the next exercise.You do not have to do all exercises every time,pick one hard one med. and one easyish and a back movement.Cramping muscles do not necessarily mean stop,use your best judgement in how hard you want to push. Sharp Tearing Pain ALWAYS means Stop!
Have fun!