Ultimate abs test

Transform

Ok was looking at all the abs posts and threads and as we all know the abs or more specifically your core (lower abs, tva, obliques, rectus abs and extensors of lower back) are the first muscles to be called into play when doing ANY exercise - stability.

So all the recommendations were pretty good i.e. weighted crunches, reverse curls, stop eating crap, do more cardio to lower body fat levels etc. But what i find when training myself and clients is the following test is one of the best for revealing any mans (sorry ladies you need a fair amount of upper body strength for this exercise, though there are other tests i use for them), true core strength.

+ Hang from a chin-up bar so your legs are fully extended (a tall power rack can also be used). With LEGS STRAIGHT (no bent knees please!!!) lift your legs until your feet touch your hands. No excessive swinging also. If you can do even ONE of these then i take my hat off to you and you are now the proud owner of a strong core. You do not need to have a defined 6 pack for this as i have tested lots of people who could do lots of this exercise with a body fat as high as 15% - just means you have to move more weight.

If you find the grip too hard then god almighty please do some chins to help that and farmers walk. If the grip is still to hard -

+ Alternative - sitting on the floor with legs and back straight press your hands into the floor lifting your bum and legs off the floor i.e. only your hands are touching the floor. See how long you can hold it.

Exercise should be fun and interesting so let me know how you all get on and then i will post my scores.

Remember - ONE hanging double leg raise and/or a sitting double leg lift for even just 5secs!!

OFDM

That post reads like a sales pitch on a bad infomercial for a dodgy product - typical fitness instructor BS & doubletalk.
And as for the abs being the "first muscles to be called into play when doing ANY exercise - stability" - exactly what stabilizing effect do they have in a preacher curl or a sitting leg press?

BrianD3

I can do hanging leg raises quite easily and could probably do them with a bit of extra weight strapped to my ankles. However I'm certainly no animal so I don't think the hanging leg raise is as difficult as you're making out. It's a pretty well known exercise that lots of people do. I usually don't do them, I prefer the hanging knee raise which is a bit easier and would probably be safer if you lose your grip on the bar and fall.

As for the second exercise, I've just tried to do one and can't do it at all.

BrianD3

Heineken

never tried the hanging one...but I can do the sitting down one no problem. I'm well accustomed to lifting my own bodyweight at this stage!

Transform

To ofdm - the info was just to provide a little something different for people who have posted on ab work, please look at any of my previous posts.

Even on a leg press and a preacher curl your core is switched on first. They then cause an increase in spinal stabilisation thus allowing you to lift or push a weight with good form. As you rep out the last few on, for example, a preacher curl was muscles do you think prevent you from leaning backwards with excessive lower back arch? I certainly find from my experience and education that so many people who lift weights do so with poor form do so as a result of lack of ability to allow their core muscles to stabilise them during the exercise rather than falling into the dangerous trap of swinging.