Question on Ab workout
- Thread starter Enchantra
- Start date
mbstrong
New member
Here you go try this.
2 warm-up sets of 12 reps of hanging leg raises
2 failure sets of 8-12 reps of hanging leg raises
1 warm-up set of 12 reps of cable crunches
2 failure sets of 8-12 reps of cable crunches
1 failure set of side crunches 12-20 reps (to both sides)
2 sets of 30+ reps on trunk twists
If your diet isn't good your still not going to see your abs.
2 warm-up sets of 12 reps of hanging leg raises
2 failure sets of 8-12 reps of hanging leg raises
1 warm-up set of 12 reps of cable crunches
2 failure sets of 8-12 reps of cable crunches
1 failure set of side crunches 12-20 reps (to both sides)
2 sets of 30+ reps on trunk twists
If your diet isn't good your still not going to see your abs.
F
Fitness4Life
Guest
Here is what I do...
AFTER A WARM UP:
USING AN EXERCISE BALL
V-PIKE PRONE AB CRUNCH (3 SETS OF 10)
• LIE FACE DOWN (PRONE) ON THE BALL WITH YOUR HANDS ON THE FLOOR FOR STABILITY
• BEGIN WITH THE BALL POSITIONED AT THE UPPER THIGH WITH YOUR LEGS EXTENDED
• SLOWLY ROLL THE BALL UNDER YOUR BODY WITH HIPS MOVING UPWARD BRINGING FEET CLOSER TO ARMS
• KEEP LEGS STRAIGHT. ONCE IN A V POSITION, PAUSE AND SLOWLY ROLL BACK TO PRONE
USING AB STRAPS
HANGING LEG RAISES (3 SETS OF 15)
• HANG FROM STRAPS WITH UPPER ARM PARALLEL TO THE GROUND. LEGS ARE EXTENDED.
• BEGIN BY LIFTING KNEES UP TO CHEST, PAUSE AND SLOWLY RETURN TO EXTENSION
• DO NOT SWING. LOWER YOUR LEGS SLOWLY, WITH CONTROL
• THIS EXERCISE CAN ALSO BE DONE WITH A TWIST AS YOU RAISE YOUR LEGS TO WORK THE OBLIQUES
WORKING THE OBLIQUES
SIDE LYING LEG LIFTS ON FLOOR (3 SETS OF 15 ON EACH SIDE)
• START ON THE FLOOR, ON YOUR SIDE; PROP YOURSELF UP ON YOUR ELBOW. KEEP OPPOSITE HAND ON THE FLOOR BEHIND YOU FOR BALANCE.
• WITH LEGS EXTENDED, LIFT BOTH UPPER AND LOWER BODY AT THE SAME TIME, CREATING A SIDE LYING V. LOWER YOUR BODY SLOWLY.
• REPEAT ON THE OTHER SIDE
AFTER A WARM UP:
USING AN EXERCISE BALL
V-PIKE PRONE AB CRUNCH (3 SETS OF 10)
• LIE FACE DOWN (PRONE) ON THE BALL WITH YOUR HANDS ON THE FLOOR FOR STABILITY
• BEGIN WITH THE BALL POSITIONED AT THE UPPER THIGH WITH YOUR LEGS EXTENDED
• SLOWLY ROLL THE BALL UNDER YOUR BODY WITH HIPS MOVING UPWARD BRINGING FEET CLOSER TO ARMS
• KEEP LEGS STRAIGHT. ONCE IN A V POSITION, PAUSE AND SLOWLY ROLL BACK TO PRONE
USING AB STRAPS
HANGING LEG RAISES (3 SETS OF 15)
• HANG FROM STRAPS WITH UPPER ARM PARALLEL TO THE GROUND. LEGS ARE EXTENDED.
• BEGIN BY LIFTING KNEES UP TO CHEST, PAUSE AND SLOWLY RETURN TO EXTENSION
• DO NOT SWING. LOWER YOUR LEGS SLOWLY, WITH CONTROL
• THIS EXERCISE CAN ALSO BE DONE WITH A TWIST AS YOU RAISE YOUR LEGS TO WORK THE OBLIQUES
WORKING THE OBLIQUES
SIDE LYING LEG LIFTS ON FLOOR (3 SETS OF 15 ON EACH SIDE)
• START ON THE FLOOR, ON YOUR SIDE; PROP YOURSELF UP ON YOUR ELBOW. KEEP OPPOSITE HAND ON THE FLOOR BEHIND YOU FOR BALANCE.
• WITH LEGS EXTENDED, LIFT BOTH UPPER AND LOWER BODY AT THE SAME TIME, CREATING A SIDE LYING V. LOWER YOUR BODY SLOWLY.
• REPEAT ON THE OTHER SIDE
Similar threads
