Ab flab.

[Hitoi]

I have ab flab. I'm working on the cardio part but I want to start working my ab muscles. I want to put them through hell and I want them to be so sore that the second I wake up, my eyes well up in tears.

I don't like to use any of the machines at the gym so I'm looking for routines/exercises to do at home. I've heard that the big bouncey stability ball is great for this. Anyone use one? If not, any other suggestions are cool, too.

Note: I do NOT want to do regular crunches. Fuck those.

[GiveMeFunkyBeats]

I have ab flab. I'm working on the cardio part but I want to start working my ab muscles. I want to put them through hell and I want them to be so sore that the second I wake up, my eyes well up in tears.

I don't like to use any of the machines at the gym so I'm looking for routines/exercises to do at home. I've heard that the big bouncey stability ball is great for this. Anyone use one? If not, any other suggestions are cool, too.

Note: I do NOT want to do regular crunches. Fuck those.



get one of those big inflatable ball things (i know there is a technical term probably) and do crunches on that


/edit, i totally didnt read ur entire post before i responded, god i suck

but yeah those things work if ure consistent

[ramz]

everything I'm reading says that if you're doing the proper whole body exercises, your abs get plenty of working out in the course of that... You don't need to do a million situps/crunches to get great abs. The Cross Fit stuff I'm starting to get into (and I am by no means an expert...I'm just parroting what I'm reading) only really call for a total of 30-45 sit ups during the warm up.

[housecat]

I do sit ups using the big blue ball in our gym downstairs sometimes. Yes, the big blue ball. I DEF feel it in my abs the next day whereas I don't feel it when doing the same amount of normal sit ups. It's much easier on my back too.

[Hitoi]

everything I'm reading says that if you're doing the proper whole body exercises, your abs get plenty of working out in the course of that... You don't need to do a million situps/crunches to get great abs. The Cross Fit stuff I'm starting to get into (and I am by no means an expert...I'm just parroting what I'm reading) only really call for a total of 30-45 sit ups during the warm up.

Yeah, that's pretty much my problem. I'm stubborn when it comes to dieting (in other words, I refuse to do it) and I can only get to the 30-35 minute mark with my cardio. So, it'll be hard to whip my abs into shape unless I put in a little more effort in that area.

[Alexis]

Last weekend I visited a couple that had one of these things.
Apparently it improves posture and works core muscles while you are sitting, because you have to balance and constantly adjust on it.

They use it at the computer.

http://www.bowflexcatalog.com/media/images/new/hhf2006/Detail/AB013_PilatesBallChair_dt_v1_m56577569830486891.jpg

I thought it was neat and not as uncomfortable as it looks.

[Precious12]

Last weekend I visited a couple that had one of these things.
Apparently it improves posture and works core muscles while you are sitting, because you have to balance and constantly adjust on it.

They use it at the computer.

http://www.bowflexcatalog.com/media/images/new/hhf2006/Detail/AB013_PilatesBallChair_dt_v1_m56577569830486891.jpg

I thought it was neat and not as uncomfortable as it looks.

I so want one.

[ramz]

Yeah, that's pretty much my problem. I'm stubborn when it comes to dieting (in other words, I refuse to do it) and I can only get to the 30-35 minute mark with my cardio. So, it'll be hard to whip my abs into shape unless I put in a little more effort in that area.
screw the cardio... do body weight/full body exercises... you'll get done in waaaaay less time, and you'll feel like you've been run over by a bus every day... oh, and FYI, the "belly pooch" is like one of the last stores of fat to go on your body... if you wanna get rid of it, you're talking a pretty serious regimen of exercise AND diet... Personally, I don't care if I have a 6 pack... I just want a decently flat gut, no love handles, and a smaller waist...

[OhNoesIt'sJohn]

Diet and exercise are the only things you're gonna need...you have to be a certain body fat percentage in order for the ab fat area to start leaving.

whats sad is that it's one of the last areas to go when losing weight.

all doing massive crunches and the like is strengthen the muscles there and build them...won't remove the fat at all.

[OhNoesIt'sJohn]

screw the cardio... do body weight/full body exercises... you'll get done in waaaaay less time, and you'll feel like you've been run over by a bus every day...

actually, if you do like 10-20 minutes of light cardio after lifting, you're gonna notice HUGE results fast.

[Precious12]

ya definitely need both for maximum results.

[Hitoi]

Sometimes when I see commercials or pictures of girls with super flat stomachs, I think to myself, "Okay, so maybe my stomach will never look like that. But they will never know the joys of a fully loaded baked potato or a huge slice of key lime pie" or something to that effect.

[OhNoesIt'sJohn]

Sometimes when I see commercials or pictures of girls with super flat stomachs, I think to myself, "Okay, so maybe my stomach will never look like that. But they will never know the joys of a fully loaded baked potato or a huge slice of key lime pie" or something to that effect.


they do

once you get in to eating right, you can sneak shit all the time, it's just when you are dropping weight is when you have to be careful.

[imabagel]

and lots of shots of water.

:)

[ramz]

:yes: maintenance is almost a joke once you get to looking like you wanna look...

[Zodiac*Blue]

Most importantly... what kind of cardio are you doing?

For best results, it should be cardio that incorpoates the full body. Results with a treadmill, bike, or stairclimber are slow in regards to burning ab fat. If you have access to it, your time will be better spent swimming or on elliptical.

[Hitoi]

Larry, I need you around to take water shots with me during my workout.


Most importantly... what kind of cardio are you doing?

For best results, it should be cardio that incorpoates the full body. Results with a treadmill, bike, or stairclimber are slow in regards to burning ab fat. If you have access to it, your time will be better spent swimming or on elliptical.

I use an elliptical at the gym but I usually just go with the fat burn mode for 30 minutes. There are a bunch of different options (hills, cardio, etc) with different resistance but I never know which one to use. That'll probably effect how many calories I'm burning, right?

[Verbal Radiation]

WTF is Valerie when you need her =(

[Zodiac*Blue]

Larry, I need you around to take water shots with me during my workout.




I use an elliptical at the gym but I usually just go with the fat burn mode for 30 minutes. There are a bunch of different options (hills, cardio, etc) with different resistance but I never know which one to use. That'll probably effect how many calories I'm burning, right?

Fat burn is set so you maintain a certain heart rate that is optimal for burning fat. Are you using the heart rate sensors?

[LOGO]

Ali, do these:

Cable Crunch

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Tips: Kneel below a high pulley.
Grasp cable rope attachment and place wrists against the head.
Flex hips slightly and allow the weight to hyperextend the lower back.
With the hips stationary, flex the waist so the elbows travel toward the middle of the thighs.
Return and repeat.

http://www.bodybuilding.com/fun/2002/cablecrunch1.jpg
http://www.bodybuilding.com/fun/2002/cablecrunch2.jpg


Decline Reverse Crunch

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Lie on your back on a decline bench and hold on to the top of the bench with both hands.
Don't let your body slip down from this position.
Hold your legs parallel to the floor using your abs to hold them there.
Keep your knees and feet together.
Slowly contract your abs, focusing on bring your pelvis up and in towards your chest.
Let your abs do the work!
Slowly lower your pelvis to the starting position, keeping constant tension on the abs.
Don't arch your back inwards while you are at the down position!

http://www.bodybuilding.com/fun/2002/reversedeccrunch1.jpg
http://www.bodybuilding.com/fun/2002/reversedeccrunch1.jpg


Guarantee you'll be crying in two days from the soreness.

[Verbal Radiation]

oops nm

[sweetnarcosis]

the cable crunch looks interesting, any recommendations for weight on that?

[Hitoi]

Thanks for the pics and such, Jon boy. If I'm not too self-conscious, I'll try these out at the gymnasium.

[ramz]

the cable crunch looks interesting, any recommendations for weight on that?
as if you need to be any hotter...peshaw...

as with most weight training, it's important to find what you can do comfortably, without injuring yourself your making it so that you are so sore you can't repeat the routine regularly, and incrementally increase it to find your max over time... Start with 20lbs and work your way up. Also, abs don't need "rest days"... You can do abs every day if you want to...

[sweetnarcosis]

aww thanks jason! :blush:

and abs don't need to rest? really?

[ramz]

aww thanks jason! :blush:

and abs don't need to rest? really?
really :D

[LOGO]

as if you need to be any hotter...peshaw...

as with most weight training, it's important to find what you can do comfortably, without injuring yourself your making it so that you are so sore you can't repeat the routine regularly, and incrementally increase it to find your max over time... Start with 20lbs and work your way up. Also, abs don't need "rest days"... You can do abs every day if you want to...
Yeah, what he said.

Just to give you some frame of reference, when I was still going to the gym every day, I was doing cable crunches with 100 lbs.
3 sets of 12-15 of those and my abs felt like they were going to explode.

[sweetnarcosis]

yeah something tells me i'd never start out with 100 lbs. i'm a huge fan of my abs not feeling as though explosion is an option.

[Verbal Radiation]

*snickers*
aflac

[LOGO]

Ali, this one was interesting to me, but I never kept up with it.
It's VERY hard to do:

Side Bridge

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Works your obliques and helps stabilize your spine.
Lie on your side and support your body between your forearm and knee to your feet.
Hold position for two to four seconds.
Repeat on the other side.
Build up to at least 60 seconds on each side of your body!

http://www.bodybuilding.com/fun/2002/sidebridge1.jpg
http://www.bodybuilding.com/fun/2002/sidebridge2.jpg

[americankgb]

There's also another good excercise called the stomach vaccum. It works the rear inner abdominal muscles and helps create a tighter midsection. It doesn't really burn any fat but its still a really good excercise that most people forget about.

Stomach Vaccum (http://www.bodybuilding.com/fun/ms-fit5.htm)

[OhNoesIt'sJohn]

There's also another good excercise called the stomach vaccum. It works the rear inner abdominal muscles and helps create a tighter midsection. It doesn't really burn any fat but its still a really good excercise that most people forget about.

Stomach Vaccum (http://www.bodybuilding.com/fun/ms-fit5.htm)

only works if you are at a certain body fat percentage and in the long run it's rather dangerous and really only used in competitions.

i'd avoid it.

[sassypance]

ali do not add weight to your ab exercises, that's for men. your muscles will become larger rather than leaner.

stability balls (or the big bouncy ones you all keep referring to) are really good as well as medicine balls on a downward incline bench. hold yourself at a 45 degree angle and twist yourself (medicine ball in hand) from side to side touching the medicine ball on the bench behind you each time. three sets of ten.

[betseyxox]

The plank is awesome. You can do it on the sides as well. Get in the push-up position but instead of being on your hands, lay the part of your arm from your elbow to hands on the ground and hold it for as long as you can. Make sure you keep your body straight. To do it on the side, basically the same thing except just one arm and keep your feet together (only one will touch the floor). It works wonders on your core muscles.

[Hitoi]

Thanks mon amis! Lots of helpful tidbits here.

[ramz]

Thanks mon amis! Lots of helpful tidbits here.
mes amis

/french grammar nazi

[john c]

Diet and exercise are the only things you're gonna need...you have to be a certain body fat percentage in order for the ab fat area to start leaving.

whats sad is that it's one of the last areas to go when losing weight.

all doing massive crunches and the like is strengthen the muscles there and build them...won't remove the fat at all.

thats so not true. if u develop ur ab muscles they will eat the fat around them for sustenance.
abs r hard to get, took me 2 yrs, at first u wont see progress, it takes a logn time but dont let it discourage u. now i can get away with murder when eating as long as i keep exercising them . the secret in my opinion is ab supersets. pick 4-5 diff exercises for abs, and do them all in a row with no pauses. then rest 1.5 mins, do it again. do this 3 times. but first u will need to develop them to be able to go this advanced so start out doing crunches and the ball . also, if u can do liek 50-60 u r not doign them right. ur form is off. i dont care what people say, ive sene it a million times. people do them too fast, using their back and not letting the abs do all the work. thats my advice to u .

[rdwush]

Note: I do NOT want to do regular crunches. Fuck those.


completely agree.

In addition to the above advice, squats, lifts, sprints and kicks also not only give your abs a workout, but also burn off some of that flab.

If you're going to go all out with ab excercises (the ball, sit-ups, v-ups...etc.) I would recommend mixing in some kicks (assuming you have the room in your gym), squats, sprints, and lifting. That way, you can avoid getting burnt-out or bored with regular ab exercises.

Also, don't forget to balance out your ab workout with back strengthening exercises. I really wish I had learned more about that years ago....