Posted: 7/5/2009 7:45:25 PM EDT
| So this pretty much says it all. I'm trying to find a workout that is aimed towards strengthening/ building up my midsection. Almost everything that I find online is the regular "just do situps and crunches" type of deal. I already do that and they work my upper abs but not the lower ones. For the record I have no problem maxing out the situp portions of the Air Force PT test so strength really isn't the problem. Does anyone have a method that works for getting your abs ripped? |
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Squat Deadlift Ab wheel The exercises I listed should be done in addition to these- these are the first ones you do IMO. Also try some overhead squats, they will give your abs a workout..... great minds have related usernames and think alike!  True story
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Daily do 80 sit-ups ab bench at full decline, 20 leg lifts on my tower, 60 side bends (each side w/30# dumbbell in each hand). I've also found that my 25 each wide and narrow grip pull-ups, followed by 25 chin-ups have helped too. I also do curl and bench in my weekday routine.
If I'm sore during or the next morning, I chug an Isopure zero-carb shake, seems to work. I've sort of developed this after three+ years of getting back into lifting. YMMV 
ETA: should try ab wheel, must try to hurt myself more 
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Whats an L-sit put your back against the wall, put your feet and knees together about 2 feet away from the wall. now slide down the wall til your thighs are parallel to the floor. stay there for a while for a tougher time, do it without a wall without falling over. |
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knees to elbows from a pullups bar L-pullups L-sits If you can do an L-sit for 30 seconds your abs are freaking strong. Wow. L-sits are brutal. Just barely managed 10 seconds. Nice job, that's pretty damn good....I couldn't do that right now.... |
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Left heel tapped the ground at 23 seconds. Could have gone longer after that but I figured if you touch the ground the exercise is terminated as far as time is concerned.
Was shaking a little after 15 seconds, haven't done those in a long time, I guess that's one of the benefits of being smaller |
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Whats an L-sit put your back against the wall, put your feet and knees together about 2 feet away from the wall. now slide down the wall til your thighs are parallel to the floor. stay there for a while for a tougher time, do it without a wall without falling over. That's not any L-sit I'm familiar with. An L-sit is basically sitting upright on the ground with your legs extended out front of you and going up on your palms. |
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What AGW said is correct. Couldn't find any decent pics on the floor, only on parallettes Basically this minus the parallettes, holding yourself up with your palms/fingers. Sweet clothes, optional. http://i25.tinypic.com/ruvhx2.jpg Yeah, this is an L-sit. I usually use the top part of the palm of my hands, I used to try to work on using fingers only and I could do it for about 5 seconds but I stopped working on that and can't do it at all now..... |