Are leg raises the most effiecient way to develop abs?
 Nothing Ever Happens Shirt $21.68 |
 Ape Out Shirt $21.68 |
Nothing Ever Happens Shirt $21.68 |
Are leg raises the most effiecient way to develop abs?
Are leg raises the most effiecient way to develop abs?
Nothing Ever Happens Shirt $21.68 |
Ape Out Shirt $21.68 |
Nothing Ever Happens Shirt $21.68 |
Hanging L-sits are better.
this, never felt shit from captain chair leg raises, but it did help me build enough strength to do hanging leg raises (that or i just lost fat)
yes honestly, but they hit your hip flexors more than abs
its also the easiest ab workout on a bulk
leg raises are literally one of the worst ab exercices lol
Cable crunch superset with regular decline crunch ftw
>Cable crunch
I tried these and it was the most moronic shit in the world. You'd have to have seriously undeveloped abs for that to do anything. Best ab exercise is weighted decline bench, keep your back straight and head up so it targets the lower abs. Don't isolate upper abs at all, they come no matter what. Only the lower abs you have to work on.
>Don't isolate upper abs at all, they come no matter what. Only the lower abs you have to work on.
lmao you fell for the meme
If you think cable crunches are only for undeveloped abs you're 100% doing them wrong. Work on your form and give them another go and see if you change your mind.
literally do both, cable crunches work upper abs while leg raises work lower abs.
I used to do cable crunches 4-3 times a week with 30-36 kg and it felt great but it was the reason why my elbows got fricked up.
I knew it was cable crunches causing it because when after I took a rest week, everything was fine until I did the crunches again, I felt it immediately in my elbows.
To the bin it goes,
I can't do it without pulling my hair, it's a workout for baldos.
>hands shoulder widthbapart on the floor
>rest your thighs on the arms
>lean forward and push with straight elbows
Best serratus shit there is, upper abs too. Same with scorpion dips and keep your wrists and elbows stagnant.
Huh? Video please
I would but, i am a man and i only own womens clothes and itd make me look like an idiot.
Try bicycle crunches
Do the same shit with straight arms on the dip part thumb over. Remember the weight is the heaviest where its perpendicular.
most efficient way to make your hip flexors super tight and walk around with a titled pelvis like a goober. i don't think i've seen anyone do these in years.
aren't the hip flexors (especially the psoas) called the soul muscle? why is it bad to work them out, I do weighted leg raises and I feel a lot more stabler and have more explosive power when running and jumping
Most efficient way to _ejaculate in the gym_ while flacid, full load dribbling out
>was worried i watch too much porn
>read this
>boner
thanks, anon.
i still think i need to quit porn.
But who is that a picture of?
Looks like Aurora
Not like that. Need to curl your lumbar or you're doing hip flexor
reverse crunches
You flex your hips (ideally keeping your knees extended but this is hard to do so just flex them) and then you really focus on posteriorally rotating your pelvis to activate your core. Shortening the hip flexors is called active insufficiency, which then biases your core.
You can then utilize a lengthened position, such as a plank, or hollow holds, to work the abs in that position.
You can also work your obliques and QLs by doing side bends for high reps, 15-20 to prevent excessive loaded lateral flexion.
The abs weren't made to flex the spine, they are anti extension muscles, preventing your natural lordotic curve from going into excessive extension. If the abs were designed to flex the spine, our spinal canal would have a different structure to protect against herniations.
Developing the abs safely with minimal risk to the spine takes a lot of effort.
decline bench situps
OK but what should I do instead?
Roman chair situps.
I am trying to fix my shit posture so i'll avoid working my already tight hip flexors
they're great but a lot of people don't know how to engage their abs and end up mostly training their hip flexors. start with deadbugs with your lower back flat against the floor, if you struggle to keep your back against the floor then that means your abs are very weak. only extend your legs and arms as far as you can before your back comes off the floor and progress the rom over time as you get stronger.
the end goal is to hold the end position for 60 seconds (both legs fully extended with glutes activated, both arms extended overhead, with lower back firmly planted on the floor). at this point you can go on to hanging leg raises or you could hold a dumbbell with your feet and with your hands to make it harder.
most efficient way of developing rectus femoris while making you think you're training abs, yes
just do crunches
spinal flexion is the only thing that will train your abs
No
The rectus femoris is part of the quads
There is no such thing as upper and lower abs
Everyone on this board is moronic
>The rectus femoris is part of the quads
yes exactly
and you will only be training them during a properly performed hanging leg raise, which is what you feel on the top of your legs near your hips every time you do leg raises, because it's one of the functions of the rectus femoris due to its bi articular structure
that's why leg raises suck for abs
You're correct, my bad. For some reason didnt remember that the rectus femoris flexes the hip as well
>There is no such thing as upper and lower abs
>Then calls everyone moronic
The rectus abdominis is one muscle moron, you cant train a specific region of it unless it has multiple points of origin, and the rectus abdominis does not. Its like saying you can train your upper and lower bicep separately
>you cant train a specific region of it unless it has multiple points of origin
Yes you can. Not entierly, but muscle biasing is 100% real. You're a Black person.
No you cant you dumbass, you have no understanding of physiology. The muscle attaches to the bone in one place and pulls at that one place fricktard, how could you bias different parts of the same muscle when every part of the muscle inserts at the same point
i'll insert my rectus into your abdominis and show you a thing or two about pulling bones
regional hypertrophy is most certainly a thing.
No it isnt
I was going to respond to you but I just realized Its pointless to argue with morons. You can keep being wrong I dont care
>I was going to respond to you but I just realized Its pointless to argue with morons
Well you got that right
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10407320/
>Its like saying you can train your upper and lower bicep separately
Yes you can you absolute fricking animal, is called regional hypertrophy, preacher curls train the lower portion of the bicep where it a attaches to the tendon into the elbow and behind the back curls train the upper portion, the so called bicep peak.
>behind the back curls
I thought is was overhead deadlifts that did that
give ab routine
The fact all of you gays are apparently doing multiple exercises and even debating which are better tells me how this place is 99.9% dyels.
The 6 pack look isn’t about „developing your abs“. It’s about being lean enough. And also about have enough muscle to look like you lift and aren’t just starving.
No ab exercise will get you below 15% bf and no an exercise will give you a v taper. In fact you’re probably hurting your v taper by being too much ab and oblique work.
>The 6 pack look isn’t about „developing your abs“. It’s about being lean enough
it's about both
frick off with your stupid ass "compounds are all you need" bullshit
plenty of people can be skinny as frick and still won't have visible abs
if you never had them growing up they won't magically appear after you cut
I didn’t say compounds are enough. I said doing ab training when you are dyel and or too fat is worthless at best and harmful at worst. You’ll just get a blocky waist and look skinnyfat in clothes.
There is no such thing as „skinny as frick with no abs“.
Like I said in my post which you obviously didn’t read the „six-pack“ people think of has nothing to do with muscle. You don’t lift do you think you do sit ups to spot reduce belly fat and get that skinny 140 lbs celebrity with abs look.
All you gotta do for that is lots of cocaine and forgetting to have breakfast and dinner.
You're a dumb homosexual. Saying "6 pack isn't about developing the muscle you want to show, it's about being lean" is about as moronic as saying "don't want undefined sausage roll fatceps? Cut. Doing curls will just make you stocky and fat". Guess what actually training your abs does? Makes em bigger, homosexual. Guess what that means? Means they show through even at higher BF %ages. You can 100% be lean and not have your abs show, because even a fraction of fat can still cover non-existant muscle.
What exactly does that pic have to do with your argument? Your argument is that someone skinny won’t have abs if he doesn’t train them. Your pic is of someone who’s soft that has a semblance of abs. Are you saying you are skinny but still don’t have visible abs?
>Your pic is of someone who’s soft that has a semblance of abs.
You think he'd have a "semblance" of abs if he didn't train them?
anyone that says you don't need to train abs, it's all about diet, has 99% never done a real cut in their life and don't have abs
I took the 'abs are made in the kitchen' meme when I started, on my first cut I realized that I have no abs muscle, people with way higher body fat than me had more visible abs than me. Destroyed my cutting motivation for a while
now i do abs every other day
You are a fricking moron. The higher body fat guys are pushing heavy weight and bracing like mad. That's literally all you need to strengthen your abs. I'm 50 natty and probably mog the shit out of you and all I do is pretty much SS with a few extras
it shocks me how many fricking dyels are on this board that still tout that nonsense
Okay enjoy cutting when you have 0 ab definition LMAO
Why do you even bother explaining this to them...just let them cut and realise how stupid they are
I simply refuse to live under the tyrrany of moronation. I post not to convince the moron, but to convince the lurkers.
rectus abdominis are a muscle and just like any other muscle they can be developed in order to protude better through the layer of fat and skin
facts
all muscles that you care about have to be trained it isn't up to debate
>the six pack isnt about developing your abs its about being lean enough
You are aware that the "abs are made in the kitchen" meme is laughed at now, right?
>There is no such thing as „skinny as frick with no abs“.
no amount of cutting will make your abs visible if you don't have them developed
>There is no such thing as „skinny as frick with no abs“.
moron
Abs are clearly visible in those 'caust victims
>tfw mogged by a starving prisoner
Rolling wheel
My abs started growing properly after starting incline situps. For progression, first max out the angle, then hold a plate to ypur chest, then to your head, rinse and repeat with the next weight
I personally do hammer twist for obliques.
So, do these do anything?
people say they are DYEL but cable crunches have rocketed me to abdom im a couple of months.
That and decline situp
oh also leg raises or reverse crunch or whatever where you sweep your hands under your ass as you lift legs up
those actually crush abs if you focus on form and dont flail. I find that's a pretty important part of all ab work tho you really need to keep your shit tense/back curled and focus on engaging
I'm a dyel and even I managed to make it hit my core after thinking a little about it.
The absolute state of fit...
The most effective way to grow your abs is the same as any other muscle, progressive overload, leg raises are ok but after a while you'll need a version where you can add weight, cable knee raises are god tier + weighted sit ups and weighted planks.
No - there is no easy way to progressively overload this exercise
just do weighted crunches
cable crunch is the best. so many ways to target your abs based on where you are positioned, hip width, etc.
This might be a stupid question, but is there a fascia strengthening component to abdominal training? The soreness I get from doing abs feels different than DOMS elsewhere in the body, almost like it's at the surface, at least for lower abs.
I FRICKING HATE DOING CORE I HATE HATE HATE IT SO MUCH WHY CANT I JUST DO COMPOUNDS FUUUUUUUUUUUUUUUCKKK
>Hey guys is x the best ab excercise?
replies all with different answers and "facts" on which one is best
Every time.
I like the dragon flag. Makes my core sore for days.
i like first post best post
but half way leg raises? don't you gotta bring your feet to the bar?
started doing cable side bends too
Do a candlestick on a bench but have your hips hanging off the end so you can get crazy tension in the stretched position. Alt: sit ups on a glute ham apparatus, same idea, big tension in stretched position
Does anyome with a heavy bench have weak abs?