Bros. This is ridiculous. I’ve been lifting for a decade and still have the shittiest abs even when being able to squat 455lbs. I’m tired of this. Been doing a YouTube an circuit for the past 45 days almost daily but I need the real secrets. I don’t care if I have to spend an hour a day, let me have it.
I’ve noticed that it’s hard for me the breathe properly and my lower/mid back will tense up when doing lower ab movements. How do I overcome this and get those beautiful blocky abs with a canon running down the middle?
>pic is me flexing.
I want to help you. I’ll come back later.
-that guy with the crazy abs
My abs are still small and weak
Thanks for the tip
Ok I’m back (crazy abs guy, picrel).
I’m gonna start with the obvious here, I’m sure you all know this but it still needs to be stated: to have visible and you have to be lean.
Depends on the person, but generally 12% bodyfat or lower.
Keep in mind as well that the low stomach is the final and most stubborn bit of fat to get rid of for at least 99% of human beings.
Alright, now that that’s out of the way let’s talk about ab training.
First I’m gonna cover some training principals, then I’ll get into effective exercises.
I’m gonna start with the biggest mistakes I commonly see: high tempo/explosive movement, and super high rep training.
You wouldn’t train your biceps like that, would you? But for some reason I actually see people throwing their body forward and letting gravity slam it back to earth over and over, calling it “crunches,” as if that’s going to generate any actual tension. If I had to guess why I unfortunately see this more often than I don’t, I would wager that it’s because people associate fast crunches with “burning belly fat.” Hopefully I don’t face to explain to you that body fat is not burned locally, it must be lost globally via proper caloric deficit (and the low stomach will be the last area to lean out for most people, as previously stated). To develop hypertrophic abs with hardness and separation, you need to train them just like a bodybuilder trains their bicep: slow and controlled, with a deep squeeze at the peak contraction and a slow smooth eccentric as you lower your body. This also means using enough resistance that you aren’t doing a shitload of reps. If you wouldn’t do 100 ten lb. curls, you shouldn’t be training your abs that way either.
To be continued…
Another key point I want to make is the importance of flexibility in ab training. If you have limited ability to flex/extend/rotate the spine, you may have difficulty efficiently activating your core musculature. Unironically, yoga is fantastic for developing the mobility necessary for optimal core development.
The last point I want to make before getting into specific exercises is that the “abs” is just one core muscle (rectus abdominus). The muscles of the core should be trained holistically for ideal development. This means training not only the abs, but the side abs, lower back, and deep core muscles as well.
With that being said, here are the most effective core exercises in my opinion (having personally tried the vast majority of core exercises).
The target muscle, for this exercise is the rectus abdominus. You will need a decline bench. Lay back completely against the bench, allowing your back neck and head to relax entirely. Start by elevating your head and neck first, then your upper back. Place your hands on your abs and feel how the top row of abs contracts as soon as you lift your shoulders from the bench. Slowly raise your torso, one vertebra at a time. Exhale as you bring your body as far forward as possible, and squeeze your abs tight at the top. Maintain that tension in your abs as you slowly lower your back to the bench, vertebra by vertebra until your upper back shoulders and head make contact with the bench again. Repeat. Make sure your upper back and head contact the bench on every rep, for some reason people really like to shorten this movement. If you can do 20 or more of these, you probably need to increase resistance. If the decline bench you’re using is adjustable, the best way to increase resistance is to make the decline angle steeper. Once you can perform 20 or more crunches on the steepest angle, it’s time to start slowly adding weight. Hold a plate or a kettlebell against your chest, you can raise it over your head at the top of the movement to move it out of the way (which is also great for strengthening, the middle and lower trapezius). You can even drop the weight and keep going if you need more volume (like a drop set). However, if you aren’t holding anything, I highly recommend placing your hand/hands on your core to enhance mind muscle connection during this exercise. That will allow you to make your abs as hard as possible when you squeeze them. If you want to try a more advanced version of this that will also hit the obliques really well, alternate twisting left and right slightly in between symmetrical crunches (left/middle/right/middle/left etc.).
If I could only do 1 core exercise for the rest of my life it would be this one for sure.
Exercise 2: forearm supported leg raises.
The target muscle, for this exercise will be the lower fibers of the rectus abdominis. The rectus femorus will activate on this movement, but you want to make a conscious effort to keep your legs relaxed. For this exercise, you will need the leg lift station at your gym (that thing with the dip bars, pull up bar and elbow pads). hanging leg raises are overrated as an ab developer. Don’t get me wrong…It’s a fantastic movement from a gymnastics standpoint, it’s just not optimal specifically for making your abs bigger/ more defined. This is because most people will exhaust their grip before their abs, and also because the point at which the legs rise above a perpendicular angle to the floor there’s typically no further contraction in the rectus abdominus (the latissimus dorsi is actually what is generating that larger range of motion, think of a front lever raise). Therefore, the elbow pad version is vastly superior in my opinion for hypertrophy. Start with your legs completely relaxed and hanging apart. Bring your legs together and cross one ankle on top of the other. Keep a slight bend in your knees with your legs, relaxed and slowly raise your feet up with a slight twist to the side. This slight twist will better match the orientation of the fibers of the lower portion of the rectus abdominous then if you were to come straight up. Alternate twisting, slightly left and slightly right on each rep. Hold each rep at the top for at least 1 to 2 seconds and lower as slowly as possible. I highly recommend uncrossing your legs and allowing them to hang apart between each rep, and alternating which ankle is on top of the other on each rep as well. You should not need to bring your legs higher than 90° as stated earlier in this paragraph. If you need more resistance, use ankle weights and progress slowly. You can also mechanically drop set by switching to knee raises if you need more volume
Exercise 3: corkscrew? Honestly, I don’t know what you call this thing but the target muscle is the obliques and serratus anterior. This is easily the best move that I have found to develop that area of the core. For this exercise, you will need dip bars.
Start with your arms locked out, as if you were at the top position of a dip. Without bending your elbows, slowly raise your butt and lower back as far up as you can. Imagine you’re trying to show your asshole to the ceiling. I know that sounds weird, but just do it. Hold for 1-2 seconds at the top, then lower slowly back to the starting position (which feels like the top of a dip). Now try doing this alternating between coming up with a slight twist to the left and a slight twist to the right. Feel how about twist allows you to squeeze the absolute shit out of your oblique.
Side note: if you have problems with shoulder stability, you should probably not be doing this exercise, as the weight of your body will be supported by your shoulders, the entire time. However, this is directly why it is so effective at developing the serratus anterior musculature.
>raise your butt and lower back as far as you can
I can’t picture this. You mean forward? Or to the side ?
Google “athlean x screwdriver” (I can’t post the link hear it thinks I’m spamming). Watch how Jeff does it. I would suggest keeping your arms a little straighter than his, and raising your butt behind you a little higher than he does as well.
Move them away from each other, get the curve going, that's going to maximize ab work
can you post more ab photos
Exercise 4: hyperextensions. This exercise will target the lower back (erector spinae). The lower back is quite strong and can be overloaded through hip hinging in general (basically any dead lift), but from a core hypertrophy standpoint, you don’t actually need to add any weight. To do this you will need the hyperextension station at your gym (that thing you rest your legs on and let your torso hang down/forward from). First adjust it so that your entire torso is hanging off as far as possible. Second curve your back as far forward (flexion) at the bottom of the movement as possible. Slowly rise vertebra by vertebra curving your back as far backward as possible (extension). You may have heard people tell you not to do this on hyperextensions and that’s probably a good idea when you’re using weight. However, from a perspective of bodyweight movement this is not only completely safe, but something that probably all healthy human beings should be able to do pain-free. The spinal erectors run along the entirety of the spine and are responsible for full flexion of the spine (like a bridge position in yoga). therefore, moving from an entirely flex position to an entirely extended position will hypertrophy the spinal erectors most efficiently. If you want to try a more advanced version of this exercise, I once again suggest alternating between a slight left twist and a slight right twist as you rise. Be very mindful and focused on this exercise.. it’s very easy to tweak something if you aren’t experienced or don’t have a background in calisthenics/gymnastics/martial arts/dance. This also an excellent movement for opening up the chest and upper back.
Exercise 5: plank (an actual plank, not that sorry excuse for a plank I see 99% of the time). The plank is either one of the most useless exercises for the core or best, entirely contingent on how it’s performed. Let’s go over some of the biggest things to avoid. Number one: raising your butt toward the ceiling. The whole point of this exercise is to maintain a straight body line from head to toe. This means you should maintain a posterior pelvic tilt the entire time. This position is sometimes called a “hollow body” position in calisthenics/gymnastics. The second aspect of form to check for is that your upper back is slightly rounded, and your shoulder blades are protracted (spread apart). This will also help you develop the serratus anterior.
Now to perform the plank properly, you should place your elbows as far in front of you and your toes as far behind you as you can hold for a 10 count. You should be physically shaking at the end of those 10 seconds. If you aren’t, it’s because your elbows were too close to your body a.k.a. you were being a pussy. Nobody cares how long you can hold a plank, this is purely a means to an end for you to develop the core that you want to have. So make it fucking count. This should literally be the most masochistic part of your entire fucking week (unless you do endurance cardio). Once you are physically shaking at that 10 second mark bring your elbows and your toes in toward your torso very slightly. Notice how much easier you can now hold the position. Once again, when you start shaking, bring them in slightly closer. The entire time this is happening, you need to make a conscious effort to squeeze every single muscle of your core simultaneously. You should feel your belly button being squeezed in toward your spine, your obliques squeezing from the sides, your six pack scrunched up, your glutes flex to keep your pelvis tilted. It can be difficult to breathe whilst maintaining this position, but the more you practice it the more natural breathing will feel. Do this plank at the end of your ab workout to absolute failure. You should be fighting against gravity with everything that you have. If you are advanced enough, I highly recommend alternating between this plank form and doing dragon flags (that way you have a balance of shearing force on the spine in both supine and prone positions.) final note on this exercise: if you don’t feel like you had a religious experience at the end, you did not push yourself hard enough.
Well, that’s all I got really regarding core development. I hope it helps you guys achieve your goals. Thanks for coming to my ted talk.
thank you bro. Worth wading through all the retards for posters like you. I’m gonna screenshot this and hopefully report back in a few months with some progress.
We’re all gonna make it bros
Good question, I usually hit abs 1-2x per week after legs. I’ll usually do 1-2 sets of those 5 moves I described. My stance on volume in general is to go for minimal soreness. If I’m not sore at all, I can’t really be sure. I’m hitting the muscle effectively… but if I’m really sore, I’m probably overtraining and I’ll have to waste extra time recovering that I could’ve spent training. So in a nutshell try to find an appropriate training volume to yield the ever so slightest bit of soreness.
Op here. I did your routine. On the first exercise, does your lower back come off the decline bench? I would assume not because then you’d be using hip flexors. Also my abs bunch up in middle no matter how hard I squeeze. I’m guessing they are just really weak and my transverse abdominals are also weak. Will probably need to throw in something like hollow body holds to get that one stronger.
I couldn’t do the corkscrew one due to shoulder issues.
Thanks for your knowledge crazy abs anon!
Could you elaborate a bit on volume? How many times per week? Or a vague idea on reps / sets or something at all
Thank you based ab bro
whats ur stack
I don’t take anything weird, just Creatine/caffeine/beta alanine. I also microdose mushrooms before the gym but that’s decriminalized where I live. Stay natty bro, don’t roid unless you plan to (and have the genetics to) become a pro bodybuilder. No other reason for it imho most people can go much further naturally than they realize
I tried to do the plank like this but my back just ended up hurting and I started shaking without feeling my core, am I holding my ass too low or something?
You're not tucking your tailbone. Posterior pelvic tilt is crucial.
Thank you anon
bro high reps is the best way to get the pump on the bicep
i agree on the controlled slow tension on the way down though
>pic related is my abs
Just lose fat is that easy, you are clearly 16-17% body fat, cut
L-sits have helped develop my abs, though I still need to cut down. try those. remember to shift your arms forward as you raise your legs to minimize the leverage against you so you can get that perfect straight leg form, hold for as long as you can, and then cap it off with some controlled(no momentum) leg lifts
fork put downs and flexing
u probably have digestive issues causing your small intestines to swell up
Interesting point. I just had a doctors appointment because I’ve been having diarrhea for the past month. You might be on to something here.
ray peat carrot salad not to be underestimated for digestive issues, might as well give it a try for a week or so
Can I eat the carrot regular or does it have to be sliced lengthwise?
regular is fine, just not cooked or juiced
Pic every day + this https://youtu.be/b4XJwbSUKn8?list=FLD8ghEdiYlXOq67hbwxkAbQ
Also throw in some L lit-ups on parallettes.
>trannime workout plan
no one has ever gotten abs using images as workout plans
why would you do 10 different exercises for abs lol, just do pullups and compounds
Go to a third world country and get captured by a mafia syndicate or religious extremist group. If they don’t behead you they will throw you in some sort of cell or pit with maybe a small rusty can of water. The longer they keep you in the more likely you are to get to a low enough body fat percentage to gain visible abs. Getting out alive will be another thing. Maybe if it is the religious route you can convert and join their cause.
Why the fuck are people in 2023 still recommending doing 50 reps for abs.
>How do I make abs
plancks - do a lot of planks, never do crunches, that's it
of course stay lean, kitchem yadda yadda, plancks work out abs, u can get noobie gains in anyrhing that u did not do hitherto with proper targeted excercise choice, claves too! and even pecs when u stretch em first time since u got stronger than ur mother, the possibru is endless when u're true with yourself and when you employ truth as your guide
> dude, there's no need for ab workout when u do compouds, u just need single digit body fat yo
true, you're prolly doing compounds wrong though, too much weight not enough focus on muscles, fart gets of easy here cause how am i going to write down that u rly need to have your quad and knee in oreder to get proper calves, and hams stretch, i can't, nobody can it has not been done - verbalising this is sorta one man one life job. frankly u need an coach if u're below my iq, 130 on raven test
fart stands for fake arse robotized trasffic
do plancks, adhere to your caloric deficit inducing diet of choice and u will see ur abs, i was told: "those are some deep fucking cuts" regarding abs and i wasn't even doing plancks yet - yet another reminder, shit's complicated enough
this is bullshit, i only started seeing my abs my bulking up and doing the ab crunch machine at my gym with weight
>fart stands for fake arse robotized trasffic
are for abs - u can't argue otherwise u pice of shit code written by shit soiled pajet phangers can u ?
bro you can barely form a sentence without grammar errors and english isnt even my first language
why would i follow ur shitty plank advice when ive done it and never saw any improvement?
are you on drugs?
OP post legs, I have never trained abs but I get definition just by doing a cut. I squat and dead heavy and thats usually enough ab work for me.
bit pretending to be powersitter fatso - never met one, have u?
ok found your problem.
do squats and deads
retards on this board will do anything to shit on someone, post YOUR legs now retard
post legs and abs
deadlifting and squatting for abs is retarded
I used to squat and deadlift heavy. Not worth it anymore due to lower back issues. I still front squat once a week and trap bar deadlift, focusing on using the right muscles more than maxing the weight. Front squats definitely feel better for my core than back squats ever did.
Problem with leg raises is i find it really difficult to not use hip flexors. Also hanging form a pull-up bar while I do them is very difficult. I think I have to start easier
Bizarrely I find it much easy to hang in a chin-up position, arms flexed at 90 degrees, than to dead or active-hang.
As for hip flexor activation, just imagine you're try to suck your own dick, pelvis to face. If you need to bend your knees that's fine.
OP I'd lick your stomach all day long. It looks great
First off, make sure you're actually using your abs, and not your hip flexors, when doing ab movements.
Second, understand the mechanical function of your abs. They bring the base of your sternum and the top of your pelvis together. Any movement that does this will train abs.
I'm an big fan of hanging leg raises, though it does require a little flexibility. And you can easily add weight by holding a dumbbell between your feet.
Give it a try. If your abs aren't sore the next day, you're either going too light or you're using hip flexors too much.
You look fine stop being a gaylord for abs. Abs look hella gay and feminine
>Abs look feminine
What planet are you on?
Some people just get cucked with genetics. I had abs when I was a dyel at 15% body fat
Get a 4pl8 squat and 1.5pl8 OHP.
>buh ab complexes
Funny how everyone saying this is 130lb sometimes even less. If you DON'T have abs while that skinny, you might as well have a nice day
This is dumb duck advice
I would hazard a guess that 95% of men that can squat four plates have let themselves get WAYYYYUU too fat to have abs
Posting because that other anon is a fag that doesn't share his screenshots.
Cutting down is so easy, yet only the fewest people manage to do it. I guess I'm just better than them.
Step #1: Embrace hunger. Wanting to eat and not doing it is when you're burning fat. The last time I eat is after gym. That's around 7pm and I only drink some whey, eat 2 apples and maybe a bit of rice pudding. I stay up another 5 hours and go to bed at 12 - hungry.
Step #2: Endure this for 2 weeks, or until the feeling of hunger turns into something you crave.
When I did this the last time, it was so effective that I had to do fast food fridays so I wouldn't lose too much weight.
Oh, I forgot to add Step# 3: Never stop.
1. Better lighting
2. Better pose
Thanks OP for the thread
Thanks crazy abs guy anon
Thanks anon that compiled information in a screenshot
I'm like 20% and my abs show like yours even tho u must be like 14%, I recommend weighted crunchess and planks, that's my preferred thing to do about abs and it helps with walking, I feel stable and pretty good