Im fricking tired of these bullshit "GET ABS WITH THESE 20 DIFFERENT EXERCISES IN 10MIN" routines. Im not gonna do that shit, can you give me like 2-3 best ab exercises that i would stick to
Im fricking tired of these bullshit "GET ABS WITH THESE 20 DIFFERENT EXERCISES IN 10MIN" routines. Im not gonna do that shit, can you give me like 2-3 best ab exercises that i would stick to
No crunches
Mostly Leg raises
Watch this video
EVERY OTHER video is shit
leg raises
ab wheel
deficit situp w/out weights
AI generated image
>Hanging leg raises with variations
>Ab roller
I also do crunches but with legs straight up, DON'T BEND FORWARD, move straight UP.
stupidity generated post
The reason you're confused about all this is because you don't know anything about anatomy or what any of the muscles are or what they do or even how muscles function on a basic fundamental level. Watch some basic anatomy videos on youtube and watch some specifically on how the midsection works too. Literally all you need to train all of the muscles in the entire front midsection is to do a crunching motion and a leg raising motion. You can even do an exercise that includes both of them at the same time and work them all out in a single exercise. That's literally it. Anyone else telling you any different is a legitimate fricking moron that is simply parroting what they heard from someone else that also does not know what they are talking about
>answer: crunching motion + leg raising motion = 1 or 2 exercises, take yer frickin pick
cable crunches
weighted crunch machine
hanging leg raises
>hanging weighted straight leg raises
>hanging weighted lateral straight leg raises
>hanging weighted straight-legged circles
Use ankle weights once you can do 12 reps.
deadbugs
ab wheel
pallof press
the only thing that really helped me increase core strength is consistency, pure volume and not doing it with the whole "sets and reps" thing. core isnt like chest or something that you do 3x5 for strength, core you do 100 situps in a row or something like that
What's wrong with just doing situps to failure with a plate on your chest?
>situps
Unironically bad for your lower back. Do crunches instead.
This is the only ab exercise you need anything else is a useless dyel meme
This + low bodyfat (10-15% depending on your genetics).
reminder if you train abs you are actually homosexual
For the people ITT saying leg raises, do you do them with straight or bent legs?
straight but if your abs are really weak then bent
Don't do leg raises until you really know how to perform them with your body. Most people train their hips rather than their abs. Start with hollow body
straight. i can do too many bent
Friendly reminder that if you do not tuck your tailbone during ab work you will frick your lower back up. Tilt those hips back.
>Tilt those hips back.
??? what odes that mean?
t. dumbass
the opposite of sticking your butt out. you tuck it in
But that's tilting your hips forward
think of your hips as a bucket of water, now tuck your butt in and flatten your lower back. if you did it right the bucket is tilted back from where it was and is vertical instead of tipped slightly forward
visual aid please, i don't understand
?t=130
or even better
Dragon flags, cable crunches and weighted decline crunches
Everything else is basically worthless
try weighted inverted crunches if your gym has something that allows you to. btfos all those others (though theyre still good)
Any advice for an anon recovering from spine surgery? Got a hernia removed and am cleared to train, but don't want to aggravate an already messed up part of my body.
>witnessed
Also I really like zercher carries. Always get my abs and thoracic spine burning pretty good
I literally only do hanging leg raises, and I only do them if I have spare time at the end of my workout. 5 sets to failure.
Does it work? Well we will find out in 11 months time when I complete my cut.
>I literally only do hanging leg raises
you must have very strong hip flexors
but what do you do for abs?
Hanging leg raises and cable crunches are really all you need but do them consistently. Russian twists also help if you have the extra time. Don't eat so much and do cardio.
one leg raise exercise, and one crunch exercise.
What I've started doing is using straps to hang, so I can get a really good mind muscle connection to my abs during hanging leg raises, and then after I move over and do kneeling cable crunches.
This is crunches and elevated planks/side planks.
I suck at eating though, i'm pretty sure i'm at a near constant calorie deficit.
Hanging Leg Raises for upper abs, cable/weighted crunches for lower abs, heavy Russian twists for obliques. Train everything in 5-30 rep range, about 10-20 sets per week per exercise. Train with intensity
I thought it was the reverse? I feel my lower abs burning a lot more during leg raises and my uppers during cable crunches.
you should feel it in the whole core. if you feel it mainly at the lower abs you are probably using your hip flexors way to much and need to do some easier variation. do deadbugs just to learn how to use your core properly
Ab wheel, with a long pause when you're extended
when you stand up with alot of weight
I just use the ab machine and do 5x(8-12). Worked up to 145x5x8 and my abs are peeking through my gut. Once I start sprinting after the thaw it's over for my fat.
I did Arnold’s AB routine or whatever.
3x25 crunches
3x25 reverse
3x25 double
hanging leg raises and the thing where you sit at the edge of the bench and pull some weight towards you with your legs
ab wheel rollouts
I can't do hanging leg raises properly, I always end up swinging too much
does that mean my core is just weak?
I can't stop myself from swinging
possibly, try doing them slow and controlled instead of using momentum. if you cant you should do something easier for a few months
do these instead if you cant do leg raises. make sure your lower back is held against the floor and dont let it curve when you move your feet
Start with knee raises. Start from a still dead hang, and hyper extend your back a little before starting the rep for the ab stretch. Then slowly bring your legs up, round your back as you do so. Once you reach the top of your ROM, stop, and slowly let yourself back down into the starting position. I had the same problem and this helps
If someone says diet they are moronic
>do any abs exercise
>don't feel my abs but my lower back instead
>means I have a really weak core
>do hollow body hold progression
>start with the easiest position
>still feel only my lower back
It's fricking over isn't it
Beltless front squats
Try it
Leg raises, Turkish get ups, and suitcase carries.