It clearly states that ab exercises do ab-solutely (pun intended) nothing. A low bf% is literally the only thing that matters when getting abs according to the sticky.
According to this
https://www.acefitness.org/about-ace/press-room/press-releases/246/american-council-on-exercise-ace-sponsored-study-reveals-best-and-worst-abdominal-exercises/
For strengthening the rectus abdominus, the 13 exercise were ranked most to least effective:
1. Bicycle maneuver
2. Captain’s chair
3. Crunches on exercise ball
4. Vertical leg crunch
5. Torso Track
6. Long arm crunch
7. Reverse crunch
8. Crunch with heel push
9. Ab Roller
10. Hover
11. Traditional crunch
12. Exercise tubing pull
13. Ab Rocker
For strengthening the obliques, the 13 exercise were ranked most to least effective:
1. Captain’s chair
2. Bicycle maneuver
3. Reverse crunch
4. Hover
5. Vertical leg crunch
6. Crunch on exercise ball
7. Torso Track
8. Crunch with heel push
9. Long arm crunch
10. Ab Roller
11. Traditional crunch
12. Exercise tubing pull
13. Ab Rocker
Any ab exercise you actually do everyday or everyother than hurts near end of 20ish reps. Just fail and your abs adapt very quick. Train them or you wont have good abs
>Holding a kettlebell in front of you in the bottom of your squat position with arms straight.
This is good for your back too. Good thread, I'm taking notes.
yeah great for the back, great for training/preparing for bracing in heavy compound lifts. really getting comfortable breathing in the bottom position holding the kettlebell like that teaches the proper way to bulletproof the spine while squatting and deadlifting heavy. essential movement in my warmups. do they have a name? front kettlebell holds? I usually just do it with a 45lb plate i prefer the hand and arm position.
The humble sit-up is unironically the best, especially when you overload with weights. After every workout I do 6-7 sets of 10 reps of sit-ups with 15 kgs of plates on my belly and my abs have improved drastically.
planks are great but hard to load without a partner and many people don't do them right. hollow body holds are superior until the lifter can hold the same hollow body position in the plank. then hollow body hangs are better then planks. then properly braced L-Sit holds hanging or on dip bars.
not eating
I've tried this. I had visible ribs and I could see the outline of abs on the sides but I'm talking about getting a six pack.
russian twists
Is that when you leave home to do military service but get anally raped instead?
I do Russian twists with a 12 lb medicine ball. It's defines all the muscles.
Russian twists fok up the spine anon
You still need protein to actually build abdominal muscles.
Read the fucking sticky
It clearly states that ab exercises do ab-solutely (pun intended) nothing. A low bf% is literally the only thing that matters when getting abs according to the sticky.
If that's true then why do the femboy posters not have abs
if the sticky says that it's wrong
abs are subject to hypertrophy just like every other muscle group
have a nice day
half of the shit in the sticky is wrong and should be ignored.
Doesn’t the sticky still recommend SS?
Post body
ab wheels are good
i got a red ab wheel couple of months ago and its a killer
Damn straight to red?
Even I started with the green one and I'm a BEAST
According to this
https://www.acefitness.org/about-ace/press-room/press-releases/246/american-council-on-exercise-ace-sponsored-study-reveals-best-and-worst-abdominal-exercises/
For strengthening the rectus abdominus, the 13 exercise were ranked most to least effective:
1. Bicycle maneuver
2. Captain’s chair
3. Crunches on exercise ball
4. Vertical leg crunch
5. Torso Track
6. Long arm crunch
7. Reverse crunch
8. Crunch with heel push
9. Ab Roller
10. Hover
11. Traditional crunch
12. Exercise tubing pull
13. Ab Rocker
For strengthening the obliques, the 13 exercise were ranked most to least effective:
1. Captain’s chair
2. Bicycle maneuver
3. Reverse crunch
4. Hover
5. Vertical leg crunch
6. Crunch on exercise ball
7. Torso Track
8. Crunch with heel push
9. Long arm crunch
10. Ab Roller
11. Traditional crunch
12. Exercise tubing pull
13. Ab Rocker
Any ab exercise you actually do everyday or everyother than hurts near end of 20ish reps. Just fail and your abs adapt very quick. Train them or you wont have good abs
>hanging weighted straight leg raises
>hanging weighted straight leg lateral raises
>hanging weighted straight leg circles
6-12 reps, add ankle weights when going easily beyond 12.
Based hanging leg raise enjoyer they are my favorite exercise
I'm too tall to do these
Any alternatives?
God damn lanklets are the biggest fucking whiners
just do them on the ground. V-ups. add ankle weights and hold a medicine ball or something if you need to make it harder.
I’m 6’7” and do these all the time.
>6-12 reps
you mean 10-15
anything less than 10 is shit for gains
when I first started doing reverse decline crunches everyday was when I really started to notice them
ab wheel
Front squats. front rack holds. holding front squat position in the bottom of the squat.
Holding a kettlebell in front of you in the bottom of your squat position with arms straight.
hollow body holds. head hang holds in the hollow body position.
>Holding a kettlebell in front of you in the bottom of your squat position with arms straight.
This is good for your back too. Good thread, I'm taking notes.
yeah great for the back, great for training/preparing for bracing in heavy compound lifts. really getting comfortable breathing in the bottom position holding the kettlebell like that teaches the proper way to bulletproof the spine while squatting and deadlifting heavy. essential movement in my warmups. do they have a name? front kettlebell holds? I usually just do it with a 45lb plate i prefer the hand and arm position.
The humble sit-up is unironically the best, especially when you overload with weights. After every workout I do 6-7 sets of 10 reps of sit-ups with 15 kgs of plates on my belly and my abs have improved drastically.
>ack my spine!!!
post non existent abs
Just to say no sit ups? Retard poster
Toes to bar (strict) and cable crunches work miracles for me.
What’s the verdict on planks?
For me there’s nothing like planking until absolute failure at the end of a workout
planks are great but hard to load without a partner and many people don't do them right. hollow body holds are superior until the lifter can hold the same hollow body position in the plank. then hollow body hangs are better then planks. then properly braced L-Sit holds hanging or on dip bars.
ABStaining from premarital sex 🙂
1. Don't be fat.
2. Ab Machine
3. Cable machine stuff for obliques
I really like weighted decline sit-ups.