941fa9 No.149694
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9537ca No.149715
>What is your recommended exercise for abs?
3x8 suicides 3x/wk
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44c9ad No.149743
Deadlifts and squats give you a strong core, but if you want to target the abs specifically (we get it, anon), then I suggest doing lots of crunches, like hundreds of them, as well as these weird side crunches where you bring your elbow to the knee. I know that worked for me back when I was a calisthenics-fag, I plateaued on my pullups and figured that my core was weak, so I did my crunches and voilà, could do several more.
Crunches don't work your lower abs, so I'd also do leg raises of some sort. In addition, you should do planks to really hit your abs off, crunches are pure volume-work and it's probably physically impossible to ever fatigue your muscles to the point of failure, but planks are a different animal. In addition, they work your entire core, which includes your back muscles. I've been doing that combination for two weeks or so now, and the result is that punching bag training doesn't cause pains in my groin area anymore (yes, that can happen), and that my abs feel harder than ever. Hypertrophy takes much longer to kick in but neurological adjustment doesn't.
I don't do situps because the movement always ends up feeling weird, and I won't watch a technique-guide on doing situps.
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941fa9 No.149753
>>149743
Thanks. Did some planking today.
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aac77f No.149755
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94d613 No.149760
>>149743
A trick I like for making situps more difficult is the simple "add some weight to it" and just hold a dumbbell to my chest. Works wonders and helps me actually fatigue my core
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1c492a No.149867
honestly i can get abs just by doing leg raises 3 times a week and a little cardio session twice a week, slightly restricted calorie or restricted eating window. easy
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c5d8b2 No.149900
>>149743
Crunches can give you hernias if you blow out your muscles by over working them or just not stopping when your body is telling you "I SWEAR IM GONNA FUCKING BREAK".
pro tips:
everything you said, including the side crunches, but this:
>lower abdominals = leg lifts
>mid abdominals = crunches
>upper abdominimnunbonnabel snowmens = sit ups
thats how you target all abs + of course those side crunches for the side abs.
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edd57c No.149997
>>149694
As others have mentioned, things like squats, etc are great for building muscle in your core. It's just that most of us can't see the definition because humans naturally store fat there, so you've really got to be lean to see it. The only way I can get visible, effortless abs is by riding my bicycle every day so I lose fat.
For building the muscle:
I like to do knee-to-chest stuff, like one leg at a time, alternating. I put on a song on my iPod and just do it at varying speeds for the entirety of the song.
I also do crunches holding a 25-pound plate. This guy gets it ——- >>149760
>>149743
Planks are great. Agreed. There's a lot of variations of planks, too.
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ddfdd4 No.150281
Extra bit of advice here, if you're starting out or if your core is weak - contract your abs when you arrive at the peak of the rep - don't allow your stomach muscles to dome out as it can cause even further loss of control and lead to diastasis recti, the weakening of connecting tissue between your abs (linea alba) and then hernias, since the reps will be pushing your organs forward during crunches or leg raises.
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c092cc No.150282
>>149694
Dear Comrade,
If you want a glorious pack of strong abs, you need to get yourself a glorious kettlebell. Here is my return that I do everyday with my kettlebell:
>Round 1:
Round the worlds-6 each direction
Russian Kettlebell swings (RKBS)-10 total
Figure 8s-6 each direction
RKBS-10 total
>Round 2
Slingshots-6 each direction
RKBS-10 total
Figure 8 slingshots-6 each direction
RKBS-10 total
>Round 3
Slingshot to overhead press-6 each direction
RKBS-10 total
Figure 8 slingshots to overhead press-6 each direction
RKBS-10 total
>Round 4
Slingshot to squat-6 each (you notice the pattern, yes?)
RKBS-10 total
Figure 8 slingshots to squat- 6 each
RKBS-10 total
>Round 5
Slingshot to squat to overhead press-6 each
RKBS-10 total
Figure 8 slingshots to squat to overhead press-6 each
RKBS-10 total
>Round 6
Goblet squats-12 total
RKBS-10 total
Deadlift clean to squat to overheadpress-6 each side
RKBS-10 total
Each round try to active rest for 30-60 seconds (shadowbox, walk around, swing arms, etc). I use a 16kg kettlebell and will eventually upgrade to 24kg. If I can do it, so can you, comrade. And if you can't the wall will fix you
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d3a5f1 No.150298
>>149743
Decline situps (ie on a bench with head lower than legs) will work your lower abs. But actually getting visible abs is mostly about body fat percentage, so you can build a stronger core and not have it show cause you're bulking. Or you could be a twig boy with abs just from low fat.
Having done both, I would recommend building up your strength on all the big lifts first, then worry about getting toned. Unless you're fat, in which case you should still lift but you need to do serious cardio and control your diet.
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7856d5 No.150364
>>150282
>comrade
Commit suicide.
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14ac76 No.150368
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e6f5ac No.150375
Who asked you to add flags to a fucking fitness board?
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2553cd No.150376
>>150375
Wasn't that the default?
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b83610 No.150384
I don't see why people recommend crunches. My doctor friends are strictly against them and claim they fuck up your back since pretty much everyone does them with poor form past a certain point.
>>150376
It was not this way originally.
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a3d9d9 No.150458
Recently, I have been chafing my buttocks when doing Roman chair sit-ups. That didn't happen to me before, strangely enough. How can I prevent future chafing? I really would like to take up that exercise again.
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8cadbc No.150467
>>149694
well,you can do isometrics, abs workout on bars works for me my favorite is windshield wipers and toes to bar oh and leg raises you can add some weight too Don't Forget Cardio it cna help you a litte more if you do it after the abs workout
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