Strengthening Abs

[Steven Ladner]

I was reading where your ab muscles play a big role in preventing you from having back problems, which I really want to prevent from happening. Does someone on here know of a workout that will strengthen your abs, besides sit ups? I'm relatively in shape, so let me know whatever will help.

[Bassboy15]

Jogging

[preach4bass]

There are three different parts of your abs that must be worked:

Upper Abs- Leg raises are the easiest way to work these.  Just lay down and lift your legs up off the ground about a foot 20-25 times (three sets)

Obliques (side abs)- Grab an old broomstick and put it behind your head and drape your arms over each end.  Rotate back and forth, pointing each end directly in front of you.  Start with 100 rotations.

Lower Abs- Sit-ups.  Do three sets of 25  Suck it up, no pain no 6-pack!

Do those three exercises three times a week and you'll be like a rock.  Of course, you'll have large layer of fat covering that rock unless you take Bassboy's advice and jog too.

Good luck!

[Red]

why not also include some back exercises?  i always thought i was in pretty decent shape, then one day about four years ago at work i shifted my lower eight inches of my spine and pelvis, an inch and a half to one side.  not good.  after the first visit to the chiropractor i learned from this cool back scanner deal, that my lower back muscles were very weak.  and after many weeks visiting him and following his exercise plan, my readout on the scanner went from red and yellow to green.  however i still have issues from this injury, and always will.  if i could go back and do it over again i would try to strengthen my entire "core" to prevent such injuries.  worst of my life, the pain was unbelievable.  the first two days i didnt leave the couch, because i couldnt.  many of the exercises he had me doing inolved one of those big exercise balls.

Cliff

[CSB]

Sit with your hands behind your shoulders, lift your legs straight out and put them together. Now make circles in the air with your legs for two minutes and then switch direction.

Lay on your back with your arms above your head, your legs together and straight. Bring your arms and legs up at the same times and try to touch your toes. 2 minutes per set.

Planks on an exercise ball for two minutes per set.

One handed, one legged push ups on an exercise ball, 20 reps.

That should get you in shape.

[SirSnookalot]

Many ab exersizes kill your back, especially leg raises for lower abdominals.

Hook a surgical band to a door knob,face the door and lean back.  This works the abs as well the lower back and go at your own pace.

I did 1 hour 15 min workouts 4 times a week on a bowflex starting in 1988, great workout but you still need cardio to shed fat.

Best workout I ever did was Nordic track, but that is the one that killed my back, I still suffer from it 20 years later.

[SDoolittle]

Lower Abs- Sit-ups. Do three sets of 25 Suck it up, no pain no 6-pack!

Do those three exercises three times a week and you'll be like a rock. Of course, you'll have large layer of fat covering that rock unless you take Bassboy's advice and jog too.

I disagree with the sit ups. Try doing crunchies. Very similar ab workout with less stress on your back and neck. I absolutely agree with the jogging. You must include cardio in your workout routine if you want results.

[TrippyJai]

Core Conditioning.

Go onto youtube and search it. There will big a lot of exercises with a ball. Those are extremely helpful in conditioning the lower back and abs area. They also help you with balance as well.

[Tokyo Tony]

A great way to work your obliques is to stand with your feet straight forward, shoulder-width apart, standing straight up. Hold a weight in one hand (I used a marine battery, about 40 lbs), and lean down as if you're putting the weight on the ground. Slowly raise it up, and start over. Make sure you only bend at the waist - don't contort your back or move your hips. If you do enough reps/sets, you'll really really feel it the next day, so watch out. Oh, and make sure the hand that doesn't have the weight is on your head. You'll feel the stretch.

This exercise worked great for me. Unfortunately, I stopped doing it, and my obliques have transformed to spare tires.

[SirSnookalot]

A great way to work your obliques is to stand with your feet straight forward, shoulder-width apart, standing straight up. Hold a weight in one hand (I used a marine battery, about 40 lbs), and lean down as if you're putting the weight on the ground. Slowly raise it up, and start over. Make sure you only bend at the waist - don't contort your back or move your hips. If you do enough reps/sets, you'll really really feel it the next day, so watch out. Oh, and make sure the hand that doesn't have the weight is on your head. You'll feel the stretch.

This exercise worked great for me. Unfortunately, I stopped doing it, and my obliques have transformed to spare tires.

A road to disaster, especially if you are getting up in age, proper way to lift is bend at the knees.

Spare tires ( love handles ) an aerobic activity, which is totally different than strength training.

[Steven Ladner]

Looks like I'll have to get back into some jogging.  :-/

[BUCKEYEone]

jogging a couple/few days a week and spending some time with a heavy bag (punching bag) is great all around cardio & muscle toning.

[Steven Ladner]

Went jogging this afternoon, I definantly feel it in my abs. Doesn't make sense to me though since you move your arms and legs more.

[mrlitetackle]

OK....

if you do this in hiding, you'll be alright (and prevent others from laughing at you.)

i go to the gym about 4 to 5 days a week, and always do abs (every time im there)

recently my girlfriend bought a hula-hoop to work on her abs at home.

while she was at work one day i decided to try it.

i used to for about 10 min. while watching tv.

and seriously, it beat the crap out of me the next day, i haven't had my abs that worn out in years. it work wonders, and it takes no effort.

give it a try.

it'll put'a hurtin on your abs for sure.