Abs Workout - UK-Muscle Body Building Community

Angel · 16-03-2006, 07:59 AM

Hi Guys and Girls,

Im looking for some advice on working the abs please. I have been traing for about 4 years and i have found the hardest muscle or the one that needs more work is the stomach muslces.

The upper abs and obliques im not doin too bad with, they are slowly coming along, but the lower abs i am struggling with. Can any of you recommend a couple of top exercises for the lower abs that i can try? Please bear in mind though i did suffer a back injury just over a year ago so i did have some restrictions in the exercises i was doing previous to the injury which im slowly starting to introduce again.

How long would you say is a good workout for the abs daily?

Thanks
Angel

**big** · 16-03-2006, 08:27 AM

It is highly likely it's bodyfat that's stopping you seeing your lower abs, not a lack of hypertrophy in that area.

However, in my experience, abs respond nicely to heavy weights, particularly if you've been spending your time in high (12-20) rep ranges with light/no weight. Try weighted crunches with a dumbell or plates held to your chest. Just like any other exercise, concentrate on adding weight and/or reps each week.

Also, you don't want to be training abs every day. Once or twice a week is ample.

Angel · 16-03-2006, 08:31 AM

Will using a weight on the chest not work the upper abs more?

**big** · 16-03-2006, 08:33 AM

It will work all of your abs if you are doing the movement full-range and keeping your back flat.

Abs are also hit quite hard by movements like squats and deadlifts.

Angel · 16-03-2006, 08:35 AM

okay thanks.... i'll try that tonight. Not really feeling the squats tho..hate them!!

**big** · 16-03-2006, 08:39 AM

Don't worry, if anyone actually enjoys doing squats, it means they're not doing them with enough weight

sarahwilliams · 16-03-2006, 12:59 PM

I agree with the bodyfat thing. I find the lower my bodyfat goes, the more my abs appear, because often they are hiding under a layer of fat, so it maybe worth checking your diet aswell as training

mitch · 16-03-2006, 01:15 PM

to concentrate the lower, perhaps some hanging leg raises or reverse crucnches. Also if you are working your front lots with weights work the lower back also. Lying on your front with arms out stretched in front of you (weight plate in hands) raise chest and legs of the deck and hold. An excellent move to strengthen the core and allow you lift more front side!

Stone · 16-03-2006, 06:36 PM

Agree with all the above really, its having low body fat which brings them out. Dont fall into the trap of doing moderate weight and doing high reps. Train them hard, big weight and reps of say 10.

sweet_FA · 16-03-2006, 07:32 PM

Quote:

Originally Posted by big

Also, you don't want to be training abs every day. Once or twice a week is ample.

Definately, it seems to be a common misconception that u should train em everyday with millions of reps, at the end of the day the abs are muscles that require rest like any other muscle group and i beleive should be hit around 10-20 rep range for good quality abs insted of the 50-100 range which often lead to little dinky pebbles poppin up under ur skin!!

16-03-2006, 07:59 AM	#1 (permalink)
Angel Newbie Trainer Join Date: Feb 2006 Posts: 12	Abs Workout Hi Guys and Girls, Im looking for some advice on working the abs please. I have been traing for about 4 years and i have found the hardest muscle or the one that needs more work is the stomach muslces. The upper abs and obliques im not doin too bad with, they are slowly coming along, but the lower abs i am struggling with. Can any of you recommend a couple of top exercises for the lower abs that i can try? Please bear in mind though i did suffer a back injury just over a year ago so i did have some restrictions in the exercises i was doing previous to the injury which im slowly starting to introduce again. How long would you say is a good workout for the abs daily? Thanks Angel

16-03-2006, 08:27 AM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,407	It is highly likely it's bodyfat that's stopping you seeing your lower abs, not a lack of hypertrophy in that area. However, in my experience, abs respond nicely to heavy weights, particularly if you've been spending your time in high (12-20) rep ranges with light/no weight. Try weighted crunches with a dumbell or plates held to your chest. Just like any other exercise, concentrate on adding weight and/or reps each week. Also, you don't want to be training abs every day. Once or twice a week is ample. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-03-2006, 08:33 AM	#4 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,407	It will work all of your abs if you are doing the movement full-range and keeping your back flat. Abs are also hit quite hard by movements like squats and deadlifts. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-03-2006, 08:39 AM	#6 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,407	Don't worry, if anyone actually enjoys doing squats, it means they're not doing them with enough weight __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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16-03-2006, 08:31 AM	#3 (permalink)
Angel Newbie Trainer Join Date: Feb 2006 Posts: 12	Will using a weight on the chest not work the upper abs more?

16-03-2006, 08:35 AM	#5 (permalink)
Angel Newbie Trainer Join Date: Feb 2006 Posts: 12	okay thanks.... i'll try that tonight. Not really feeling the squats tho..hate them!!

16-03-2006, 12:59 PM	#7 (permalink)
sarahwilliams Banned Join Date: Mar 2006 Location: Here and there at the moment Posts: 221	I agree with the bodyfat thing. I find the lower my bodyfat goes, the more my abs appear, because often they are hiding under a layer of fat, so it maybe worth checking your diet aswell as training

16-03-2006, 01:15 PM	#8 (permalink)
mitch Gym Addict Join Date: Jun 2005 Location: Herts Posts: 197	to concentrate the lower, perhaps some hanging leg raises or reverse crucnches. Also if you are working your front lots with weights work the lower back also. Lying on your front with arms out stretched in front of you (weight plate in hands) raise chest and legs of the deck and hold. An excellent move to strengthen the core and allow you lift more front side!

16-03-2006, 06:36 PM	#9 (permalink)
Stone Gym Addict Join Date: Jul 2005 Posts: 217	Agree with all the above really, its having low body fat which brings them out. Dont fall into the trap of doing moderate weight and doing high reps. Train them hard, big weight and reps of say 10.