Best abs exercises !!

[Long Dong Silver Senior Member Find all posts View Profile Close Long Dong Silver]

you have to differentiate best and hardest... dragon flag is hard as shit, when you can do them, either you are a gymnast or you just need maintenance training...the scale of easiness starts with lying leg raises or crunches, comes to captains chair with bent legs, to captains chair with bent legs, variations of this (like feet paddling) and ends with dragon flag. check out 'hannibal for king', 'juice' and 'beast'/'lord vital'. those guys pull some serious bars and thats what kicked me into body weight training, machines suck for functional strength and health.

[Chungungo Senior Member Find all posts View Profile Close Chungungo]

Swimming is great but running by itself is not a complete excercise, if you want a beautiful back try butterfly, you´ll get nice traps.

[bigmoe5067 Senior Member Find all posts View Profile Close bigmoe5067]

running by itself is a not a complete exercise? that makes no sense. a complete exercise does not need to work every muscle in the body.

[Greatdane Senior Member Find all posts View Profile Close Greatdane]

Best ab/core exercises hands down are dragon flags

http://www.google.com/url?sa=t&rct=j...gqb9b-YhCCTJZg

this is difficult to do

[arkham Senior Member Find all posts View Profile Close arkham]

Maybe it will help someone.

http://www.acefitness.org/getfit/stu...bexercises.pdf

A little update. I got nice abs but they are covered with fat :/ Need to lose like 5-7%bf

[second lensman Senior Member Find all posts View Profile Close second lensman]

The basic leg raiser is the easiest on the back.

[bigmoe5067 Senior Member Find all posts View Profile Close bigmoe5067]

The basic leg raiser is the easiest on the back.

this is because of the angle of the motion, and more muscles in the abdominals can be activated. standing/hanging leg raises put more emphasis on the lower abs and groin.

girls i know can orgasm from standing/hanging leg raises due to the pressure exerted by their groin muscles on their private parts if they do enough repititions

[second lensman Senior Member Find all posts View Profile Close second lensman]

Big Moe I use leg raisers to control Sciatica along with certain yoga exercises. If done daily these efforts can completely eliminate
Sciatic symptoms in many people.

[bigmoe5067 Senior Member Find all posts View Profile Close bigmoe5067]

Big Moe I use leg raisers to control Sciatica along with certain yoga exercises. If done daily these efforts can completely eliminate
Sciatic symptoms in many people.

i wouldnt be surprised at all. i do both since i can push myself harder if im constantly changing the angle of attack. i would suggest them done lying down first to untrained populations....good luck with your healing. those type of traumas are a long road to recovery

[TheSperminator Member of the Month Oct 12 Find all posts View Profile Close TheSperminator]

This is my killer-abs workout. Prepare to die!

!!!SIX PACK ABS CIRCUIT TRAINING!!! How to muscle gain and lose fat FAST - YouTube

[Koh Senior Member Find all posts View Profile Close Koh]

Dragonfly's aren't that hard, then again I was a gymnast.

I find decline weighted crunches, weighted leg lifts, and single leg planks give a good burn.

[indo Junior Member Find all posts View Profile Close indo]

Windshield wipers are one of the toughest core exercises I've ever done.

[arkham Senior Member Find all posts View Profile Close arkham]

Windshield wipers are one of the toughest core exercises I've ever done.

Looks like it worth a try. I can't do hanging leg rises (no place to do them) so this might me good.


If you move slowly only one leg at a time it will decreas pelvic floor tension

[jdavid1990 Banned Find all posts View Profile Close jdavid1990]

Im gettin close to being ripped and i been training abbs about twice a week for goin on 6 months to a year now... My abbs are lethally strong i do leg raises with 40lb dumbells between my feet and from my experience whatever exercises your doing you need to cover 4 different types of abb exercise!

1: - Core stability - Abb roll outs, Planks.... Great to work up and for future injury prevention and just good athletic ability.
2: Upper abdominals...(Situps with technique depending on levels of endurance and strength) - I do situps when i never lose tension on my abbs... I never come to 90 degrees where my back takes the tension off my core and my back never touches the floor, again, taking tension off my core... I call it 3 quarters up and 3 quarters down. I do a thing where i hold 10 seconds at each stage punching my abdomen with the side of my fist. Until fatigue i do sum more situps until i cant even lift my body off the floor and then i crunch until i'm almost crying, rest and repeat.
3: Lower abbs.... Leg raises never fails and if you want too make it intense lie on a bench press bench and slide ur bum as far down the bench as u can whilst holding onto the racked bar supported with weights. Your legs can have much further range of movement and control than on the floor. You can get a training partner to force you to bring your legs all the way pointing the ceiling as fast as possible and he will throw your legs back down or your training partner on the way up (using a boxing pad) slam you in the abbs.
4: Obliques - Now at the moment im just involving it into my upper and lower abb work outs by on the sit up version twisting my body in so the side of my shoulder touches the floor and doing the holds and twisting my body and on the leg raises i used to get them to throw my legs to the side but now i can hold the 40lb dumbells its becoming to easy and boring so i need sum ankle weights as dumbells too dangerous at speed to move. For obliques a great technique is wood cutting... its like medicine ball slams but from the side to side like chopping wood.... also sitting down and holding ur back and legs off the floor whilst slamming the medicine ball repetitively on either side. Doing different types with the medicine ball passing forward an backwards on side to side with the medicine ball is great for motivation... go for a 8kg medicine ball not a 4kg... Also side plank dips are good for obliques.... now in my opinion the best thing for them real lower core obliques, (THE V'S) is hard bag work.... that core and hips movement used in proper hook punching technique when u don't do it u will be in agony lol.

Anyways thats my lock down of abbs...

Remember, abbs is the same as any muscle... It doesn't react different to different reps or sets than any other muscle.
Remember, you cant spot train... yes you can get good abbs but unless you remove complete percentage body fat spread out all over your body (the only way it works) you won't have chiselled ripped abbs.
Remember, you can eat and get stronger and fitter whilst ripping up... WITHOUT STEROIDS! ( I do not take steroids ) Its all about eating at the right times and the right things and the right training types.

Hope i have been helpful, HAPPY ABBS!

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

The abs are one muscle.There is no upper or lower abs.Leg raises are the way to go.Or else sit ups.Crunches are useless.