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-   -   Could somebody hook me up with.... (http://www.mmaforum.com/training-nutrition/16372-could-somebody-hook-me-up.html)

muaythaimaster 06-14-2007 09:41 PM

Could somebody hook me up with....
 
A workout for the abs? Im not talking about a plan to get me those teenage preppy abs. Im talking about rockhard, durable and strong abs that are for fighters. sounded lame*
Please Im leaning towards strength, not looks.

Salty22 06-15-2007 04:04 PM

im after the same.

SteSteez 06-15-2007 07:29 PM

I'd recommend just finding a weighted ab crunch machine (where your pulling the weight with your ankles towards your abs) firstly find out the exact weight you max out on in one rep.. for example 50kg... then just do 30kg 8 times.. rest, then again... slow lifts, heavier weights, lower reps, lower sets....

Judoka 06-16-2007 01:19 AM

Sit Ups

But also 2 great ones...
Bicycle Maneuver
Russian Twist

Brydon 06-16-2007 05:35 PM

Captains chair
Bicycles
Medicine ball crunches

Studies show that these are the 3 best excercises for good abs, i reconmend doing 3 sets maxing out on these and then doing a set or 2 on a weighted ab machine.

BrFighter07 06-16-2007 09:11 PM

theres a number of exercises you can do one i do idk the name but you lay down on the floor lift your head and legs and kick them up and down and cross them while keeping them straight. basically any excersise when you are on the floor with your head up and you move your legs

Deadpool 06-16-2007 09:16 PM

I forgot the name of the exercise but lay flat on your back and do leg raises. Keep your arms pressed down at your sides with your palms facing the ground. It's not about speed try to lower your legs nearly to the floor and raise them up into a crunch. Do this while holding a decent amount of weight between your feet and you should see some results pretty fast.

Jumper 06-16-2007 11:42 PM

I think Brydon called it the "Captain's Chair". The station where you support yourself on your forearms with your legs hanging. Either crunch your knees up to your chest or keep your legs straight and lift them up. The key is to curl your torso up like a crunch on the floor at the top of the movement. You can also do these with a twisting motion on the upward and downward movements.

Another one is to sit in a "V" position on the floor. Balance on your butt with your legs extended in front of you about a foot or so off the floor. Lean back and balance until you feel good tension in your abs. Keep your hands in a fighting guard position. From there you can alternate between these four variations. (1) Flutter the legs. (2) Spread the legs to the side then cross back over the center. (3) Alternate pulling one knee to the chest then the other. (4) Pull both knees toward your chest at the same time. Get a rythem going with these. Do one variation for 10 or twenty counts, then move to the next. Repeat and do as many sets as works best for you.

Grab a leather medicine ball and get in a crunch position on the floor. Extend your arms and raise the ball above your abs. If you have not done this before start by dropping the ball only. Target all different areas of your abs as if someone is punching you there. Upper, lower, both sides. Maintain tension in your abs as you execute each drop. Once you have progressed you can pull the ball into your abs with as much force as you can generate.

If you do these in addition to your other regular ab routines, your abs will be fight ready.

muaythaimaster 06-18-2007 02:10 AM

thanks guys. Imma have the best abs ever!!

pauly_j 06-18-2007 10:32 AM

Get yer sen a medicine ball and hold it behind your head when doing any crunches.


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