Working Abs 3 times a week? - Page 2 - MMA Forum - UFC Forums - UFC Results - MMA Videos
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post #11 of 14 (permalink) Old 04-24-2008, 11:31 PM
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try throwing in core holds/planks it gets your hole core.
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post #12 of 14 (permalink) Old 04-27-2008, 12:20 AM Thread Starter
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Originally Posted by southpaw447 View Post
I usually do them in a super set and I do them at the end of my workout if I'm at the gym. On days I can't make it into the gym I do them first thing in the morning when I wake up.

Normally the routine looks like this

100 Crunches with legs veritcal in the air
followed by

Bicycle Cruches (this can be a little complex to write but I'll do my best)
I start out by pedaling with my head off the floor and my hands out in front of me.

I do 30 crunches
then pause for ten seconds while still pedaling
then do 25 crunches
then 20
then 15
then 10
then 5

then after that

I do Blackburns with 2 5lbs plates for 30 seconds

then 50 swiss ball crunches or hitchhiker crunches, or incline sit ups (I switch it up some days)

then I do the rope crunches 30 reps (right side, straight down and left side to work the obliques)

I do 2 sets of that with 2 minute break in between.

It usually takes about 8-10 minutes per set
I kinda gave up on high repetition exercises on abs altogether for a while cause doing 200 situps/crunches every night for an entire summer got me absolutely nowhere, was eating right and everything -_-

I'm just doing low reps with heavy weights nowadays but it'd be great if you can suggest some exercises with high reps that is effective.
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post #13 of 14 (permalink) Old 04-27-2008, 12:26 AM
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Originally Posted by Javelin View Post
I kinda gave up on high repetition exercises on abs altogether for a while cause doing 200 situps/crunches every night for an entire summer got me absolutely nowhere, was eating right and everything -_-

I'm just doing low reps with heavy weights nowadays but it'd be great if you can suggest some exercises with high reps that is effective.
Well if your speaking "it got me nowhere" meaning you didn't get a six pack, then forget what I just told you because that is for the purpose of strengthening your core not building a six pack.


If you want to get a six pack then weighted ab exercises, abdominal machine, med ball sit ups, hanging leg raises and rope crunches are what you need to try
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post #14 of 14 (permalink) Old 04-27-2008, 12:38 AM Thread Starter
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Originally Posted by southpaw447 View Post
Well if your speaking "it got me nowhere" meaning you didn't get a six pack, then forget what I just told you because that is for the purpose of strengthening your core not building a six pack.


If you want to get a six pack then weighted ab exercises, abdominal machine, med ball sit ups, hanging leg raises and rope crunches are what you need to try
Well thats what I meant, my stomach was still flabby and weak as shit -_-
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