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post #21 of 27 (permalink) Old 12-28-2006, 05:39 AM
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Some people can't get a six-pack out whatever they do. Some people can only do it if they change their diet, e.g. go oon the Atkins, become a vegetarian, give up dairy, blah blah blah.

You can probably get more visible muscle if you add more variety to your abdominal exercises. Still do them until you're sick, but throw in lots of different types. These are some that I do:

- Regular sit ups. Arms right behind the head, head back, body straight (does the middle and bottom).
- Crunches. Sit ups with a curling upward motion, does the top.
- Rotatating crunches. Get in the situp position and bring one foot back to your ass so your knee is up in the air. Put your hands behind your head. No do a crunch, bringing the opposite elbow to the opposite knee.
- Situps with elevated knees. Get into the situp position and lift your knees until your shins are parallel to the floor. Now do either regular situps or crunches. Don't lower your legs between sets for extra pain.
- Stomach wheel. Like a little bar with a wheel or two on it. Kneel on the floor holding this, and roll out, then pull your weight back in. These are good, although they did seem to inflame my sciatica, when I had it.
- Leg raises. Lie flat on your back. Lock your legs and lift them 1 inch off the floor, hold for ten seconds, then move to 45 degrees, hold for 10 seconds, then move to 90 degrees (without taking your tailbone off the floor), hold for 10, move back to 45, 10 seconds, back to 1 inch, 10 seconds. Repeat this 4-6 times. (This is a good one for doing the whole length of the abs.)
- The fish. This is an Akikido exercise. Lie on the floor wearing some shorts or something that will slide around a bit. Lift your torso and legs just off the floor so only your backside is on the floor. Now do an impersonation of a fish out of water, wiggling your butt from side to side. Keep going for a minute or two. You will look like an idiot, but it is great for the lateral abdominals.

There are plenty of others, but these should help. Most importantly, you should feel the effects without having to do hundreds of each.
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post #22 of 27 (permalink) Old 12-28-2006, 10:07 PM
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Originally Posted by Pogo the Clown
It could be as simple as overtraining them.

The Abs are muscles just like any other part of the body and need time to recuperate from a heavy-intense training session. Training them every day doing numerous sets and reps, plus the workout they get when you do all of the other power excercises in your routine is overkill.

If you keep pounding them day after day with any considerable rest you wont see much if any improvements as the muscles don't have time adapt and grow. If you following an intense training program you should be training your abs anymore than 1-2 a week tops. In this case less is more.

I hear that rest is more important for arms, chest and back, but you can do abs and legs every day.

Someone in my gym was telling me that we evolved to be able to be able to move continuosly all day, so our legs and core are built for stamina. But in the past we used our upper bodies for short, intensive efforts, like throwing spears or carrying things short distances. So according to this thinking, you can train legs and abs every day, but with low weights and high reps, but you train the rest with breaks, and with heigher weights.
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post #23 of 27 (permalink) Old 08-10-2010, 11:21 AM
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The trick isn't adding weight to your abdominal excercises. Things like crunches or sit ups wont give you the definition you need. If you're serious about MMA training, you need to do isometric abominal excercises, because they give you the torque necessary to strengthen holds like Triangle chokes on the ground. Coincidentally, these are the exercises that promote definition of abdominals. I have 10% body fat at 180 lbs, and I have clearly defined abs. Do things like planks, side planks, "saturday night" pushups (that's when you go down on a push up and simultaneously bring your right knee to your right elbow, and then do the same on the next pushup with your left side). You will begin to see results in 2 to 3 weeks. For planks, hold the position for a full 60 seconds, flexing your abs and gluts.
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post #24 of 27 (permalink) Old 08-10-2010, 04:48 PM
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Holly 4 year old thread!!!!
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post #25 of 27 (permalink) Old 11-03-2011, 09:12 AM
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Pure nutrition is the thing in which gives us the solid strength to our whole body. It also gives extra energy if someone is above the 30 then he must use this one.

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Last edited by Landonal; 11-05-2011 at 09:46 AM.
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post #26 of 27 (permalink) Old 12-08-2011, 09:28 PM
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Bro, I'm gonna go ahead and let this video do the speaking for itself but you seriously might want to check this out:

Thank me later =)
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post #27 of 27 (permalink) Old 01-29-2012, 08:25 AM
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I think you overtrain your Abs i started exercising when i was 16 i was pretty fat before that,lost many pounds,but i had no ABS,started doing crunches did hundreds everyday for months,But the results where dissapointing.
There is something about doing the same workout everyday,training a same muscle group,they get used to the exercises,accustomed.They dont grow anymore,so i gave up from gaining abs,started parkour,and one day im watching myself in the mirror,what do i see?Abs all of them revealed like a Da Vinci painting.
The thing i want to say is,dont get obssesed with abs,just let it flow,do your workouts,get rest inbetween,do different exercises dont allow your muscles to get accustomed to the workout

Sorry for my english,dont use it much in my daily life.
And im new to this forum so ill use my post to say HI to you all
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