Do 10
reps of this ab workout.
and I followed this with another 200
reps of ab exercises, which I will also post below.
After a couple of weeks, I took it up to 300
reps of ab exercises.
The goal of the Bikini Abs Workout is to do around 1 minute or 30
reps of each abs exercise.
When isolating your Abs, stay away from the ab curl and obliques machines at the gym, these don't work that well and you would benefit far more from doing the following instead, aim to do 2/3 sets of 12
reps of the Ab exercises and you will see great results:
1000 +
reps of ab work four days a week is an amazing feat of endurance, but thats not how you get visble, rock hard, 6 - pack abs!
Not exact matches
Those who want to follow his
ab training advice should take into consideration that he suggested first starting with as many
reps as you can in one go and then not doing them at all for the rest
of the day.
A handful
of exercises done for 2 - 3 sets
of 20
reps at the end
of a training session is not exactly what makes
abs grow.
You can give your lower
abs real hell with several sets
of 15
reps with this exercise, however, it is key that you do not swing or use any momentum while doing them.
Do several sets
of 20
reps or more and you can also add a few
reps to each side and work the oblique muscles that smoothly connect to the lower
abs.
However if one has a knowledge
of the
abs than they know that they respond better to different and higher
rep stimulus's than only higher amounts
of weight.
If you're bored with your
ab routine and you hate counting
reps and sets, follow along with instructor Sarah Luna as she takes you through a fast - paced routine filled with Pilates variations
of classic
ab exercises.
Numerous studies have shown that
abs are one
of the muscle groups that are better stimulated when the
rep range is a bit higher.
Deadlifts 2 x 5
abs 3 x 15 - 20
reps with a plate on your chest Rows 2 x 4 - 8
reps (do variations
of barbel and dumbbell rows on alternate weeks) Pull downs 3 to failure Wide grip curls 2 x 8 - 12
reps Hammer curls 2 x 8 - 12
reps
Dragana did lots
of ab work; she performed a variety
of different heavy
ab exercises in addition to high
reps and static holds.
Once the prisoner reaches the strength to do 4 - 5 sets
of 15 - 20 strict
reps of this movement with their legs perfectly straight, it's almost certain they'll have incredible
abs.
Abs can be perfect for this type
of exercising, so start by doing sets
of 20 - 40
reps and slowly go up.
Ultimately, without some kind
of high -
rep regimen for your
abs, the overall intensity
of your
ab workout would fade over time.
1B) Stability Ball
Ab Pike — 10
reps (2 -0-1) • Rest 1 minute before repeating 2 more times for a total
of 3 supersets.
For Reverse Crunches do a set
of ten, take a 1 - minute rest, then do a set
of however many
reps it takes to get a good «burn» in the
abs.
People think that you need to do around 1000 sit - ups a day to build your
abs, when in actual fact, 3 exercises consisting
of around 3 sets
of 20 — 30
reps is more than sufficient enough.
Day # 13 Food Choices: Green Smoothie with spinach, raspberries, coconut water, and apples Sunny burgers from Ani Phyo's book After the gym: Bananas with kale and acai Nectarine Mock Salmon inside
of a half
of a red pepper Buckwheat cereal with carob and Garden
of Life Protein Mung beans with vinegar and garlic Store bought hummus with carrots and celery and
AB Dessert: Here is where I ruined my eating: (Shredded coconut with carob, honey and coconut oil Calories: 2500 Day # 13 Workout: All exercises were 3 sets Smith Machine Squats 15
reps 10 lbs superset with 15 Pulldowns with 80 lbs.
Do 10
reps on each side
of this
ab workout.
Before I met Andrew, I was doing countless
reps of crunches to get my
abs but when I started this program, I started to see a huge difference in a short time.
Most
of us simply fall with the face on the floor for the first time and even if we could make a few
reps we have to realize it requires powerful
abs and upper body to perform the move correctly.
Because my body has now adapted to my
abs training and are now so strong that I can now do hundreds
of reps even when done as circuits, I have now changed my
abs training to 3 sets
of 10
reps each
of the 3 kings
of abs exercises which are the dragon flag, the full
ab roll out and the full hanging leg raise.
First, the position
of the legs at the start
of the
rep is already near the maximum contracted position
of the
abs.
When I started training my
abs, I would aim for 100
reps of various exercises like sit ups, crunches, and leg raises.
First
Ab Exercise: 5 sets
of 50 sit ups (250
reps) Second
Ab Exercise: 5 sets
of 50 bicycle crunches (250
reps) Third
Ab Exercise: 5 sets
of 30 leg raises (150
reps) Fourth
Ab Exercise: 5 sets
of 30 crunches (150
reps)
Switch the side
of your head that cable is on every two or three
reps to balance the tension on your
abs.
I have been using the
Ab Carver now for about 4 months I usually do sets
of Oblique: 75
reps * 2 = 150
reps + sets
of straight: 75
reps * 2 = 150
reps for a total
of 300
reps. My question since I have been using the
Ab Carver for the last 4 months the only muscles I feel engaging and tight are my shoulders and triceps.
Hundred Pushups is the ultimate program to train the body to go from just one pushup to 100 consecutive
reps in less than two months — sculpting muscles in the chest,
abs, back, glutes and arms without a single piece
of unwieldy equipment.
So I am just testing this at the moment with sit - ups — performing one set
of 50 - 100
reps per day 5x per week (basically on Monday — Friday) to see how my
abs respond.
Sumo squat + jump + leg lift — 10
reps This exercises combines aerobics, thigh exercises, buttocks and targets also core because
of jumps and
abs stabilization function.
Do a lot
of reps. 15 - 20
reps per set are not enough if you want to get firm boxer's
abs.
Trying to spot reduce the fat that hides the
abs with high
rep exercises will also not work as reducing the fat in this area can only be achieved by reducing the fat levels
of the whole body by implementing a calorie deficit through correct diet and exercise.
The extreme
abs program includes 6 compound exercises and each exercise consists
of a series
of progressions starting with the basic version and building up to an advanced level which ensure that you can always keep the
reps in the correct 6 - 10 range.
For the extreme
abs program this means that you need to be able to perform 10
reps of a progression using the correct technique before you move on to the next one.
For the 300 workout
abs routine, do 90 total
reps of each exercise.
The exercises to get rid
of love handles focus on increased
reps and sets with a strong concentration on keeping the
abs tight.
When you do regular sit - ups most
of the work is done by your hip flexors and your
abs are only actually contacting or working for mere seconds when compared to you doing sit - ups MY WAY where you hold & contract your
abs at least 5 seconds on each
rep &...
So, I chose and thought up 5 fun variations
of burpees to do with Ugi, intermixed 10
reps of each with a great Ugi
ab exercise, and then decided to do it all 2 times.
Basically, you don't need a weight belt for lighter warm - up
reps, or
reps below 65 %
of your max, any lying exercises such as
abs crunches, bench presses and any sitting exercises.
Just as doing the correct amount
of sets and
reps when you are trying to put on muscle you need to watch your
reps when doing
abs.
So it doesn't matter how many crunches, sit - ups or
ab - blaster machine
reps you do, it won't give you a flat stomach unless you do some
of the other things I'm going to tell you about in a moment.
Abs Hanging Leg Raises (alternate with Knee - Ins) 4 sets
of 10 - 15
reps Crunches on Exercise Ball (alternate with Bicycle Crunches) 4 sets
of 10 - 15
reps
Once you find sets
of 15
reps easy move on to more advanced exercises such as the dragon flag or full
ab wheel rollout but still include sit ups in your routine from time to time as they help focus the mind solely on the
abs during core training.
So, the high -
rep approach to training your
abs, lots
of crunches, won't help you reach your goal.
Once people are past the beginning phase
of gaining some initial
ab strength, I try to get them away from the exercises that are too easy, where someone can do 50 or 100
reps, as is frequently common with standard crunches.