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Old 08-23-2010, 03:06 PM   #1 (permalink)
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Default Ab exercises

I do cardio 5 - 6 times a week
I do a weights 6 times a week alternating between arms & legs.

i'm happy with the results i'm getting with that i'm getting good definiation in my arms, shoulders etc.

what i need are some good ab exercises. however i don't want to do crunches...lol. are there any good exercises i can do for my abs that are not crunches. when doing weights i do use good form & have my abs sucked in & such, but i want to do a little extra.
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Old 08-23-2010, 03:35 PM   #2 (permalink)
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Hi Stacey...check these suggestions out:

What Core & Ab exercises do you use
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Old 08-23-2010, 08:21 PM   #3 (permalink)
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thanks that gave me some other stuff to add
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~ Highest weight 2008 223 lbs
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~ Feb 25/11 weight 157 lbs
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Old 08-24-2010, 03:04 AM   #4 (permalink)
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planks, side planks, cable trunk twists, hanging leg raises, stability ball jackknife, stability ball roll out, decline sit ups (not cunches ;p) and believe it or not sprinting will help give you good abs, so maybe trade a cardio day for an intervals day, where you sprint, then walk, then sprint, then walk, in intervals.

Also you have to be around 6-9% body fat I think it is for an entire six pack to show so stick with your free weights and cardio.

Good Luck!
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Old 08-24-2010, 03:28 AM   #5 (permalink)
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Seriously? I think 6-9% body fat for a female is a little low...
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Old 08-24-2010, 03:28 AM   #6 (permalink)
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Your abs are like any other muscle group... to get the best results you need to add weight!

I only do Abs twice a week and I've gotten much better results doing this "routine" than I ever did pumping out literally hundreds of sit ups, crunches, and leg raises.

3x12 Weighted Decline Sit Ups
2x60seconds Planks
1x30seconds Side Planks (each side)

That's all I do, twice a week and I've gotten amazing results.
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Old 08-24-2010, 03:30 AM   #7 (permalink)
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Quote:
Originally Posted by cjohnson728 View Post
Seriously? I think 6-9% body fat for a female is a little low...
For a female that is extremely low, I'd say 6-9% on a male is about equivalent to 12-14% on a female.
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March 2010: 5'9 194 lbs. 22% bf
April 2010: 5'9 185 lbs. 20% bf
July 20th 2010: 5'9 155 lbs. 13% bf
August 20th 2010: 5'9 152 lbs ~12% bf
4 weeks to go...

Goal: 10% bf by September 24th(R&R!)
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Old 08-24-2010, 05:28 AM   #8 (permalink)
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Ya you guys are right, on a female abs would begin to show at around 14%, and 8% on males.
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Jason

It's lack of faith that makes people afraid of meeting challenges, and I believed in myself. ~Muhammad Ali

You must have long-range goals to keep you from being frustrated by short-range failures. ~Charles C. Noble
July 6th 2010: 225 lbs, 24% body fat
Nov 30th 2010: 181 lbs, 12% body fat
Dec 28th 2010: 177 lbs, 11% bf
Total weight loss 48 lbs.
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