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staceyalberta 08-23-2010 03:06 PM

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 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.

cjohnson728 08-23-2010 03:35 PM

Hi Stacey...check these suggestions out:

staceyalberta 08-23-2010 08:21 PM

thanks that gave me some other stuff to add :D

midwestj 08-24-2010 03:04 AM

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!

cjohnson728 08-24-2010 03:28 AM

Seriously? I think 6-9% body fat for a female is a little low...

heytred 08-24-2010 03:28 AM

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.

heytred 08-24-2010 03:30 AM

Originally Posted by cjohnson728 (Post 19436)
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.

midwestj 08-24-2010 05:28 AM

Ya you guys are right, on a female abs would begin to show at around 14%, and 8% on males.

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