abdominal routine

[pipiriko]

anyone have any effective abdominal strengthening work outs?

[mcstrate]

just like a standard crunch, but you don't cross your legs or hold them together but you spread them out. acctually it is more like a "Y" with your legs forming the upper part.

[WillB7]

Hey mcstrate,

I just tryed your y-situps, they feel good. Do you keep legs streght flat on the floor or slightly bent?

[mcstrate]

i think you should have your legs slightly bent, our you end up using your hip flexors. also if you can lock your legs under something, you can slowly lower yourself back wards(down) and then forward (up). slower is better.

[twatteaser]

Would you mean wedging your feet underneath perhaps like a couch or something?

[mcstrate]

no, if you are laying on the floor.
yes, if you are sitting in a kitchen chair( turned sideways) or something that lifts you above your feet.

[IronmanMO82]

Here is a good abdominal circuit, perform 20 reps of each of these exercisises one after the other for one set. Do 2 or 3 sets if you feel you can.

Leg lifts - this is just lying on your back, legs straight out, and you lift them overhead with your knees locked. To make it harder, once your legs point up force your hips up and off the mat.

Side crunches - lay with your legs together and bent at the knees slightly, and crunch toward your hip. Both knees should be together, bent, and lying on the ground while you come up and twist to bring your shoulders square toward your hip, then repeat on the other side for another 20 reps

V-crunches - these are the hardest, I hate them but they work great. Lay flat on your back, lets out, and arms extended behind your head. Now V up; lift your legs and also curl up and try to touch your toes. You should only have your hips and some of the small of your back on the mat when you do this. Your legs probably wont come all the way overhead, try to meet them just before they go fully vertical. Then lay back down

Elbow to Knee - Put one hand behind your head, and bend the same side's knee and bring your foot in closer, and leave the opposite side's leg extended. Bring the opposite leg up, bringing your knee toward the opposite elbow as you curl toward it, then lay back and reextend your leg. You can make this a little harder by not letting your heel of your working leg touch until after doing 20 reps. Then repeat with the other side

Crunches - Finish with the regular crunch, knees bent, hands in however position you prefer.

That's a great routine and I always feel it all through my abs when I'm done