Need a really good ab workout!

[therobmeister]

Does anyone have an effective abdominal workout that will improve my sit ups? I have 3 weeks till PRMC and am falling seriously behind on abs!!

HELP!

[marcus2007]

Make sure you build up your lower abs by doing some leg raises aswell mate! Make sure you give it a good squeeze right at the bottom point, these can really burn you're abs up!
Also try adding a bit of resistance to your situps, not too much of a weight though, maybe just about 5-10kg barbell plate, or anything else that you could substitute!

Good luck fella

[Stokey_14]

I'll give you my abs work out and if you like any of it you can steel some of the idea's. (last time I did the 2 minuet sit up test I got a nice 88 but i have been working at them for a couple of years)

This work out is done every other day with as little rest as possible.

First off start with some sit ups (not locking feet under anything) probably 20-30 sit ups in total with some twists here and there before a stretch off.

then into the nasty stuff...

2-3 sets of 10 kneeling abs wheel roll outs

70 crunchy, you're body should be in this position (._r) and its all done slowly squeezing (or "crunching") the abs at the top of the movement.

then with out lowering feet to the floor go into leg raises, do this till failure (in, out, up, down, making circle’s) anything that burns more

after all that do a Russian twist once again till failure.

quickly using the weight you did the Russian twist with do 15-10-5 weighted crunchy in that order.

then perform the plank to failure

followed by 1:40 min side plank

and 2x15 dorsal raises

I also occasionally do heavy side bends and I squat and dead lift between 1-2 times a week in my strength routine.


The core is constantly getting worked and mine came on fairly quickly... sledge hammer work ,medicine ball conditioning and generally being hit in the gut at boxing also toughens them up :p


Best of luck with the PRMC

Stokey

[MadAd]

As already said there are a number of exercises you can do do improve your abs.

Situps
Alternate elbow to knee situps
Crunches or half sits
Knee to chest crunches. Start with your hands under your bum in the siup position and then raise your knees and chest at the same time so that they touch.
Hanging leg raise off of a pullup bar
Weighted incline situps

There are loads of different exercises to try. There is one i used to use in the gym with a partner. Basically get a 10kg medicine ball and have a partner stand on your feet. Then as you situp throw the ball to your partner. Then on the recline have him throw it back to you however as you recline with the ball extend your arms behind your head. This will toughen up your muscles and intercostals.

You could try:

4 x 35 situps
4 x 30 Knee to chest
Plank for 45 seconds
4 x 30 crunches
4 x 35 alternate elbow to knee
plank for 1 minute

Just improvise and see what works for you. Mix things up.

Hope that helps