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best ab workout


 


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 14 years ago '05        #1
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Rockstar718 69 heat pts69
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best ab workout
 

 
Its the rockstar ab workout heres how u do it

3 sets of 15 each

SET #1

15X - normal crunches
15X - legs parallel to floor crunches (when u bring ya feet off the groud but ya knees r bent)
15X - Obliekes left side (regular sit up postion but cross 1 leg and bring the opposite elbow to your knee)
15X - Oblieks right side
15X - Body straight on the floor crunches, (lie flat)

the last step is while lying on your stomach prop yourself on your forearms and pick your self up inoto a pushup like postion for 15 seconds while tightening ur abs, you'll feel it, trust me.

Doing this and gradually increasing your reps to about 35 or 40 you should have perfect abs, it works, i just started abd i already kno that in abiout 2 weeks my abs is gon look wayyyy better, especially since im thin, try it out see how many reps and set you could do, beginners do 15 cuz its not that bad

34 comments for "best ab workout"

 14 years ago '05        #2
Rockstar718 69 heat pts69 OP
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the rockstar ab workout is a great way to get rid of stubborn bellyfat, and increase tone, you will get results and feel them for the next few days

 04-30-2005, 09:19 PM         #3
ja2000 
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Good look my n*gga. How many times a week do you have to do this, to get the best result. Because I heard you have to vary your excercises because your muscles get use to them.

1

 14 years ago '05        #4
Rockstar718 69 heat pts69 OP
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you should do it about twice a week, the first time you do it IT WILL k*ll YA STOMACH THE NEXT DAY, if u laugh u in pain, try not to get hit in ya abs cuz u gon b sore thas how u know it works, I wouldnt do it more than 2 times a week though becuase if u keep it sore the muscles wont heal and ya abs will b fu*ked up 4 a while

 05-01-2005, 05:44 PM         #5
dpusha187 
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yo fu*k dat i rather puff on dro

 14 years ago '05        #6
Rockstar718 69 heat pts69 OP
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i do it and i still smoke weed, weed make the pain go away cuz u dont feel sh*t

 05-01-2005, 07:21 PM         #7
Savir 
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You cannot spot reduce fat, this workout will NOT get rid of any belly fat whatsoever. Sound nutrition will get you the results you want, as far as losing body fat goes. You want to truely work out your midsection? Stick to compound/multi-joint lifts, (squats, deads, rows, chins, presses etc.) A mesocycle rich in movements as just prescribed targets the midsection quite nicely, even though direct ab work isn't being performed.

 14 years ago '04        #8
Skilllz 1 heat pts
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Good work out b, I'ma try this and tone my abs.

 05-02-2005, 11:50 AM         #9
Savir 
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Tone your abs? Lol, there is no such thing as "tonining". Your either gaining lean mass or losing body fat.

 14 years ago '04        #10
-Paradox- 
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Does this work fairly fast?

 14 years ago '05        #11
Rockstar718 69 heat pts69 OP
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it works pretty quickly, it depends on how much u do it, remember the abs are the hardest muscle group to work out because of its size, in about 1 months, you should see a noticable change, by 2 months, if you were thin, you should b close to being ripped

 05-11-2005, 04:37 PM         #12
Daddy's Home... 
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 Rockstar718 said
it the abs are the hardest muscle group to work out because of its size,
No.....

In fact, abs are pretty much all fast-twitch fibers, which makes them EASY to grow.... This workout won't do anything for those fibers tho..... Too many reps.... You don't need 15 sets of ab work twice a week either.... I guess since you're doing lots of reps wit low resistance, recovery time will be shortened, but you can get a better ab workout in a shorter period of time wit less volume if you do weighted work....

And this won't do anything for your fat levels either..... Spot reduction is an impossibility.....

Blah.....

 06-03-2005, 10:57 PM         #13
SqUaD UP 2445 
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 Daddy's Home... said
No.....

In fact, abs are pretty much all fast-twitch fibers, which makes them EASY to grow.... This workout won't do anything for those fibers tho..... Too many reps.... You don't need 15 sets of ab work twice a week either.... I guess since you're doing lots of reps wit low resistance, recovery time will be shortened, but you can get a better ab workout in a shorter period of time wit less volume if you do weighted work....

And this won't do anything for your fat levels either..... Spot reduction is an impossibility.....

Blah.....

yessir


Last edited by SqUaD UP 2445; 08-04-2005 at 12:06 PM..

 06-04-2005, 08:44 AM         #14
Daddy's Home... 
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Nah homie... The abs that support your torso are located BENEATH your six-pack, shaped like 2 'belts' that go across ya belly.... These inner abs are indeed made up of slow-twitch fibers, much like calves, shoulders and forearms.... The six-pack however is mostly fast-twitch and is built through weighted work....

sh*t, it's easy, do a thousand crunches all week long for a month, then do weighted crunches for 3 sets of 10 reps twice a week for a month.... The latter WILL yield better results.....

 14 years ago '04        #15
y2kingsfan 
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props.

i'm a skinny guy, so no gut, so the base is already there. however, i started doing this and i like the results

 06-06-2005, 06:08 AM         #16
Kon Vert 
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I would suggest buying a copy of "the Abs Diet" by David Zinczenko. It contains all the info you need nutrition wise and has a great list of exercises for working the 5 critical sections you need to work to get great abs!

 06-06-2005, 04:47 PM         #17
jonjon 
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i just use the cable cross machine an do 4 sets of 100 with like 140lbs to get my abs right do that for like 6 weeks you got perfect abs if your body fat is low enough

 06-06-2005, 06:18 PM         #18
tru_gangsta 
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props. i could use this to help bring out my abs cause my stomach is getting just a little bit soft but i run like hell everyday to lose fat.

 14 years ago '04        #19
outoutout 
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propz

 14 years ago '05        #20
9ine 
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im gonna try this out. i dont have any soft surfaces to lay on at home other then a bed. would i be able to use a bed for all of these or is it to soft/thick or something for me to get proper results.

 14 years ago '05        #21
.Hafestos. 5 heat pts
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the last step is while lying on your stomach prop yourself on your forearms and pick your self up inoto a pushup like postion for 15 seconds while tightening ur abs, you'll feel it, trust me.
THE PLANK! - sh*t...I did this for 2 mins once...sh*t BURNS...lol

 07-19-2005, 09:36 PM         #22
kosmix25 
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yea lol i did dis workout in different reps everyday afterschool durin the basketball conditioning... it hurt like hell for the first three dayz, but after dat ur body gets adjusted to it crazy fast, and u gotta do madd reps for the same effect... it gets madd borin, but it feels great.

it was all in the same order, but we had to hold at every five reps for five second, which made it burn even worse, but at the end it feels really good. we also had to "assume the position," when ur on ur forearms/elbows and toes for 90 seconds or so... and dat was after lifting. if nothin else, it just feels good cuz it strengthens ur abs very well. personally, i was on a low-carb diet at the time cuz i was *gasp* 187 lbz. and 5'5"-ish. along with the runnin and stuff, this workout makes ur abs feel tougher and it feels like there's less fat over ur abs... def. a good workout.

 07-20-2005, 02:25 AM         #23
legecy2k6 
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 Daddy's Home... said
No.....

In fact, abs are pretty much all fast-twitch fibers, which makes them EASY to grow.... This workout won't do anything for those fibers tho..... Too many reps.... You don't need 15 sets of ab work twice a week either.... I guess since you're doing lots of reps wit low resistance, recovery time will be shortened, but you can get a better ab workout in a shorter period of time wit less volume if you do weighted work....

And this won't do anything for your fat levels either..... Spot reduction is an impossibility.....

Blah.....
^^^agreed put some weight on your chest and do regular cruches feels good !!!

 07-20-2005, 04:20 AM         #24
pedrosanchez 
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also, youll notice using a swiss ball makes the exercises more effective...its a proven fact that using the swiss ball increases the workout

 07-20-2005, 04:23 AM         #25
pedrosanchez 
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the swiss ball is under rated...doin crunches using a swiss ball increases the muscle contractions by 1200% and it works your whole body cause your balancing...try doing your ab workout based on time not reps...its helped me alot...start off rotating all your workouts and go for 5 minutes ...by 5 minutes u feel like your gonna puke...then after a week do 5:30 and another week 6 minutes...i read this in a book and it has helped me so much!

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