Abdominal exercises

[MontclairLax]

As I was reading the new IL fan zone article, the trainer said that a good way to do abdominal exercises was to do a day of obliques (sides), rectus abdominis (6-pack) and lower abs. I was wondering what exercises would target each group.

[Trilax03]

there r many many different exercises...regular sit-ups or crunches target the abs (not obliques as much)...side crunches target the obliques, lay down with ur head up a little and bring ur legs up and down or u can start up and bring them down a little and hold, a little more than hold, etc until u r right above the ground then go up again and repeat (very good ab/lower abs.) the bike is good for abs as a whole, place ur right ankle on ur left knee and ur right arm behind ur head with elbow bent and twist to meet ur knee then switch sides (obliques.) Put ur legs up in the air and touch ur toes by working ur abs to reach up to them.You can put ur legs up and bent and take a wieghted medicine ball and twist to each side (obliques.) I do these plus many more with my trainer and they r great. here is a website with a few more stuff and things u can do with an exercise ball as well... http://www.netfit.co.uk/abdominals-web-site.htm i hope this helps, also google ab exercises and there will b many results

[Diesel4958]

Any abdominal exercise works the entire package, but some of my favorites are: for "lower abs" knee raises, reverse crunch, leg raises for obliques side knee or leg drops, Trunk rotation thats where you have a light bar on your back while seated or standing and just turn side to side, for "upper abs" crunches all variations on exercise ball with weight or what ever, it is all good. "Lower abs" as you say are a part of your rectus abdominis.

[hitmenrule]

Try doing lots of ab work with a swiss ball, because keeping your balance works your abs and stabilizers much more, and as a result you will get a much stronger core.

[lacrosse19]

how long would it usually take to get really definded abs? for me, i have just a little bit of a gut from not doing ab workouts as much. if i targeted that area everyday or so, how long would it take to lost the only fatty part on my body (gut). i have the top four of the 6 pack but i just need to lose the fat on the bottom two.

[Devistation]

its all about what you eat man, eat healthy bike, and run. Then mabe some cruches and such and ull do fine.

[UNCdefense]

ya, a big thing is you can have the hardest 6 pack in the world & not visually see it at all, you have 2 run/eat helathy to work off the fat, so that the muscles can show.....my favorite actual ab-workout though is you lay on your back on the ground....then you cross your legs, & put them in a position that looks like you'd be sitting in a chair if you were upright...for a harder workout raise them more, then do crunches bringing yourself as high up as possible....theres a lso normal crunches, 6 inches, dips, all type of pilates stuff & even getting in a push-up position & holidng it for several minutes is a good workout

[MeTHLax18]

curls=6pack
decline situps=6pack
decline bench go on it and go 90 with your body and hold a weight and go side to side
leg raises=lower abs

[Spoon's]

i wouldnt recomend working your obliques unless you want to have big sides. Or you could do what i did and work your obliques for a while, then let them atrophy and your sides are tight, and look ripped.

[Kwick_STX]

I know I'm not just listing exercises but work on your obliques and your lower abs more for lacrosse. Lower abs make you faster; obliques help your shot (specifically when you twist).

Lower abs: lots of stuff... leg raises, lying leg raises, "100's" (a variation of the lying leg raises, you lift your legs up as well as your head/shoulder blades and move your straightened arms from parallel to the ground up to your knees and back down again 100 times [1 time = parallel to your knee]). Just search google for lower abs.

Obliques: twist sit-ups, side sit-ups (like normal ones but you start out twisted, unlike twisted sit-ups where you twist as you go up). Search google.

Edit: Another good one for the lower abs is reverse-crunches. You start out laying down with your legs bent at a 90º angle. Then you bring your legs up until they are parallel with the ground, then back down, keeping the 90º flexion at the knee joint. Usually between the positive/negative contraction your hip joint should be flexed 90º as well, making a Z with your legs basically.

-STX

[OR_lax]

hey check this out. It has some good exercises.
[http://www.sportsworkout.com/page7.asp[/url]

[laxgod1790]

hehe i love it I worked out my abs for like a year. Havent done anything for like a year and a half and my absa are still here.