The Basics to Perfect Abs

What do u do when you are non-accecible to a cable machine or decline bench>?
 

Put your feet up on a bench and hold a weight behind your head....

Iv just started that green exercise its deadly......... Thanks
 
The excercise in green busts me when I do the weighted leg raises but the next day I feel fine Iv done it twice this week would it be alright to add a 3rd day if I dont really feel the burn that well after doing 2 days a week??????

no soreness doesnt mean you havent had a good workout, dont worry about that.

i say this all the time, be sure to use a stop watch, timing it in your head is almost impossible. it might feel like one minute but three minutes might have gone by.

what are light weighted sit ups?
and when is the best time to do these excersizes?

I have been to other sites and they say not to do cardio work while trying to gain muscle mass. Although I dont not want to gain a spare tire around my abs. Does this mean I should give up my cardio and just do extra ab exercises to make up for this loss is cardio. The site said that the cardio will just slow down my muscle mass gaining speed. Is this true?

hey 8 pack i  need at least a six pack have u seen my pic,LOL anywayz  i dont really excercise but im starting and i have a pretty low cardio can u give me some stepz and tips espeacilly 4 me ????

Mr.Chopz

ORIGINAL: crimmee

I have been to other sites and they say not to do cardio work while trying to gain muscle mass. Although I dont not want to gain a spare tire around my abs. Does this mean I should give up my cardio and just do extra ab exercises to make up for this loss is cardio. The site said that the cardio will just slow down my muscle mass gaining speed. Is this true?

Depends, yes and no.
 
Cardio will use up alot of calories, if you stay with the same diet and do the wrong type of cardio... you can slow it down.
 
If you got the right type of cardio and a tighter diet, its all good.

ORIGINAL: Mr.Chopz

hey 8 pack i  need at least a six pack have u seen my pic,LOL anywayz  i dont really excercise but im starting and i have a pretty low cardio can u give me some stepz and tips espeacilly 4 me ????

What do you want me to tell you man? Why dont you try reading the thread first.
 
Start easy then after a couple of weeks later go heavier and more intense. Try to listen to your body.
 
 

hey guys i am new here and as well as body building.... my pal got me in to and now thats all i think about.... i am 175 pounds and 19 yrs of age but my bf% i think is around 15 % ... which means that i got lovehandles and currently i only have about 2 pack instead of 6 pack...
 
my problem is that i can't seem to find a exercise that can work my lower abdominals... i tried reverse crunch but after ten reps i can feel my back packing in and i can hardly breath... plz i need your help and believe i appreciate it... i workout at home since i got all equipment...

Good Form. Since you workout at home get your head by your bed and hold onto it while doing leglifts, Try not to leg lift with your back, use your abs. Btw, your not gonna see the other lower 4 packs unless you lower the BodyFat% so get your diet goin.
 
Low BF is the key to Abs.

hey thanks for the great info on abs 8-pack.  I've always had a hard time doing my abs, I don't know why but they are my least favorite muscle to train.  I'll give your ab workout a try.  thanks again

could u provide pictures of the workouts so people can see how exactly to do them

and how effective is the stomach vaccuum?

Hey 8pack, or i s'pose anyone, i had surgery and ive got 2 rods down my spine, so i have trouble with crunches, etc....puts stress on my lower back, not being able to bend it...any excersises i could sub in for these?...and i dont have any cables either so...
 
-Rain

I dont really have any place to do the weighted leg raises...so what I did was I put like a few weight plates in my old backpack...stuck my feet into the little loop thing at the top. Then lie on the floor flat and raise legs straight up. I felt some serious pain in my abs...in a GOOD way lol...I mean I felt them much more than with out the weights. Next time I'll try to do it on my bench with my legs being off the bench elevated, so I have larger field of motion with my legs. what do you guys think? is that alright to do instead of weighted leg lifts...even though its almost the same thing lol...I call it "weighted backpack lifts" :D

   Hey Rainman u can like xercises as in running or swimming etc. Pretty much every xercise works ur abs, its just the reason people suggest crunches and stuff like that is cause it emphasis the abs. U can be doin Bench press and still get a ab workout it might not be a very good one but u still get one. So what im tryin to say is if ur back hurts doin them just tryin a diff xercise like running or jogging or even make up ur own that dont strain ur back as long as u feel ur abs working u must be doin something right.

HI, im starting a diet on monday, and more cardio and jogging and stuff to improove my weak 4 pack to a 6 pack hopefully :D, ill try ur work out 8 pack but cud any 1 supply pictures of ur x-ersises on the very 1st post 8pack please, rsvp asap, cheers

    Wondering what would be your choice of pre-work out meal and post work out meal? I mean regular food such as whole wheat bread and peanut butter and jam kind of thingy. Thanks

im 15 years old, i weigh about 130, and my bodyfat is like 10% and not just in my stumach, all over my body. i do a ton of crunches, twist, legg raises a week but my abs dont seem to be getting much more defined and cut. what should i do?

my current rutine is:
2 sets of 25 regular crunches
2 sets of 25 torso twist
2 sets of 25 leg raises

at school durring the week days i usualy do:
mondays:
running/agility workout, power cleans/snatches
tuesday:
dips, pull ups, bench press/sholder press and back/front squats
wednesday:
off days
thursday:
same as monday
friday:
same as tuesday

how much calories/carbs should i be eating? what kin of a diet are you on?

please help! i want better abs!

Okay 8pack, I'm 14, I used to be really fat, 5'6 and 180 pounds. I am now
5'8 and 125, after going on a 4 month diet. For the past 2 months, I have been trying to get "the perfect abs." My Daily routine, when I wake up and when I go to sleep for my abs is
 
30 crunches
30 sit-ups
30 side to side situps
 
And it has worked out for the most part, exept I have ripped my top 2 abs and I can barley see my bottem 4, lol. Any advice of what I should add to my routine to help develop a six-pack?
 

my abs are getting better. i did some reaserch and put together a reutein. i do cardio for 45 minutes twice a week to burn fat. thinking about a fat burner. twice a week i do tonz of crunches with weights, if u dont use weights do it 3-5 times a week. weights will make them bigger and stick out more then regular crunches.

10lb's leg raises 5 sets of 20 (lower abs)
^i found that when doing legg raises on a bench also lean forward when u bring up ur leggs, like a crunch, works alot faster.^
40lb's dumbbell side bends 5 sets of 20 (left and right side) (sides of abs aka obliques)
10'lb's decline bench crunch 5 sets of 20<when u come up towards the top twist ur body and touch ur elbow to ur opposite knee
10lb's incline bench crunch 5 sets of 20
10lb's declien crunches, hold the weight and go dowwn very slowly, then take off the weight and sit back up and go down again slowly.
5 sets of 30 second 10lb's torso twist

i got a book and it shows 1 way to do it, i dont exactly really feel the burn on my abs when i do it but ill list it so yall can try it.

you have a bench, you go to the SIDE of it and put ur upper back/sholders on it and arch ur back with ur feet planted on the floor. take a dumbbell and hang it with both hands over your head on the other side of the bench. do a crunch and pull the weight over until its directly above your head.

Im starting to work out my abs again today.  Il post a pic on it once they get better.  before and after pic i guess.

i have no cable machine.
can i suply it for anything else which is not a machine?
like dumbbels,weights or anything else?

hey 8pack, ive lost so much body fat since i started dieting and excerising. i can now see my abs, however they are soft, i need to get them hard and tight. like how they look when i tense them :P i hav quite a bit of skin left around my stomach which is annoying :( any ideas? just keep training them?
 
another thing, you say you need to be careful with what you eat and drink loads of water to get clean abs. But this is very hard to do wen u need to eat loads in order to bulk up your arms? so you basically cant have a 6 pack when you want to get big arms? :( :S

Are there any special work outs to build your lower abs?

Someone always has to write on the walls "Mike was here". But then someone else puts an arrow and it says "Mike is a ****got". So Mike comes back to check it out, "What the hell?! I was here but not as a ****got!"
-Dane Cook

Are there any special work outs to build your lower abs?

Just variety.. the abdominal is just a single muscle running from the ribs to the pelvis.

While you might "feel" certain exercises in a particular area, it's working the same muscle.

I would just strive for variety in your exercises, to fully work the abs from all angles and keep it challenging.

But there's no need to search for the perfect lower ab routine.  Usually your lower abs are just fine, it's just covered up by that stubborn layer of fat! 

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

CAN NE 1 HELP PLZ

i was just wonderin if u could look over my routine and give me sum advice

the followin is wat i do each day at nite...

- 30mins of fast runnin or sprintin
- 4 sets of 25 reps per arm of 15kg dumbells (like 25 on 1 arm then 25 on the other etc till i do 100 on each arm)
- 3 sets of 35 crunches with 3 sets of 15 pushups in between each set
- then the 4 sets of 25 reps of the dumbells again on each arm
- then the 3 sets of 35 crunches with the pushups in between
- then 3 sets of 35 fly dumbells i think there called where u life the dumbells ova ur chest kinda thing
- plus startin boxin and soccer in 1 week

i am gettin a weight bench and bar in a few weeks but for now the only real equiptment is the dumbells

am i doin 2 much or not enough or is there ne pointers u have?

i alwayz try and eat heathily and eat plenty of veges and drink alot of water.

i am lookin at gettin a 6 pack plus bulkin up my arms more
i have keep doin this routine becoz i can see its workin in my arms they are alot bigger but i dont have a flat gut its more like a bit of fat but more skin as i use 2 be fat. wats the best way to tighten up the skin and loose that bit of fat???

im open to any suggestions as u seem to know wat ur doin

thanx

Hey, I havn't been able to use the machines to work out in quite a while. I hardly ever have anyway, but I was wondering if any of you out there know how I can make my abs even bigger and better looking? I have always done the crunches/sit-ups/push-ups, also in handstand position/dips, everything. I would do a thousand of each, I picked this habit up at CCJ. But it does wonders for you. I am at 97% muscle right now, 5% was my goal, and now that I have met that, I want to go for 100% muscle, so I'm working on that now, but if any of you have any suggestions about what else I could be doing, help me out.
 
PEACE!

to my knowladge, the only person to ever reach 0% fat was some kickboxer in hawaii, and it only lasted a few hours before he died.  5'10, 200 at 3%?  i'll believe it when i see it.  if it's true, then wow, congrats dude, way to go.

let's break out the shotguns we're going to town,
this quote from our weapons "this fight is more important than your life"
Hell is empty, the devils are here

6'2"
213
365 deadlift
265 bench
what a choir boy

which one is the Weighted Leg Lifts?