Abdomen Exercises? Which ones should I do?

I know "Spot Reduction" is a myth, and that you can't slim down your abdomen with situps alone, so I plan to do both abdomen exercises and cardiovascular exercise as well to slim down, like running on the treadmill or using an elliptical machine. However, I'm not sure what kind of abdomen exercises I should do and how many reps I should do.

So, do you guys have any suggestions on good abdomen exercises to use in conjunction with cardiovascular exercise? I have decent upper abs, but I have a bit of a pouch, so I could use some suggestions on lower abdomen exercises. If you could give me a figure of how many reps I should do, I'd appreciate it. Thanks!

Hanging knee/leg raises for the lower abs.

Great for developing lower abs, stretching out the top abs and promote core stability.

Planks
Promote the strengtheniong of the abdomen whilst promoting core stability.

Jackknifes
Also refered to as V-Ups, tighten the abs to contract from a lieing position to a V. Excellent abdominal exercise.

Couple of bonus ways:
Get a skate board to get around on, you only see trim dudes skating theres a reason.
S boards are even better at developing core strength.
Sprints too and swimming.

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Originally Posted by hitmandonny

Hanging knee/leg raises for the lower abs.

Great for developing lower abs, stretching out the top abs and promote core stability.

Planks
Promote the strengtheniong of the abdomen whilst promoting core stability.

Jackknifes
Also refered to as V-Ups, tighten the abs to contract from a lieing position to a V. Excellent abdominal exercise.

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any suggestions about repetitions?

When doing Abb routines, always incorparate exercises for the Lower Back.

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Originally Posted by BoxingDude66

any suggestions about repetitions?

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That would depend on your level of conditioning really.

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Originally Posted by Scrap

When doing Abb routines, always incorparate exercises for the Lower Back.

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http://ca.youtube.com/watch?v=NFth3F...eature=related

I agree with everyone here, but there's a few things I'd like to add. Start your routine off with exercises that emphasizes your lower abs, then do exercises that emphasis your obliques (e.g. side bends) or twisting exercises, then do exercises that stress your upper abs (e.g. crunches) last. The reason for this order is that if you were fatigue your abs doing crunches first, you wouldn't be able to work your lower abs and obliques as much. Your abs still work all or nothing, there are no segments but the emphasis on particular areas vary depending on the exercise.

As for reps, first choose exercises that challenge you without being too difficult, this might be leg raises (lying down) to start with and and a couple of weeks later you can replace it with hanging leg raises. The number of reps should be about how much you can do in good form, you can also take a short break and then do another set. If you fully exercise your lower-abs and obliques first, your upper-abs will already have gotten a good share of work and you won't have to do as much crunches or whatever afterward.

I also recommend training your lower back as well, and doing stretches for your abdominals and lower back.

By the way, I have a good ebook that has a decent program for the abs I can send you or anyone else that's interested. It has different routines for different levels that you can follow. It's a nice progressive program. When the exercises get too easy, you can move to the next routine that would be more challenging.

I think we've got the same book. ;)

It does make sense to train this way and it's what I do at home.

I'll just add (disregarding the obliques) the abs (at least what we see as 6 or 8 pack) is one long muscle.
As CNagel wrote: "there are no segments but the emphasis on particular areas vary depending on the exercise".

However if I'm training in a group I do as I'm told.

I also do lying leg raises as part of kundalini yoga. Put your hands under you butt, raise your legs 6", lift your head to look at your feet, and breathe rapidly through the nose. If you have back trouble do it one leg at a time.
Not sure if it's any use to boxing but it does work the abs nicely.:)

Keep in mind there are different kinds of strength. Maximal strength cannot be developed by crunches or sit-ups. Repetitive Strength can though. You have to mix them up. And like Chris Nagel said, you have to hit the obliques and lower back as well. A strong core is essentail in boxing. Ducking, weaving, taking and giving punches all realy a lot on the core. So remember to work the maximal and repetitive strength of the abdominals, obliques and lower back. Rather than reps try circuits like this would be ideal for beginners for example:

10 knee-to-elbows
10 leg raises
10 crunches
1 min plank

Perform 3 times as quickly as possible (remember quality of course, more like as little rest as possible). Soon you will be able to add harder exercises, or weighted ones. And never forget the obliques and lower back

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Originally Posted by Andre

Couple of bonus ways:
Get a skate board to get around on, you only see trim dudes skating theres a reason.
S boards are even better at developing core strength.
Sprints too and swimming.

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Reading that I need to go for a good run! do it properly and you can really feel your core working... not in the same burning sort of way as resistance exercises... but it's there.

I need to get back swimming too!

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Originally Posted by Andre

Couple of bonus ways:
Get a skate board to get around on, you only see trim dudes skating theres a reason.
S boards are even better at developing core strength.
Sprints too and swimming.

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Isn't that because they get incredibly :wackomz4: regularly :)

It's a good idea though.. I lost my skate board years back and it was a nice one too.. I've been thinking of getting a new one to get around to the shops on instead of driving..

I live in an area that is almost completely ethic/Italian/greek... So I think i'll be the only person within 5 km's with one but oh well... Maybe the Italian chicks will secretly want the trim Aussie dude that skates past their house every day..

heheh, if that were the case then the munchies would undo that mate! :p

better get a reinforced board.:p

3 main ones you need to do.

Obliques side of your Abs

Lower Abs

Upper Abs

Now you should look up on the internet, that will give you the best Ab exercises. I sometimes do a variety of Ab exercises in one day, other times i like to just focus one day on one part for example the lower Abs.

I recommend doing.

Bicycle Crunches
Excercise Ball Crunches
Excercise Ball Oblique Twists While Holding A Weight
Exercise Ball Oblique Twists
Dumbell Side Bends
Double Leg Lifts
Hanging Leg Raises
V-Ups
Jackknifes
Captains Chair
Reverse Crunch

ETC.

Don't forget to work your lower, upper, sides, of your abs. Don't neglect any part like so many do. And remember variety is the key and keep a track of your progress, if your new to doing Ab workouts. Then i suggest 8 to 10 reps x3 would be fine.

My favourite Ab exercises that i've done ever since I was 14 and started exercising is
1. Doing crunches with my legs resting up on something and with weights on my stomach. Just like big 10lb flat weights stacked.. To stop them sliding off when you have 2 or 3 I have a towel that will go in between them..
2. My other favourite is holding a heavy dumbell at one side, just letting it hang there, i'll lean to the side of the weight, and then slowly lean, bending just at the waist, to the other side.. You need to use pretty heavy weights with it, but if you keep your stomach tensed when lifting the weight and lowering it, it makes your obliques hard as rock.. Just don't put a dumbell in both hands as it kind of defeats the purpose :)


Oh, my other one that i've done regularly is sit on a couch or seat, put your hands under your ass for balance, then extend your legs out straight, and then bring your knees towards your chest, then extend them without touching the floor.. When you first start doing these it kills.. once you get good at them, you can load up a dumbell and hold it up & down ways between your feet.. Really pumps your lower abs down to your groin..

There my 3 staples of my ab workout.. As long as pick 3 good exercises and really go all out on them either by increasing weight or reps then you don't need to do to many more...