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Fitness

Tue, Aug-13-02, 00:02

I am trying to build an abs routine for myself to strengthen
my midsection. I am also trying to do a lot of cardio to
reduce fat. Can anybody suggest me some great abs
strengthening exercises without use of any instrument? I want
to come up with an intense abs workout of about 15 mins per
day but would like to have 2/3 routines so as to avoid
boredom. I am looking into websites/books/videos but any
recomendation will be of greay help and highly appreciated.

Thanks in advance.

Michael Ro

Tue, Aug-13-02, 00:02

On 29 Jul 2002 16:59:00 -0700, fitness_ca@hotmail.com
(Fitness) wrote:

|I am trying to build an abs routine for myself to strengthen
my |midsection. I am also trying to do a lot of cardio to
reduce fat. |Can anybody suggest me some great abs
strengthening exercises |without use of any instrument?

Bench press, squat, overhead press, pullovers....get the idea?

You don't need to have specific "ab" exercises if you are
lifting heavy.

Isiafs5

Tue, Aug-13-02, 00:02

>I am trying to build an abs routine for myself to strengthen
>my midsection. I am also trying to do a lot of cardio to
>reduce fat. Can anybody suggest me some great abs
>strengthening exercises without use of any instrument?

Get a book on Pilates from Amazon.com: The Pilates Method.
Plenty of good midsection work.

Sling Skate

Buy ALTOIDS!!! Thanks for the support UK.

Watson Dav

Tue, Aug-13-02, 00:02

On 29 Jul 2002 16:59:00 -0700, fitness_ca@hotmail.com
(Fitness) wrote:

>I am trying to build an abs routine for myself to strengthen
>my midsection. I am also trying to do a lot of cardio to
>reduce fat. Can anybody suggest me some great abs
>strengthening exercises without use of any instrument? I want
>to come up with an intense abs workout of about 15 mins per
>day but would like to have 2/3 routines so as to avoid
>boredom. I am looking into websites/books/videos but any
>recomendation will be of greay help and highly appreciated.

If you're looking for a routine of crunches and leg lifts and
sit ups etc that will give you washboard abs, you're on the
wrong track. Abs should not be worked every day, they need
some time to recover just like any other muscle.

Visible abs are more a result of diet, low bodyfat percentage
and genetics than anything else. Although a weightlifting
routine will contribute to the size of your ab muscles (making
them a little more visible at higher bodyfat percentages) it
isn't really the deciding feature for chiseled abs.

If you want stronger abs, do squats and deadlifts with good
form (iow, with your abs helping stabilize your torso) and
occasionally add in some weighed crunches or rope pulldowns.
Pullthroughs and 1 handed deadlifts are also pretty good. But
that's not going to make you lean or anything.

Watson (the ninja of nice) Davis

Kalo Alexa

Tue, Aug-13-02, 00:02

Fitness wrote:

> I am trying to build an abs routine for myself to strengthen
> my midsection. I am also trying to do a lot of cardio to
> reduce fat. Can anybody suggest me some great abs
> strengthening exercises without use of any instrument? I
> want to come up with an intense abs workout of about 15 mins
> per day but would like to have 2/3 routines so as to avoid
> boredom. I am looking into websites/books/videos but any
> recomendation will be of greay help and highly appreciated.
>
> Thanks in advance.

Break down and buy or build a wheel of pain. Learn strict
form. (Watch the ab-slide commercial with a single thought in
mind: they do it completely wrong.) Never extend your butt and
always keep your back slightly round. Start on your kness.
When you can do 5x5 with minimal difficilty, take six heel to
toe steps from the baseboard of a wall, about face, spread
legs to 2x shoulder width and rollout to the wall. Work up to
3x5. Then add another step from the wall. When you don't need
the wall, start moving your feet together. When you can do 3x5
with feet together, do a google search for "dragon flag."
Boredom will not be an issue. Fear, perhaps. Dread, certainly.
But no boredom.

Happy hunting. Kalo

--
Do not seek to follow in the footsteps of the men of old; seek
what they sought.

Basho

Buddee

Tue, Aug-13-02, 00:02

"Fitness" <fitness_ca@hotmail.com> wrote in message
news:cb48b66c.0207291559.78ae2c51@posting.google.com...
> I am trying to build an abs routine for myself to strengthen
> my midsection. I am also trying to do a lot of cardio to
> reduce fat. Can anybody suggest me some great abs
> strengthening exercises without use of any instrument? I
> want to come up with an intense abs
workout
> of about 15 mins per day but would like to have 2/3 routines
> so as to avoid boredom. I am looking into
> websites/books/videos but any recomendation will be of greay
> help and highly appreciated.
>
> Thanks in advance.
>

Do this-

Sit straddling a bench with your bum about 6 inches from one
end. Now extend your legs and lock your feet under the far end
of the bench. You can now lean back and do a situp/crunch
movement going to just slightly past horizontal. You need to
be careful with this exercise, keep your lower back arched as
if doing squats. You'll find that as you lift yourself from
beyond the horizontal point to a flat, horizontal position,
(keeping upper body arched and ridged), you'll feel it in your
lower abs. Any movement from horizontal to fully upright,
(especially a crunching movement), will hit your upper abs.

Try this, it's not easy. It will strengthen your abs
tremendously. I now do 6 sets of 8-10 holding a 35lb plate
behind my head. I went from no abs to ABS!! in 3 months. This
is the ONLY thing I do for abs and I do it only once a week.
Low bodyfat is key of course.

Buddee.

Tue, Aug-13-02, 00:02

Frank In-T

Tue, Aug-13-02, 00:02

Michael Ro

Tue, Aug-13-02, 00:02

On Mon, 29 Jul 2002 23:38:22 -0700, Kalo Alexandra
<kaloalex@syix.com> wrote:

|always keep your back slightly round.

Yeah, your lumnar/thoracic structures will love that.

Michael Ro

Tue, Aug-13-02, 00:02

On Tue, 30 Jul 2002 06:40:25 GMT, "Buddee"
<noway@jose.com> wrote:

|This is the ONLY thing I do for abs and I do it only
once |a week.

Then you don't lift, huh?

Atec77

Tue, Aug-13-02, 05:59

as you well know however most of us hate doing abs...

Fitnet13 wrote:
>
> Whoever the dope was that said not to work abs everyday is
> not doing their homework. Abdominals are the one muscle
> group you CAN work daily. Don't be afraid. As for all the
> other advise....GREAT stuff!

Michael Ro

Tue, Aug-13-02, 05:59

On 08 Aug 2002 14:17:53 GMT, fitnet13@aol.com (Fitnet13)
wrote:

|Whoever the dope was that said not to work abs everyday is
not doing their |homework. Abdominals are the one muscle group
you CAN work daily.

Yo can work any muscle group daily if you want; ask any manual
laborer in a heavy lifting environment.

However, the abs have no special composition of muscle
physiology that separates them from other muscles in the need
for recovery to maximize gains.

Anyway, which "abs" are you talking about? The TvA?

Bill Whedo

Tue, Aug-13-02, 05:59

<!doctype html public "-//w3c//dtd html 4.0 transitional//en">
<html> But, dude.  If you're upright much of the day
(most of us are), you're working your rectus a., obliques,
spinal erectors, etc., for hours on end!  Not only that,
you're working them in the most appropriate mode.  Now,
if your goal is to provide a "six-pack" after the four inch
roll of fat is gone, then it certainly doesn't hurt to work
'em more, but why not do a weighted ab routine two or three
times per week, rather than just hit the Type 1 muscle with
endless crunches?  The six-pack will be better for it.
 -- Bill Whedon, CPFT World Fitness Free
fitness info and counselling <A HREF="http://www.worldfit-
ness.org">http://www.worldfitness.org</A>  
Fitnet13 wrote: <blockquote TYPE=CITE>Whoever the dope was
that said not to work abs everyday is not doing their
 homework.  Abdominals are the one muscle group you
CAN work daily.  Don't be afraid.  As for all
the other advise....GREAT stuff!</blockquote> </html

Michael Ro

Tue, Aug-13-02, 05:59

On Fri, 09 Aug 2002 00:21:50 +1000, "atec77(nospam)"
<"atec77(nospam)"@hotmail.com> wrote:

|as you well know however most of us hate doing abs...

Do you lift heavy?

Stephen Di

Tue, Aug-13-02, 05:59

In article <3D52E8B2.8D6B35D1@sound.net>,
Bill Whedon <fitness@sound.net> wrote:

> But, dude.  If you're upright much of the day (most of
> us are), you're working your rectus a., obliques, spinal
> erectors, etc., for hours on end!  Not only that,
> you're working them in the most appropriate mode. 

The conventional wisdom is that anyone who runs distances
should do exercises for the abdominal muscles, particularly, I
guess, the rectus
a. Even Jeff Galloway, who is generally not an advocate of
strength training, does advocate strengthening the
abdominals (and a few other muscle groups).

Are you saying this is unnecessary; that being upright
suffices?

Stephen Diamond

Atec77

Tue, Aug-13-02, 05:59

as part of my work yes , and several times a week I lift as
exercise , as to heavy .. well I guess you may think so..

Michael Roose wrote:
>
> On Fri, 09 Aug 2002 00:21:50 +1000, "atec77(nospam)"
> <"atec77(nospam)"@hotmail.com> wrote:
>
> |as you well know however most of us hate doing abs...
>
> Do you lift heavy?

Bill Whedo

Tue, Aug-13-02, 05:59

<!doctype html public "-//w3c//dtd html 4.0 transitional//en">
<html>  
Stephen Diamond wrote: <blockquote TYPE=CITE>In article
<3D52E8B2.8D6B35D1@sound.net>,  Bill Whedon
<fitness@sound.net> wrote:
<q>> But, dude.&nbsp; If you're upright much of the day
(most of us are), you're > working your rectus a.,
obliques, spinal erectors, etc., for hours on >
end!&nbsp; > Not only that, you're working them in
the most appropriate mode.&nbsp;
<r>The conventional wisdom is that anyone who runs distances
should do exercises for the abdominal muscles,
particularly, I guess, the rectus a. Even Jeff
Galloway, who is generally not an advocate of strength
 training, does advocate strengthening the abdominals
(and a few other muscle groups).
<s>Are you saying this is unnecessary; that being
upright suffices?
<t>Stephen Diamond</blockquote> Not at all!  If you're an
athlete, or if you want to generate that "six-pack", then
you'll need to work the abs just like any other muscle
system you wish to improve upon to help you in your
sport.  However, a daily abdominal regimen for the
average person (with good posture) is overkill, IMO. 
I train almost exclusively females, all of whom have
lovely, strong abs.  None of them does ab work every
day - in fact, we use a protocol of 15 simple crunches on a
steep heads-down incline board, holding a 45-lb plate above
the chest.  We do this twice per week, and it's
plenty!  For obliques, again we use the incline board,
but hold a 20-lb dumbbell rested on the shoulder while
reaching that same shoulder across to the opposite
knee.  Again, 15 reps, twice per week.  Every six
weeks, we modify the protocol to an un-weighted one, doing
32 reps, 2 sets, 3 or 4 times per week, for two
weeks.  That takes care of the Type 1 nicely. 
The protocols are highly successful for my clients, and
success is something I don't argue with!   ;-)
 Best wishes, Bill Whedon, CPFT World Fitness
 Free fitness info and counselling <A HREF="http://-
www.worldfitness.org">http://www.worldfitness.org</A>
  </html

Michael Ro

Tue, Aug-13-02, 05:59

Denise How

Tue, Aug-13-02, 05:59

In article <c008lukq7r18s6810b8e42mhpv74v7p28a@4ax.com>,
Michael Roose <trainerofathletes@email.com> wrote:

> If you lift heavy or even moderately, you're getting all the
> abs you need.

Then why do bodybuilders still do crunches?

--
Denise denise dot howard at attbi dot com ACE and AFAA
certified fitness instructor AFAA step certified

Bill Whedo

Tue, Aug-13-02, 05:59

Heh, heh! Y'know, I jumped into the dumbassRoose thing again
to help Denise out, but obviously there was no need. She's
kickin' his ass nicely! You go, girl! :-)

--
Bill Whedon, CPFT World Fitness Free fitness info and
counselling http://www.worldfitness.org

Denise Howard wrote:
>
> In article <c008lukq7r18s6810b8e42mhpv74v7p28a@4ax.com>,
> Michael Roose <trainerofathletes@email.com> wrote:
>
> > If you lift heavy or even moderately, you're getting all
> > the abs you need.
>
> Then why do bodybuilders still do crunches?
>
> --
> Denise denise dot howard at attbi dot com ACE and AFAA
> certified fitness instructor AFAA step certified

Michael Ro

Tue, Aug-13-02, 05:59

On Sat, 10 Aug 2002 01:35:44 GMT, Denise Howard
<denise@invalid.domain> wrote:

|Then why do bodybuilders still do crunches?

Not all do. you Idiot. Stay out of strength training threads
before you make a bigger Idiot of yourself.

Denise How

Tue, Aug-13-02, 05:59

In article <rk8alussh4ci6pd4ot8bus54pe7msm6mdi@4ax.com>,
Michael Roose <trainerofathletes@email.com> wrote:

> On Sat, 10 Aug 2002 01:35:44 GMT, Denise Howard
> <denise@invalid.domain> wrote:
>
> |Then why do bodybuilders still do crunches?
>
> Not all do. you Idiot. Stay out of strength training threads
> before you make a bigger Idiot of yourself.

Answer the question, you idiot.

--
Denise denise dot howard at attbi dot com ACE and AFAA
certified fitness instructor AFAA step certified