Ab Workouts

[siberian57]

Post yours up, I need to change up my ab routine

[Flame]

I don't do this right now, but I know for sure it works wonders.

Crunches with a softball under your chin. You can even place a weight behind your head. This works the upper abs.

Flutter kicks - Lay on your back with your hands under your butt. Start with your feet off the ground at 6 inches, legs straight, and lift to 12 inches. Back to 6 then 18.
The order should go 6, 12, 6, 18, 6, 24, 6, 36, 6, 24, 6, 18, 6, 12, 6. Repeat 3-4 times. That is for your lower abs.

For the outer abs/obliques, a variation to the Rocky sit up works best IMO. For this, you do sit ups and on the way up, you twist to one side (instead of both sides for a traditional rocky sit up) touching your elbow to the opposite knee. Be sure to twist on the way up and not at the top, doing it at the top defeats the whole purpose. A softball under your chin will yield a better work out.


The purpose of the softball is to keep your chin away from your chest. You get a far better work out doing it this way.

Doing stuff similar to this (I didn't have access to a softball or a weigh, so I just forced my chin away from my chest), I was able to go from 23 sit ups in 2 minutes to 110 sit ups in those same 2 minutes. It works wonderfully.

[Flame]

Also, when doing all of this it's best to not use anything to hold your feet down. If you're serious about your abs, you'll want to do it this way because you get a better work out. It's natural to use half leg/half abs when doing ab work outs if your feet are being held down.

If you're looking to increase your sit ups for a military test, this makes it easier for the tests because when someone is holding your feet, you can use your legs and your abs can push out twice as many reps.