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Heres what works for me. As well as all my other working out and exercise. Specific intense various ab work no less that 4 days a week. 5-10 mins each workout, using exercises that target all areas.
About a year ago the state of my abs slipped, due to going through a phase of doing the above only once a week! it goes to show abs require very regular stimulation.
Of course eating clean and not over eating a big key too.
Those of you who also have abs in good nick. What are your keys for keeping them that way?
Mainly diet. I exercise my core twice a week (1hour grueling sessions) with heavy cable crunches, squats, standing ab wheel roll-outs, to name a few. I also do a lot of cardio on top of my strength training. I have found my abs are the hardest set of muscles to train.
Diet, front squats, kettlebell swings and loaded carries are pretty much all I need. I'm pushing 50 and have fairly well defined abs. Only way I could get them more defined would get really anal about my diet and stop drinking beer, which isn't going to happen.
I have found my abs are the hardest set of muscles to train.
Same for me. Also, I actually enjoy most of the weight training I do. Not so the ab work, but it has to be done. Hell, I even enjoy most cardio over the ab work.
Diet, front squats, kettlebell swings and loaded carries are pretty much all I need. I'm pushing 50 and have fairly well defined abs. Only way I could get them more defined would get really anal about my diet and stop drinking beer, which isn't going to happen.
Good stuff. So you don't do any specific ab work? If not, have you ever done specific ab work, to help get them in the good shape they are in?
I haven't done any core ab workouts regularly in years. They are hit indirectly with squats and other exercises. Last week I started doing some roman chairs on my lunch break at work, unsure if I'll keep with it.
The main thing is diet. Everyone has abs, they just don't show unless your bodyfat is low enough. Some people only genetically have 2, 4, 6, 8 packs.. Depends on their torso and genetics.
Look at the current Mr. Olympia, Phil Heath. He only has a very defined "4-pack" and then a large "ab" on the bottom.
Look at one of my favorites, Flex Wheeler, he has a perfectly defined 6-pack.
My abs look pretty good. I could lose a few % BF and I'm cutting right now. I'm probably around 10-12% and want to get to about 6-8%.
I haven't done any core ab workouts regularly in years. They are hit indirectly with squats and other exercises. Last week I started doing some roman chairs on my lunch break at work, unsure if I'll keep with it.
The main thing is diet. Everyone has abs, they just don't show unless your bodyfat is low enough. Some people only genetically have 2, 4, 6, 8 packs.. Depends on their torso and genetics.
Look at the current Mr. Olympia, Phil Heath. He only has a very defined "4-pack" and then a large "ab" on the bottom.
Look at one of my favorites, Flex Wheeler, he has a perfectly defined 6-pack.
My abs look pretty good. I could lose a few % BF and I'm cutting right now. I'm probably around 10-12% and want to get to about 6-8%.
Same body fat as me, mine is 11-12%. I have no desire to get much lower though. Its about maintaining that or maybe getting to 10% but no less.
Good stuff. So you don't do any specific ab work? If not, have you ever done specific ab work, to help get them in the good shape they are in?
Nope, about the only other thing I left off the list was Turkish Get Ups. But it's kettlebell swings that give me the most definition.
I don't train to look good in the mirror, train for trail running and hard hiking. So the squats, loaded carries, TGU's and swings are what work best for me in the core department.
Same for me. Also, I actually enjoy most of the weight training I do. Not so the ab work, but it has to be done. Hell, I even enjoy most cardio over the ab work.
I know a lot of people hate ab workouts, and for good reason; the shyte burns and hurts, lol. Personally, I love it, its my favorite workout. A strong core is so beneficial; it keeps you safe from other training injuries (like squatting injuries)
I do a lot of running (50-60miles a week) cycling and swimming, so my body fat is always kept low. Once you get around/below 10% bf, your body will constantly beg you for carbs. I dont think I can get below 8%, not without the aid of diuretics/steroids, etc. I think its naturally unsustainable, and quite dangerous.
As others have said, it's primarily dieting. After barely being able to see my abs for over a year I finally decided to adjust my diet and eat properly starting back in May. The abs are now well defined again and my six pack looks even better than it did at 21. I did an elevated amount do cardio for about 8 weeks back in June and July, increasing my running to around 15-20 miles per week in order to reduce the body fat as quickly as possible. The upper abs appeared and hardened rather quickly. It wasn't until early august that I finally got those pesky lower abs to come back out of hiding. I'd estimate that I'm around 11-12% right now and it looks good. Don't really want to get any lower. Just to maintain at this point. I do ab specific exercises maybe once or twice per week depending on how I feel.
Currently I've reduced my running to around 5-7 miles per week, do weight training 5 times a week, and have a few alcoholic drinks and an unhealthy meal or two on the weekends and it's working well. The abs looks great and I've gotten good feedback from others.
Bottom line is pretty much to practice discipline in the diet.
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