New Abs Routine

[FenderBender425]

New ab routine on top of coumpound lifts , used as extra, i dont use any weights , goal is to achive flat 8 pack like one seen in Mr and Mrs Smith ( still with the brad pitt people lol)

Ball Crunches (3 sets of 35, working my way up to 3 sets of 50, one set my back is on the ball , hits uppers, one set my lower bakc is on the ball, hits middle abs, last set my ass in on the ball hits lower abs)

Leg Lifts (normal leg lifts but when i get to the 90 degrees with my legs i slowly lower them down to my left then baack up and hten to my right)

i do those or Leg Lifts on a roman chair or just normal ones 3 sets of 25 is normal and 10 working my way up to 25 of the special ones

Trunk Twists with light weight 3 sets of 50 , seating down

that or side bands on a hyperextansion machine (those kill, and i know they will increase the side of my waist but htats what im looking for, because Brad pitt had abotu a 30 in waist and im a 28)


you guys think that those excercises plus compunds are good enough to get abs like those ? my top 4 abs are set but the lower 4 and obliques are not there yet which creates the effect htta my upper abs come out more i wanna even them out by getting my lower abs and obliques ot the same lever , you guys think that these excersices are right for that?

thank you

[ninja]

BF%

You get lean enough, those things will pop without all of that work.

[dos]

We all have an 'eight pack' underneath everything else my friend.

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Also, don't want to burst your bubble but....

Ball Crunches (3 sets of 35, working my way up to 3 sets of 50, one set my back is on the ball , hits uppers, one set my lower bakc is on the ball, hits middle abs, last set my ass in on the ball hits lower abs)

Isn't doing what you think in terms of isolating upper-mid-lower etc.

[Cynic]

Um...I thought the rectus abdominus is a single muscle stretching from the sternum to the groin or so. No upper, mid or lower to speak of.

[quaribc]

take it from me...i've been down the same road you are in...if you are not eating right, then don't even bother with ab routines for aesthetics.

Go here:
John Berardi - Nutrition Articles and learn.
Besides when working your core..think of working them for preventing lower back pain and such...instead of aesthetics. once you change your mentality on that...you'd be fine. besides you don't need to do 3x35 of any ab exercise to work you abs properly.

[FenderBender425]

do i do eat right and i am at 12 % body fat and im working my way down to 8% but besides that my abs are on line different levels, like the upper four come out more physicly not bc they have less fat o nthem they are phyisicly outwards and hte lower four arent as much and same withmy obliques

[ichbinba]

what you're saying about the upper four popping out more is typical. Trust us, it's aBF issue. At 12% there is no chance of seeing those bottom sections of your abs, it tends to take a low BF to get those buggers uncovered. Are ab exercises bad though? of course not, you just don't need to over do it. Pick two to do 2-3 times a week for a couple sets. Change the X's every time you do them and you'll get full development. Anything like choppers, russian twists, etc where you have flexion and rotation is usually great for hitting all areas of the core at once. have at it, and keep dropping that BF like you are, once you're in the single digits, you'll see what you want to see.