Abdnominal Workout

[Corvus]

Only available in Spanish, but very effective :)

I can only recommend it:


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[sturmwalkure]

I read this at first as abominable work-out. Oh well. :D

[Corvus]

I read this at first as abominable work-out. Oh well. :D

LOL oh yes a spelling mistake again :p

[safinator]

Actually only advance level types can do 8 min workout for abs without stopping.
For a non trained individual even 10-20 abs are difficult, you'll see the soreness the day after.

[Corvus]

Actually only advance level types can do 8 min workout for abs without stopping.
For a non trained individual even 10-20 abs are difficult, you'll see the soreness the day after.

That might be true. So beginners, please don`t do this at home :D

[Tabiti]

Interesting. I see some of the movements for first time. Should try it someday.

[Superbia]

Oh last ones are a torture I can assure that :D But all in all looks good maybe I'll try it tomorrow

[Corvus]

Oh last ones are a torture I can assure that :D But all in all looks good maybe I'll try it tomorrow

I am glad you like it. I just did it and it still hurts.
Welcome on TA btw :)

[Superbia]

I am glad you like it. I just did it and it still hurts.
Welcome on TA btw :)

Today I went jogging 60 mins in the woods with mud and everything so I think thats enough hehe but maybe tomorrow I'll try it.
Thanks I think I'll enjoy it here :)

[Superbia]

So I did it today, man that's nothing! :D The last one is difficult, but the other ones are really slow and, most important, with a LOT of resting time in between! Apart from that, is very focused on the upper abs, I also like to do a lot of lower and oblique. I'd mix it with others :)

[safinator]

So I did it today, man that's nothing! :D The last one is difficult, but the other ones are really slow and, most important, with a LOT of resting time in between! Apart from that, is very focused on the upper abs, I also like to do a lot of lower and oblique. I'd mix it with others :)
I think oblique abs for a girl aren't good, you can develop muscles there and you'll give the impression of a wider waist.

[arcticwolf]

Oh kids, it's a good thing "uncle" arcticwolf is here to help you out! :laugh:

Here are 3 exercises that are superb for ab conditioning:

dragonfly:

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one leg one hand push-ups:

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stomach vacuum:

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They are superb and condition your whole core. You'll have 6 pack and then some! :D

Kids ask "uncle" wolf before you hurt yourselves! :laugh:

[Superbia]

I think oblique abs for a girl aren't good, you can develop muscles there and you'll give the impression of a wider waist.

Well no, quite the contrary, my waist looks much more defined now and I'd say even reduced a couple of cms. Of course, that together with eating correctly and doing some cardio in order to burn fat, which is taken for granted, I assume. Balance is the key I think, I do all kinds of abs and my stomach looks much more defined in every line, also on the sides, and its no way getting bigger. I think a girl has to train every muscle just like a man, only in a way not directed to growing muscle mass but just defininig.

[Corvus]

So I did it today, man that's nothing! :D The last one is difficult, but the other ones are really slow and, most important, with a LOT of resting time in between! Apart from that, is very focused on the upper abs, I also like to do a lot of lower and oblique. I'd mix it with others :)

You must be a Germanic ÜberWoman if you consider this low intenisity.
Ofc it is not the pinnacle and there are bidding steps like the ones Articwolf has suggested, but IMO it is sufficent at least for average humans and esp. females :icon_lol:

[Mans not hot]

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Look like sex work up. I think he's going to impress his wife when he's going to do that. :D

[Superbia]

You must be a Germanic ÜberWoman if you consider this low intenisity.
Ofc it is not the pinnacle and there are bidding steps like the ones Articwolf has suggested, but IMO it is sufficent at least for average humans and esp. females :icon_lol:

The ones from Articwolf, thats hard stuff. Btw the dragonfly shouldn't be done with totally straight legs?
In Pilates there're also some positions which hurt like hell in the abs to keep. Lot of people do it wrong though and hurt their backs.
There are some females which are over average humans :D

[Hàkon]

Nordlicht, try the (front) plank.

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When doing the plank, remember to have a straight line from the head to the shoulders, the hips, the knees and down to your feet.

And remember to such your navel in (tighten the stomach).

Do this for 3 minutes.

[Corvus]

^^

I can do this for exactly 3 min, often doing 3 series, this is hard but pays off.

I can also recommend this for the side abs
should be done for at least 4 min each series

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[arcticwolf]

Look like sex work up. I think he's going to impress his wife when he's going to do that. :D

LOL Actually bro, stomach vacuum conditions your inner abdominal muscles like no other exercise, and if you do it everyday your belly will always be flat and trimmed. If there was only one exercise I could do to improve looks and stomach conditioning it would be the stomach vacuum.

Don't put it down because it looks funny, it's extremely effective!

Some say if you do it regularly it will add 10cm to the length and 8cm to the girth of your penis as well! :laugh:

Alright, it won't do anything about you penis size but it is the best stomach exercise overall. :p

[Superbia]

These are good:


http://www.ejerciciosabdominales.es/wp-content/uploads/2008/11/ejercicio-abdominales.jpg

[Corvus]

In the end the best strenght training without the essence of machines are pull ups.

Pull Ups and Chin Ups are the two best compound back exercises that work on your shoulders, back, biceps and triceps and abs. The technique for performing Pull Ups and Chin Ups is the same, the only difference being in the position of the hands. Though Pull Ups and Chin Ups might be difficult for beginners, slowly and steadily you will gain strength and be able to perform it correctly. Pull Ups and Chin Ups exercise is helpful to gain muscles and develop big lats and back muscles.


http://fitnessanddefense.com/wp-content/uploads/2011/04/chin-ups.jpg

5 series of 10 each and you are done

[arcticwolf]

These are good:


http://www.ejerciciosabdominales.es/wp-content/uploads/2008/11/ejercicio-abdominales.jpg

The one thing really worth paying attention to is this: you should never bend over and twist your torso at the same time, it leads to spine problems over time. Either bend over or twist, do not do both if you like your problem free spine. It won't happen overnight but sure as hell you will injure your spine if you do it over prolonged period of time. So, do yourself a favor and learn this little fact, your spine will thank you for it. ;)

[Superbia]

But in the exercise I posted you only bend over, right? Up and down, but the spine is straight, you don't twist your torso.

[morski]

Let's cut the crap.

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:D

[arcticwolf]

In the end the best strenght training without the essence of machines are pull ups.

Pull Ups and Chin Ups are the two best compound back exercises that work on your shoulders, back, biceps and triceps and abs. The technique for performing Pull Ups and Chin Ups is the same, the only difference being in the position of the hands. Though Pull Ups and Chin Ups might be difficult for beginners, slowly and steadily you will gain strength and be able to perform it correctly. Pull Ups and Chin Ups exercise is helpful to gain muscles and develop big lats and back muscles.


http://fitnessanddefense.com/wp-content/uploads/2011/04/chin-ups.jpg

5 series of 10 each and you are done

I agree, pull-ups/chin-ups are great for development of your upper body pulling muscles. The important thing to remember is to keep balance between pulling and pushing muscles. I personally do pull-ups/chin-ups different variations and dips. Those two, pull-ups and dips will develop powerful and balanced upper body. For biceps fans remember your triceps makes up 2/3 of your arm girth, training biceps alone won't give you powerful looking upper arm, it's triceps that makes it look big! :p

[Corvus]

I have two new favourite workouts. Both routines look simple (esp. the Burpees) but are highly efficent
high intensity workouts esp. for the abdominals:


https://www.youtube.com/watch?v=HiUT3o5TqwA&feature=c4-overview&playnext=1&list=TLstiH0ecUDyU


https://www.youtube.com/watch?v=PYfNA_lmkHM

[Fear Fiain]

So I did it today, man that's nothing! :D The last one is difficult, but the other ones are really slow and, most important, with a LOT of resting time in between! Apart from that, is very focused on the upper abs, I also like to do a lot of lower and oblique. I'd mix it with others :)

how did you do it, did you just write down what to do, or follow from video? I'm planning on incorporating this in time, gonna start with just two movements on my abs days...

[Freeroostah]

There is an American version too. I used to do it almost everyday. Just search abs workout and it will be one of the first results.