Suggestions for killer isolated abs exercises

BrodinsOats · 2019-12-19T18:35:21+00:00

Hanging leg raises, support hold leg raises, windshield wipers, ab wheel, and dragon flags are my favorite core exercises.

Edit: hollow body holds progressed to hollow body rocks are great too.

Casd12 · 2019-12-19T17:06:54+00:00

Every single one of these replies is trash. I have a whole 2 hour workout sesh just targeting the abs once every other week. If you want to have more defined abs, obliques, with that sick adonis belt, you need to isolate them and work on them independently.

The same people preaching about how you dont need to do abs because you already work your core when you're doing other exercises are the same people that preaches about not doing curls because you already worked your biceps when doing lat pulldowns. I used to listen to these fools, but then I started doing isolation exercises specifically for my abs and biceps, the results went exponential. Also I mean yeah, abs is kinda made in the kitchen but if you want abs that pop out instead of lying flat, you need to put in work and isolate them.

Anyways, heres my abs routine for my abs day.

Crunches 3 sets of 35 & I superset it with Bicycle Kicks 3 sets of 15 (where 1 rep is when you do both sides of the crunch, this is basically how i count for each rep)
Flutter Kicks 3 sets of 70 & I superset it with Scissor Crossover Kicks 3 sets of 20
Circular leg raises 3 sets of 8 & I super set with Heel Touch Crunch 3 sets of 50 (The heel touch also works your neck muscles from holding your head up)
Leg Raises on a dip bar 4 sets of 12 (Olympic style) (this works on your upper body balancing muslces as well and its a super hard flex because it's hard asf to do)
Leg raises on a leg raise machine 2 sets of 18
Oblique Cable crunch 3 sets of 20 for each side of obliques. (it looks like this)
Then I finish everything off with Hanging Leg Raises 3 sets of 8)

If im feeling it then I might do some Dumbbell Side Bends 3 sets of 20 and maybe some Crunch Machine 3 sets of 10.

All of this takes me about 1 hour and 45 mins - 2 hours to complete. Obviously adjust the rep ranges to fit your current physique. After doing this, it should take you 3 days for your abs to recover, you'll also notice that because you core is now strong as fuck, you can increase the weights for some of your other lifts.

2019-12-19T13:31:52+00:00

crunches on the decline bench

vondoom900 · 2019-12-19T16:22:56+00:00

Leg press and diet. Hercules hammer hold is great too as it gives you more defined obliques which translates to great abs.

thrwy75479 · 2019-12-19T17:49:15+00:00

Hanging leg raises.

Massap24 · 2019-12-19T13:35:03+00:00

I barely work abs maybe 3x a week I’ll do a couple of sit up machines. I’m 5’9 166 pretty solid 4 pack, you don’t need to destroy abs. They get worked naturally during other workouts, just keep with the core lifts and bulk.

2019-12-19T14:57:11+00:00

Putting the fork down always worked for me and my abs just great.

Protocol_Apollo · 2019-12-19T17:14:30+00:00

Weighted Russian twists. Hanging leg raises. Bicycles. Also, the one where you use the t bar row and move the bar side to side (like a standing Russian twist with the bar)

Any weighted ab exercise except maybe for weighted crunches since they are a bit overrated imo.

One thing people overlook is training abs WEIGHTED helps a lot for your abs to pop without needing to go down to crazy low body fat.

Same reason why with strongmen even though they are at like 30% plus body fat, you can still see the outline of their abs- their abs are just so thick; it’s not just “abs are made in the kitchen”.

EfficientPin8 · 2019-12-19T18:06:49+00:00

Plank, sit ups do the trick bud!

SeasonedRP · 2019-12-19T20:09:49+00:00

There are top lifters who don't do specific ab work, but I'm a believer in it. I do abs at the end of each workout. I vary the exercises. I usually do 5-6 total sets. Find routines of 80s bodybuilders; many would either start or finish each workout with abs. And research the ab work suggestions of Louie Simmons of Westside Barbell. He often comes up with variations on exercises that make things interesting, and his lifting and coaching success is undeniable.

Spiritual-Lab · 2019-12-19T22:08:36+00:00

If you want abs , go at 12 percent bodyfat or lower, done !, you can do planks or hanging leg raises ,

Nastynatee · 2019-12-20T11:47:17+00:00

Abs require a strong mind muscle connection just like biceps. All of these ab movements are fine suggestions. But u need to learn how to breath out on each contraction and SQUEEZE your abs at the end of the rep. Also, most people fuck up hanging knee raises or toes 2 bar because u need your knees to go past your hips, if not your just working your hip flexors and little lower abs.

theycallmebigdaddyoh · 2019-12-19T13:25:22+00:00

u don’t want huge abs cuz it’ll blow ur core up. just do hanging leg raises and crunches n shit at the end for a few sets, combined with heavy deads and squats u don’t need more.

Title	Suggestions for killer isolated abs exercises
Author	theeverydayhustle
Upvotes	2
Comments	28
Date	December 19, 2019 1:09 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/ecsz7y/suggestions_for_killer_isolated_abs_exercises/
Archive Link	https://theredarchive.com/r/askTRP/suggestions-for-killer-isolated-abs-exercises.301837 https://theredarchive.com/post/301837

Comments