Yet another abs question

I

IrishEyes

Member
Despite the fact that this has been asked ad inifitium, here goes me doing it again!

For those who have achieved some ab definiton, can you share how frequently you work your abs and what your routine is like?

I've read the once-a-week theories and the more often theories. My intention isn't to start that debate up again, but just see what has worked for who here. I'm starting to suspect I need more frequent ab exercises to thicken them/achieve defintion. My belly is flat, so it doesn't seem to be a bodyfat level question for me. (Leave it to me to be different hehe).

Right not I'm doing weighted crunches,weighted reverse crunches, various oblique work (which I love!)and some plank variations. My second stability ball has gone kerplunk thanks to the kids, so no ball right now! When I get brave enough I'll try to do hanging crunches in the gym, also, and perhaps the cable pulley thingey.

Be interested in your responses! Thaks! ABS HERE I COME! (I HOPE! :) )
 
I rotate the abs section at the end in MIS, Leaner Legs, the Power Hour, CTX Kickbox, and Pyramid Upper Body. I do one of them each day, six days a week, at the end of my workout. All of Cathe's ab workouts are awesome. For a long time, I could feel abs but couldn't see them. Like you, my stomache was also flat, so I didn't really think it was a body fat issue. I hit my goal weight with Weight Watchers years ago, so weight loss was not my goal. The difference in my abs came when I changed my diet. A friend of mine told me to eat more protein, and I swear it has really worked. I'm pretty much against low carb diets, especially for those of us who work out a lot, and I haven't cut out carbs, I have just been eating more lean protein. I've been eating egg whites for breakfast instead of cereal and eating protein bars for snacks and a lot of tuna, chicken, and turkey. I also have been trying to fit in more veggies. It has really made a difference. I try to fit about 20 grams of protein into every meal. It really worked. I don't exactly have a six pack (yet), but it's getting there. It has increased my muscle definition overall, not just in my abs. I have been eating this way for about 10 weeks and it has really made a difference.
 
I work my abs every day - in the last year I have seen significant changes in the muscles in the abs, especially in the obliques and the difinitive line down the middle.

I have had ten children, I just turned 48 and my abs are really looking fine and toned!

I purchased a BOSU 8 months ago and that put me in the ultimate for the muscles in my abs - for I use to use weights on my legs and I needed more. The BOSU makes all of your ab exercises so much harder to do - I have come a long way on it - you can also use the BOSU for cardio work , etc.

I do Cathe's BB abs and her IS abs on the BOSU - I can't tell you in words how awesome it is to have this BOSU for my abs - when I first started using it I could barely do the bicycle - now I can do the bicycle for a long time - I could never have achieved this without this BOSU!

Cheryl
 
Cheryl,

My hats off to you. To have ten kids is amazing but to have ten kids and to be fit -WOW!!!!!!!! You are an inspiration.



JoJo
 
I do every type of ab exercise I can do in the gym and I switch them up frequently to keep the muscles stimulated. Medicine ball work is really good as is crunches on a ball. I like to do pyramids but I never go way heavy as I feel it will create a thick look in the midsection. Cathe has said you need to do heavier weights with abs so I do some, not alot.
One thing I learned is NEVER put the hands behind the head. If you do, you tend to pull on the neck creating pressure on the neck vertebrae. I cross mine in front of me.
I also go VERY slow and never let the contraction, or squeeze, subside during the set. I want to feel it burn.
As for cardio, interval type stuff for me in order to burn fat.
Your abs may be flat but you may still have a layer of fat under your skin and maybe that is preventing you from seeing more muscle.
Diet and genetics are a big part of having nice abs. Upping protein intake has worked for me, in all areas for that matter.
Trevor

:)
 
Cheryl,

How awesome. How exactly do you use the Bosu? Do you sit on it or where is it when you're doing your crunches? I don't have a Bosu, and I don't know why I'm asking you this - do I need an excuse to spend more money on a Bosu?!? But it sounds like an effective exercise alternative and I want to keep my abs - um - interested in movement. Thanks in advance for more details!

Trevor I agree with you about hands behind the head. It also seems to strain the shoulders sometimes. I will lightly support my head with 3 fingers only when I can't possibly continue on without. The neck muscles need to be strengthened too.

Also the hip flexors, which assist ab coordination, should not be isolated out. I hear people say "Oh THAT exercise simply works the hip flexors" (e.g. hanging leg raises or something) but they're an important component of ab strength. Weaker hip flexors will hold you back.

-Connie
 
I don't have a 6-pack, but I'm gradually starting to get a 2-pack! It took me a long time, but I think core exercises and kickboxing (which works the core with every kick and punch) really helped, as well as losing some body fat. I think the reason I don't yet have a "4-pack" (I don't like the " 6-pack" look on women) is still excess body fat in that area.
 
Connie,

You lay on the BOSU with your middle back on the bulls's eye (the center). I remember reading a post about Cathe's oblique exercises on the ball and how a few people couldn't feel anything and they needed to up it. Well, that is what the BOSU does.

Francine has a BOSU and has done the trainer course ask her about it - she raves about it just like I do - there are quite a few workouts available for it too - you can do aerobics, squats, lunges, deadlifts, and tons of core work on this.

It really hits the obliques in a unique way - which I think, makes it much harder than on the ball. It has one of the best investments I have made, besides the step and all of Cathe's tapes and DVD's.

I can wear the very low rise jeans and be comfortable about how my abs look if any skin shows - I actually feel good about them showing, because I have worked hard for them - and the BOSU just added the extra that I needed to achieve it!

Cheryl
 
I don't have a six-pack, but in order for me to see improvement, I need to work them 6-7 days a week. My abs are definitely my weakest area. I tried doing fewer ab sessions but my abs respond better to more frequent workouts.

The ab work in the Instensity Series (particularly BC) has really helped to improve them. A friend of mine just sent me a Christmas card that had a picture of a group of us taken at the beach last summer. I was wearing a bikini, and, not to toot my own horn, but I couldn't believe how toned my abs looked! I just turned 42 and my abs have NEVER looked that good before. I credit the Intensity Series and yoga.
 
Cheryl,
It sounds like a winner! I am going to keep my eyes open for some winning Bosu workouts, and a Bosu.

I am so spoiled by Cathe's DVD's, that I could see myself getting a Bosu and then just ignoring it! What I would need to really use it would be either using it with a Cathe workout, or using it in a live class at the gym.

Fortunately I will be instructing soon (at my local YMCA) so I may bump into some good training advice, classes, or personal demos there!

Thanks!

-Connie
 
>Cheryl,
>I am so spoiled by Cathe's DVD's, that I could see myself
>getting a Bosu and then just ignoring it! What I would need to
>really use it would be either using it with a Cathe workout,
>or using it in a live class at the gym.
>

You can use them both! The Bosu would be perfect to use with some of Cathe's older workouts, where the ab work is more traditional (like Pure Strength). Instead of doing the crunches on the floor, try doing them on the Bosu.
 
Oh my, sounds good. I want one now! It'll give those "old" abs segments a new meaning! I love to work abs (love/hate!) Next major fitness purchase: Bosu!
 
One problem with the Bosu.....

I have seen is if you work up any kind of sweat at all and that thing gets wet you can easily slip on it. It's the only complaint I have about it. It basically has no grips on it like a step does. Connie if you use that thing in your classes I'd warn everyone about that prior to starting.
Trevor :)
 
RE: One problem with the Bosu.....

Thank you for the warning, Trevor.

I notice the same thing with the stability ball- when I start using it, for example in Kick Punch and Crunch, I have to wipe my shins down very well before starting. Otherwise the instability wins! Very slippery!!

With the Bosu I guess if you are wearing a shirt that covers your midsection, then being on it on your lower back is OK, ?

If I ever do teach with it I will warn everybody. The training for teaching with it probably emphasizes that same warning. Having towels around is probably essential in one of those classes.

-Connie
 
RE: One problem with the Bosu.....

Hi Connie!
I slipped a few times on a Bosu in one of our cardio kickboxing classes. It was wet just from sweat that had dripped from me. I didn't step exactly right on top of the Bosu and my foot slid down the side. I caught myself but stepped gingerly the rest of the time because of that.
I think it's smart of you that you are going to tell people to watch that.
I hope you are well!!
Trevor
:)
 
RE: One problem with the Bosu.....

Oh My! I am glad you're okay! I'm doing well. Right now, reading Nelson DeMille novels. Trevor, you would love them. I'm reading every one he wrote.

That Bosu is dangerous to step on, I think. It is a little less dangerous to just stand on it and do some strength work, such as biceps curls while standing still on it. Ab work is not too risky.

I don't like some of the "ramping"-type moves I have seen it used for (in a class I attended at a local chain-gym).

-Connie
 
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