Killer Abs - exercises for real strength

MartinD

Full Member
S: 16st8lb C: 13st7lb G: 12st8lb BMI: 27.1 Loss: 3st1lb(18.53%)
so doing your crunches? sicilian crunch? russian twists? negatives?

Ok lets add a level. go to 11 on the scale, here are the exercises that build strength (and not just fitness which the basic exercises do).


  • Wipers - use max weight you can handle. Alternate each side, at least 20 per side.
  • Captains chair - leg raise, straight leg with weight between ankles. Gonna need a gym for this. alternate with twists and rotations to work obliques, do raises to side. got a pull up bar - use this.
  • Bicycle - stick a plate, dumbell, kettlebell or filled bottle of water and hold behind head and alternate right elbow to left knee change sides etc..,
  • Ball crunch - off a swiss ball, crunch with a plate (or weight) on chest)
  • Plank - get into postion either on elbows or straight arm and get a weight on your lower back. hold for 2mins. Plank off a bench or chair (feet on)
  • Vertical leg crunch - hold weight between ankles and crunch with legs raised straight up
  • Side bend - weight in hand tum side of body and lean to side
  • Slow crunch - lift very slow and do the negative as slow pref with weight on chest. slow with big weight is best. got a bench - do them decline and add a twist. Slow tho.
  • Mountain climber - alternate with spiderman or do off swiss ball
  • Side plank - elevate feet, have weight in hand; if you can raise to side T (your upper body forms a T shape)
  • Jacknife - off swiss ball
  • Crunch over head -crunch with arms over head holding weight
  • Reverse crunch - do them very slowy and hold weight between ankles


Add your favourites to this thread - these exercises will build strength and are tough. A few of these will work you to the extreme. Give it a go!
 
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gina_b

Les Mills Fitness Freak
S: 10st0lb C: 8st13lb G: 8st3lb BMI: 20.2 Loss: 1st1lb(10.71%)
so doing your crunches? sicilian crunch? russian twists? negatives?

Ok lets add a level. go to 11 on the scale, here are the exercises that build strength (and not just fitness which the basic exercises do).


  • Wipers - use max weight you can handle. Alternate each side, at least 20 per side.
  • Captains chair - leg raise, straight leg with weight between ankles. Gonna need a gym for this. alternate with twists and rotations to work obliques, do raises to side. got a pull up bar - use this.
  • Bicycle - stick a plate, dumbell, kettlebell or filled bottle of water and hold behind head and alternate right elbow to left knee change sides etc..,
  • Ball crunch - off a swiss ball, crunch with a plate (or weight) on chest)
  • Plank - get into postion either on elbows or straight arm and get a weight on your lower back. hold for 2mins. Plank off a bench or chair (feet on)
  • Vertical leg crunch - hold weight between ankles and crunch with legs raised straight up
  • Side bend - weight in hand tum side of body and lean to side
  • Slow crunch - lift very slow and do the negative as slow pref with weight on chest. slow with big weight is best. got a bench - do them decline and add a twist. Slow tho.
  • Mountain climber - alternate with spiderman or do off swiss ball
  • Side plank - elevate feet, have weight in hand; if you can raise to side T (your upper body forms a T shape)
  • Jacknife - off swiss ball
  • Crunch over head -crunch with arms over head holding weight
  • Reverse crunch - do them very slowy and hold weight between ankles

Add your favourites to this thread - these exercises will build strength and are tough. A few of these will work you to the extreme. Give it a go!

bicycle, ball crunch, side bend, slow crunch, side plant, jack knife, crunch over head and revverse crunch are killers! ouchhhh
 




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