Beginners abs workout

[V8covin]

Looking on youtube there's loads of abs workouts but most seem aimed at the already athletic.
What about for those of us who haven't been near a gym in 20 years ?
What should we be doing ?

Please bear in mind I'm nearly 52 and the only ab exercise I've done recently is 60 situps in 1 go.The only exercise I take at the mo is 20 minutes of rowing 3 times a week.I have a multi gym coming in a few days to start a bit of strength training
Oh and I had a hernia op 12 years ago


Cheers

[Hoofy]

Are you asking because you want a strong core or because you have loads of fat on your abdominal area?

If the latter, then eat less and move more. The fat will slowly melt away to reveal a 6 pack.

I'd also adopt a heavy weight lifting routine involving compound movements.

Don't really need ab work. If your wife needs a coffee table, feel free to practice the plank.

[Art0ir]

Ab wheel! Best £2.99 I ever spent.

[V8covin]

Hoofy said:

Are you asking because you want a strong core or because you have loads of fat on your abdominal area?

If the latter, then eat less and move more. The fat will slowly melt away to reveal a 6 pack.

I'd also adopt a heavy weight lifting routine involving compound movements.

Don't really need ab work. If your wife needs a coffee table, feel free to practice the plank.

I have some fat which is going slowly with an improved diet.I want to look toned without over doing it.Having tried a few ab exercises I think I'm pretty weak in that area

[Hoofy]

V8covin said:

Hoofy said:

Are you asking because you want a strong core or because you have loads of fat on your abdominal area?

If the latter, then eat less and move more. The fat will slowly melt away to reveal a 6 pack.

I'd also adopt a heavy weight lifting routine involving compound movements.

Don't really need ab work. If your wife needs a coffee table, feel free to practice the plank.

I have some fat which is going slowly with an improved diet.I want to look toned without over doing it.Having tried a few ab exercises I think I'm pretty weak in that area

Try to overdo it. I'm sure you can stop when you get the results you want.

What multigym have you gone for? It's not ideal - barbells/freeweights are better but the multigym's better than nothing.

You should also do stuff like push ups and bodyweight exercises.

[ShampooEfficient]

Squats. Then more squats.

[Hoofy]

ShampooEfficient said:

Squats. Then more squats.

Yeah, he has bought a multigym, though.

[chris watton]

I used to include abs exercises before and after every weight training session.

I gave them up after realising they don't really help much.

Deadlifts and squats do help, the former especially. If you want a strong core, you really need to do a workout with these as the main course - they are excellent for burning calories and losing that flab which in turn, starts to reveal your abs. The abs get more than enough exercise when doing the main compound exercises. Diet is equally, if not more important, as the fat around the belly area seems to be the last to let go.

That's my (limited) experience anyway.

[popeyewhite]

ShampooEfficient said:

Squats. Then more squats.

Where does this come from?

I've yet to meet anyone in a gym who has good abs that doesn't specifically train then. Yes, they're a major synergist for most weightlifting exercises and not just compound lifts, but to get good abs - just like any other muscle - you need to stretch and contract them. Anything based on a crunch and done with good technique will do for a beginner.

[CarlosFandango11]

popeyewhite said:

ShampooEfficient said:

Squats. Then more squats.

Where does this come from?

I've yet to meet anyone in a gym who has good abs that doesn't specifically train then. Yes, they're a major synergist for most weightlifting exercises and not just compound lifts, but to get good abs - just like any other muscle - you need to stretch and contract them. Anything based on a crunch and done with good technique will do for a beginner.

I have good and and very rarely specifically train them. I can squat twice my body weight which I suspect is the reason.

[didelydoo]

I've got good abs and have squatted over 3x BW.

However, I used to be of the opinion that all you need are squats/deads and such like. But not any more- specific ab training makes a huge difference to how abs look.

[xRIEx]

Best core exercising I ever did was Pilates. It made every other exercise (weights, running, calisthenics) so much easier.

[Foliage]

I started by doing 8 minute abs everyday, worked for me, then moved onto 5 x 40 reverse crunches, 30 sec plank, 40 toe touches, straight after the other no stopping, catch your breath on the plank. I will try to find the youtube video for you.

Now I use the ab machine at the gym and do the full stack and also do cycles as my warm down after a lifting session.

If you have a multi-gym you can do an ab pull down. For abs anything works really as long as your activating the muscles (leg raises, crunches, cycles, ab wheel, stress positions like the plank etc), also its worth looking at the vacuum exercise (http://en.wikipedia.org/wiki/Vacuum_exercise) to strengthen your inner abdominal muscles.

Also all full body works your abs as well as squats (which I don't do, but others have mentioned, as I do machine workouts) I find that running works my abs, sprinting especially, swimming & cycling too.

Edited by Foliage on Wednesday 8th April 09:34

[Hoofy]

Foliage said:

also its worth looking at the vacuum exercise (http://en.wikipedia.org/wiki/Vacuum_exercise) to strengthen your inner abdominal muscles.

Also all full body works your abs as well as squats (which I don't do, but others have mentioned, as I do machine workouts) I find that running works my abs, sprinting especially, swimming & cycling too.

Most overweight people do vacuum exercises.

Do you really only use machines? Or am I misreading things?

You're right about other exercises working the abs. I'm currently nursing a cracked rib (I can feel it click and can push it out of place if I poke around - hurts like fk, mind, but I was experimenting) - and anything that uses the core really hurts like I've been punched in the side. Even doing heavy leg press, you tense your core just enough to mean that it hurts the ribs.

[Crush]

I found this good when I started out

http://scoobysworkshop.com/2012/07/01/rotisserie-f...

[Foliage]

Hoofy said:

Do you really only use machines? Or am I misreading things?

Yeah I only use machines presently but they are mainly plate machines, I use the odd cable. Im a runner mainly and do lifting just for tone.

[LordGrover]

No matter what core specific or other exercises you do, pretty sure that your typical six pack won't be obvious until sub 10% BF. Once you've got there by whatever means it may be worth some abs work if you're still keen to go for that look.
Before that though, get your diet right, do the compound lifts (and accessories if you like) and a little HIIT/CV for three months - see how you get on.

[popeyewhite]

CarlosFandango11 said:

popeyewhite said:

ShampooEfficient said:

Squats. Then more squats.

Where does this come from?

I've yet to meet anyone in a gym who has good abs that doesn't specifically train then. Yes, they're a major synergist for most weightlifting exercises and not just compound lifts, but to get good abs - just like any other muscle - you need to stretch and contract them. Anything based on a crunch and done with good technique will do for a beginner.

I have good and and very rarely specifically train them. I can squat twice my body weight which I suspect is the reason.

The reason you have good abs is low bodyfat and genetics and that bit of specific rare training. The reason you have strong abs and core is squats. There are few exceptions - if you want a flat six pack then lots of cardio and a strict diet. If you want a six pack with big, defined abdominal muscles then you need to do specific exercises (and a bit of cardio and reasonable diet).

[Avalyn]

I have well defined abs, and as mentioned above - the only way to see them, it's getting yourself down to low bodyfat levels.

I rarely train abs, but do deadlift, squat and military press which is enough to get a strong core.

On the odd occasion I train abs, I'll do weighted crunches on the cable machine, garhammer raises, hanging leg raises and my favourite - dragon flags.

My typical advice for someone who asks the common question about getting abs, or losing their flabby midsection is to move more, eat less and do compound exercises with weights.

Abs are made in the kitchen.

[Hoofy]

Foliage said:

Hoofy said:

Do you really only use machines? Or am I misreading things?

Yeah I only use machines presently but they are mainly plate machines, I use the odd cable. Im a runner mainly and do lifting just for tone.

Ah right.