Ab work general

any kind of crunches are good, people say they fuck up your spine, they dont work your abs etc
but they are definitely work your abs incredibly well, if you dont feel the upper part of your abs burning while doing weighted or regular crunches you are doing em wrong

crunches are a meme
learn how to engage correctly your core with vacuum, then do plank, ab roll, dragon flags, leg raises from the bar

Only shit I do is hanging knee raises as a superset to my band face pulls I do every workout. I’m a lazy minimalist fag.

Lie on the floor face down and push my abs out. Another one is pretend I'm trying to squeeze out a big shit, aka forcefully exhale and tense my abs. Works wonders

I'm listening

situps
Leg raises
Even crunches are good, don't listen to the retards telling you to do isometric shit that are mostly a waste of time, or even worse, rely on squats/deadlifts for ab development.

it's a shit meme, do crunches on top of a thick mat or sheets, crunches are the most basic and effective ab exercises, anyone with good abs does it.

crunches work sure, but they are a waste of time compared to other much more effective exercises

I can do cable crunches with 250lb - don't ask how the 25lb plates are holding with stack pin for 10-15 reps and mostly feel it on my hips
If i leave the full stack alone - 200lb, sometimes i can feel the tension on my upper abs.
What is this sorcery?

Also, what do you guys do for obliques? I'm getting tired of the oblique cable twist from top to down.

Not really. They have less ab activation than a regular crunch.
Jeff nippard has a good video on it, citing a few different studies in regard to different ab exercises and their respective muscle activation levels

throw on some planks/weighted planks, ab wheel rollouts, or hanging leg raises at the end of every workout. If you're not front squatting you should throw a session into your routine as well.

>needing a spotter to balance a plate on your back as you lie on the ground
do you need a spotter in the bathroom too?

A couple side planks, rollouts to the sides, windshield wipers (after plank, rollout, hanging leg raises respectively) are all I need to work obliques. Alternatively side bends or one-armed farmers walk.

Sorry you don't plank 2pl8 m8

I do cable crunches. Some days i do 400lbs 3x10, other days i do higher volume 325lbs 3x20. They build thickness but leg raises hanging from a bar are good for practicing functional movement.

>250lb cable crunches
work on your form. Take it down to 30-40lbs and try actually using your abs only.

ab wheels and planks

>400lb cable crunches
tfw his cable crunch is more than your deadlift

15 minute walk on the treadmil to get heart rate up, then some light stretching.

Then do the following for Abs + Warmup:

>SPRI crunches: 20-25 reps | 3-4 sets
>Inverse SPRI crunches: 20-25 reps | 3-4 sets
>Heel Touches w/ Oblique crunches: 16-20 reps | 3-4 sets
>Russian Twists 16-20 reps | 3-4 sets
>Hanging knee & leg raises (with assits is fine): 8-12 reps | 3-4 sets
>Dragon Flags: 8-12 reps | 3-4 sets
>Resistance band crunches (take the band, wrap it around the pole, hands forward in band loops at 45 degree angle parallel to your torso; crunch): 8-12 reps | 3-4 sets
>lying leg raises till the knees nearly tough your face then back down: 8-12 reps | 3-4 sets

Then go lift.

Also forgot two important exercises:

>Planks: 45s per | 6 minutes total
>Ab wheel: 18-20 reps | 3-4 sets

Increase duration as your core strength increases for planks, and reduce knee assistance so that you can do the full 180 degree stretch and then back up.

I do a circuit with around 10-20 sec rest between them. It goes like:

Ab wheel for 30 secs
Front plank for 30 secs
Side plank (Left), 30 secs
Side plank (Right), 30 secs
V-Ups x 12
Heel touches x 15

Repeat three times

Ss stipulates that you don't need targeted abwork. Bracing your core for lifts and chinups are enough. I doubt you are really doing SS so go ahead and do some crunches or whatever.

Can't windshield wipers, hanging leg raises are unstable AF and gave up on trying.
Side bends and "side planks"? I heard from a few that the way to target obliques is with some side of twisting motion, if not, you're gonna look wide.
Any other twisting exercise apart from windshield wipers and Russian twists (i keep this for when i don't have access to a real gym)?

I do farmer walks but mostly for grip training, when my deadlifts are lagging there. Never thought about doing them one armed, interesting.

But i'm doing the same motion. Maybe when the weight is that high, i'm a few inches from touching my knees with my elbows, but would that be the difference from feeling it in the upper abs vs hips?

FUCKING NOOBS
leg raises
ab wheel OR barbell roll
deadlift
squat
captains chair raises

Stomach vacuums

Once you're up to 5 minutes, get someone to put a 5kg plate on your back and make your way back up, repeat as necessary

Farmers walks are hands down the best core exercise. Put 70% of your deadlift 1rm on the trap bar, use straps, grab high handles, and walk until you can't.

lol

>Work core to complete exhaustion
>THEN lift
Noone listen to that guy, please

Russian twists and planks

My gym has one of these and it is unironically the goat

Attached: 37609EE8-910B-442F-8523-012C0E5C5A6E.jpg (625x534, 45K)

>Then go lift.
Yeah go squat heavy after weakening your core

I have no clue what it is called but I keep one leg just barely above the ground and another pulled towards my body (also in the air obv). I also raise arm opposite of the leg I have pulled towards myself in the air. Its really good my abs are strenghtening and its so effective I can barely do a minut of this

I only do reverse crunches and figure 8's with my legs raised while lying down.

Sometimes I use the crunch machine at the gym but honestly there is no better ab workout than the figure 8's

If anyone doesn't know what I mean its at 2:33

youtube.com/watch?v=8jyhJ6TiUPA&ab_channel=ATHLEAN-X™

Reverse crunches
Hanging knee-raises
Side planks

>plank, ab roll, dragon flags, leg raises from the bar
all accurate and worthwhile
also hollow holds. lay on your back, keep your ass to the base of your neck flat on the ground, raise legs as slightly as you can, and raise arms up and out behind your head, hold for a minute or so

Attached: 1497997568115.jpg (1200x675, 68K)

just do them all faggot