zellybelly
Cathlete
What is the guideline for how many days a week you should work your abs? Any ab routines more popular/effective than others? (I am aware that it really depends on how clean you eat/genetics.) Thanks...
Abs - How many days a week?
- Thread starter zellybelly
- Start date
Some people believe in working out their abs every day. Others believe that the abs are just like any other muscle group, which needs time for rest and recovery, and should be worked only thrice a week or so. This is one of those things where you have to try one and the other and see what works for you best. Like you said, it also depends on nutrition. You can have the strongest abs, but you have to keep your eating clean so you can see them. I normally work out my abs about four times a week, alternating on ab work on the floor, and ab work on the stability ball and planks. My eating isn't 100% clean, which explains why I can feel my abs but can't see them.
Pinky
Pinky
kathryn
Cathlete
I've also seen both theories. I tend to like the "abs are endurance muscles, like the calves, and can take more work, so can be worked out every day" theory better. Sometimes, those who work out the abs less often, and allow for recovery, also do weighted ab work, which I think sometimes tends to thicken the abs more than unweighted, higher rep, more frequent work.
I KNOW I have strong abs because of the exercises I can now do that I couldn't do before, but like Pinky, I still have a covering of fat on them. I'd say 70% of ab work is done with the knife and fork!
I KNOW I have strong abs because of the exercises I can now do that I couldn't do before, but like Pinky, I still have a covering of fat on them. I'd say 70% of ab work is done with the knife and fork!
Amy Steppe
Cathlete
I am confused about something. What is "Clean Eating"? I would appreciate any help on this subject.
I don't know if I "Eat Clean" or not!
If I knew how to "Eat Clean" I would -- I may already be doing it.
Thanks!
Amy
I don't know if I "Eat Clean" or not!
If I knew how to "Eat Clean" I would -- I may already be doing it.
Thanks!
Amy
mogambo
Cathlete
Clean eating generally means no junk. All whole foods, minimally processed and mostly fresh and unaltered. For example, veggies, fruit, meats if you eat them, eggs, nuts, whole grains only. Herbs. Cold-pressed oils.
As far as abs, I am of the "they are just another muscle" school of thought. I basically do abs on alternating days. Sometimes planks and stability ball, sometimes more traditional stuff. I am a pear so am blessed with no bodyfat in the abs and they are very flat and cut even though I do not work them everyday. But I have been working them for 20 years, maybe more. And I am only 5-10 pounds over "perfect". All of the extra crappola, of course, is in my upper thighs area as befits a pear.
As far as abs, I am of the "they are just another muscle" school of thought. I basically do abs on alternating days. Sometimes planks and stability ball, sometimes more traditional stuff. I am a pear so am blessed with no bodyfat in the abs and they are very flat and cut even though I do not work them everyday. But I have been working them for 20 years, maybe more. And I am only 5-10 pounds over "perfect". All of the extra crappola, of course, is in my upper thighs area as befits a pear.
kathryn
Cathlete
>I am confused about something. What is "Clean Eating"? I
>would appreciate any help on this subject.
>
>I don't know if I "Eat Clean" or not!
>
>If I knew how to "Eat Clean" I would -- I may already be doing
>it.
>
>Thanks!
>
>Amy
>
There may be different interpretations of eating clean, but I think of it as a "whole foods" diet (I've been eating a whole foods diet for years, but only in the last decade or so have I heard the term "clean eating." I like "whole foods" better because it sounds more positive to me. "Clean eatiing" automatically implies that there is such a thing as "unclean eating").
Basically, eating clean is eating foods as close to their natural state as possible (in this interpretation of it). Most of one's diet would come from minimally processed foods (ie: whole grains rather than white flour, avoiding white sugar, homemade soups with all natural ingredients rather than canned soups with several ingredients that come from a test tube)prepared in healthful ways (ie: broiling or steaming rather than deep frying).
When fitness pros use the term to talk about their diet, they seem to refer to "eating clean" as following a healthy diet 100% of the time. If it strays from that, then they eat "mostly clean," etc.
>would appreciate any help on this subject.
>
>I don't know if I "Eat Clean" or not!
>
>If I knew how to "Eat Clean" I would -- I may already be doing
>it.
>
>Thanks!
>
>Amy
>
There may be different interpretations of eating clean, but I think of it as a "whole foods" diet (I've been eating a whole foods diet for years, but only in the last decade or so have I heard the term "clean eating." I like "whole foods" better because it sounds more positive to me. "Clean eatiing" automatically implies that there is such a thing as "unclean eating").
Basically, eating clean is eating foods as close to their natural state as possible (in this interpretation of it). Most of one's diet would come from minimally processed foods (ie: whole grains rather than white flour, avoiding white sugar, homemade soups with all natural ingredients rather than canned soups with several ingredients that come from a test tube)prepared in healthful ways (ie: broiling or steaming rather than deep frying).
When fitness pros use the term to talk about their diet, they seem to refer to "eating clean" as following a healthy diet 100% of the time. If it strays from that, then they eat "mostly clean," etc.
Hi Amy, my personal definition of clean eating is eating foods that are in their original state or very close to it. Vegetables and fruits (mostly those with low glycemic index), nuts (in moderation), and lean meats and fish. It also means watching the amount and kinds of fat that you put in your body, e.g., steaming, grilling or broiling your food, and using low-fat or non-fat dairy (I opt for low-fat because they have more taste), white chicken meat, and egg whites instead of the whole egg. It goes without saying that this also means avoiding processed foods. You know, the yummy stuff like cheesecake and ice cream.:-(
Pinky
Pinky
Popular ab moves
to name a few
Bicycle Maneuver
Captain's Chair
full sit up
stability Ball
Vertical Leg Crunch
jacknife
med ball abwork
decline abwork
Torso Track
Long-Arm Crunch
Reverse Crunch
Crunch with Heel Push
Ab Roller
Plank
Traditional Crunch
Exercise Tubing Pull
here's 2 cool sites
check out http://www.bestabs.com/ab-exercises.asp?parent=resources
http://holtreman.net/abs/
* Best abs are made in the kitchen*
to name a few
Bicycle Maneuver
Captain's Chair
full sit up
stability Ball
Vertical Leg Crunch
jacknife
med ball abwork
decline abwork
Torso Track
Long-Arm Crunch
Reverse Crunch
Crunch with Heel Push
Ab Roller
Plank
Traditional Crunch
Exercise Tubing Pull
here's 2 cool sites
check out http://www.bestabs.com/ab-exercises.asp?parent=resources
http://holtreman.net/abs/
* Best abs are made in the kitchen*
substitute cable crunch
Hi Pinky,
Sure this can be done with tubing and a door strap! Put the strap on top of the door, step away from the door,get on your knees ,get the right slack from your tubing and crunching down with the upper body ( this mimicks the same move)! Keep the tubing in front of your forehead and your knees close together throughout this exercise. Slowly moving your body downwards in an arc, rounding your back and trying to get your elbows to touch your knees. Pause for one second and return to the starting position.
Hi Pinky,
Sure this can be done with tubing and a door strap! Put the strap on top of the door, step away from the door,get on your knees ,get the right slack from your tubing and crunching down with the upper body ( this mimicks the same move)! Keep the tubing in front of your forehead and your knees close together throughout this exercise. Slowly moving your body downwards in an arc, rounding your back and trying to get your elbows to touch your knees. Pause for one second and return to the starting position.
As Pinky said, everyone is different and you have to try what works for you. Although I am thinner than I would like to be, my abs are my trouble spot and are weak and flabby.
I have found that working abs every day works best for me. The ab work in the Intensity Series has improved my abs more than anything else. They are more defined and strong than they've ever been in all my years of exercising.
My fitness goal for this year is to be able to do a "teaser." I am a long way from that but have started to add a bit of Pilates to my rotations in hopes of getting there.
I have found that working abs every day works best for me. The ab work in the Intensity Series has improved my abs more than anything else. They are more defined and strong than they've ever been in all my years of exercising.
My fitness goal for this year is to be able to do a "teaser." I am a long way from that but have started to add a bit of Pilates to my rotations in hopes of getting there.
zellybelly
Cathlete
RE: Popular ab moves
I love the quote "Best abs are made in the kitchen" how true that is!!!
I love the quote "Best abs are made in the kitchen" how true that is!!!
RE: Francine ?
sorry forgot to post the link
http://www.thesportsauthority.com/product/index.jsp?productId=400079&cp=1085816&parentPage=family
sorry forgot to post the link
http://www.thesportsauthority.com/product/index.jsp?productId=400079&cp=1085816&parentPage=family
RE: Francine ?
Thanks Francine, I didn't realize the AB wheel is what they were calling the Evil Wheel lol, I do have an AB wheel, in my closet, I need to get it out and start using it again.
OH by the way does the kettlebell work really well too, I guess there is a substitute for that too? thanks again Rhonda :7
Thanks Francine, I didn't realize the AB wheel is what they were calling the Evil Wheel lol, I do have an AB wheel, in my closet, I need to get it out and start using it again.
OH by the way does the kettlebell work really well too, I guess there is a substitute for that too? thanks again Rhonda :7
RE: Francine ?
Kettleball training is tuff stuff!
www.dragondoor.com They have pics of exercises here http://www.dragondoor.com/v111.html
I always have substitutes for everything, Love to improvise when needed!You be surprised what you find around the house to use for workouts!
You can use your med ball-you can put it in a laundry bag that can handle the weight and grip the top! You can put the med ball in a sturdy wicker basket! You can put the med ball in a backpack or book bag that has the grip holder!
If you don't have a med ball-use a backpack or book bag and full it with books(telephone books)
You can fill up a milk jug with water or sand and also Potatoe sacks work well too!
HTH
Kettleball training is tuff stuff!
www.dragondoor.com They have pics of exercises here http://www.dragondoor.com/v111.html
I always have substitutes for everything, Love to improvise when needed!You be surprised what you find around the house to use for workouts!
You can use your med ball-you can put it in a laundry bag that can handle the weight and grip the top! You can put the med ball in a sturdy wicker basket! You can put the med ball in a backpack or book bag that has the grip holder!
If you don't have a med ball-use a backpack or book bag and full it with books(telephone books)
You can fill up a milk jug with water or sand and also Potatoe sacks work well too!
HTH