T Nation

Abdominals

What’s the most effective ab routine as far as exercises go? I’m a pretty lean and my diet is decent so I’ve never really trained abs too much. Now they seem to be my lagging area. Any suggestions outside of nutrition? I’d really like to improve on the obliques and serratus area to tie everything together.

I should mention that I already include squats, deads, and cleans in my routine which has helped me with overall core stability. Now I’m just looking to really isolate the area as well.

Thanks guys!

Weighted incline crunches.

Hanging leg raises.

weighted incline situps (hold the plate on your chest)
weighted leg levers
weighted flutter kicks

^

superset those

[quote]LiftSmart wrote:
Weighted incline crunches.

Hanging leg raises.[/quote]

Agree, just make sure you internally rotate your legs on the leg raises (it eliminates some of the hip flexor involvement).

I’d also suggest some 1 arm overhead pressing and make sure you are doing sufficient lower back work.

[quote]905Patrick wrote:
LiftSmart wrote:
Weighted incline crunches.

Hanging leg raises.

Agree, just make sure you internally rotate your legs on the leg raises (it eliminates some of the hip flexor involvement.[/quote]

Good tip! I’ve always felt that leg raises seemed to work my hip flexors more than my abs. Thanks

I do heavy weight on one day and light weight on another. high frequency. the method is working awesome on my calves

[quote]eremesu wrote:
i do heavy weight on one day and light weight on another. high frequency. the method is working awesome on my calves[/quote]

So you’re doing something similar with calves? Could you elaborate on your routine? I’m also looking to blast my calves into growth, too! My problem is that I workout at home and only have 300lbs of plates, oly. bar with an adjustable bench. I’ve been doing calve raises with only a 45 lb plate (one leg).

That’s about all I can do. I occasionally throw all the weight I can handle on the bar and just blast some raises out after squating, but not full rom.

My calf program was kind of inspired by Waterbury. the frequency part. i do light weight leg press calf raises only for three sets, then go to seated calf raise for two sets. i know the volume sounds low but it works well enough for me at the moment.

Heavy day is on the second day, which is my leg day. i do the same exercises with sets of 4 and 2. i read on bodybuilding.com, one article recomended doing calf raises on the floor after each set, and i do that, it makes a painful exercise even more painful, sounds very HIT. the pic for the article had the best calf i had ever seen. very round.

i think you should go full rom on calf raises. the rom is short enough already.
i wrote this in a calf thread. i also recomend athletic movements for calves. running backwards, jumping, martial art footwork, ect