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Long Session - Bodyweight Abs

Every few weeks I do a long abs circuit using bodyweght exercises - it varies a bit but something like this:

1)reverse crunches
2)twist reverse crunches -left side
3)twist reverse crunches -right side
4)twist crunches -left side
5)twist crunches -right side
6)side lifts -left side
7)side lifts -right side
8)normal crunches -legs up
9)V crunches
10)normal crunches
11) a short rest then back to the start of the set

I normally vary the reps between sets between 10-50 reps but sometimes more.

I dont want to change the exercises but I’m looking for suggestions for different ways I can do each set of the circuit.
Hopefully one of you guys could suggest some sets I could do in a session.

eg:
1st set -15 reps each exercise
2nd set-30 reps each -faster/slower/pause at the top etc
3rd set
4th set
etc

I like this to be a long challenging workout 5-15 sets

[quote]humm wrote:
Every few weeks I do a long abs circuit using bodyweght exercises…[/quote]
Uhh… … … why? Are you a martial artist, by any chance? Because this looks like the type of thing usually recommended to “build ab strength for punching” by folks who don’t know what they’re talking about.

[quote]1)reverse crunches
2)twist reverse crunches -left side
3)twist reverse crunches -right side
4)twist crunches -left side
5)twist crunches -right side
6)side lifts -left side
7)side lifts -right side
8)normal crunches -legs up
9)V crunches
10)normal crunches
11) a short rest then back to the start of the set

I normally vary the reps between sets between 10-50 reps but sometimes more.
[/quote]
Sounds like a pretty good formula for a pretty inefficient cardio session.

Without knowing what you want to get out of this workout (your goals), I’d be hesitant to recommend anything particular.

I agree, I would focus on doing three exercises well instead of 10 poorly. You should not be able to do that many sets and exercises with an appropriate intensity. Do each rep in a slow controlled manner and make sure you are using only the muscles you are trying to. That means for the most part only abdominals and hip flexors are coming into play. Try this ciruit:

Hanging leg raises(not knee, leg)-
Slow and controlled, you should get to the point where your legs are getting so high that your lower back starts to round. 8-10 reps

Decline Crunches- keep your hands behind your head and support it dont pull on it. Use abdominal strength to pull your upper back off the bench. Do not use your hip flexors, it is not necessary. Your lower back should stay on the bench. Down under control

15-20 reps.

Side bridge- Get on your side and put your weight on your forearm and elbow keeping your side tight and goving up and down under control 10-15 reps

Rest :15 second between each and do three circuits. If you can do this you are in pretty good shape.

You should help that kid who wants “rock hard abs and obliques.” This program would probably benefit him…