T Nation

The Best Ab Exercises?

Ab wheel, planks, and rope crunches.

Don’t under estimate Good Mornings.

For iso stuff: db side bends, double crunch stuff and reverse crunch

Sorry to hijack the thread, but does anyone else find that situps makes their spine “crack”? After a few sets of decline situps, my spine feels beaten up the next day.

Back to the thread, I love doing hanging leg raises and cable crunches.

ab wheel
med ball throws from the side and slams straight down
decline sit ups while throwing med ball.

My favorite abs exercise is dragon flags:

http://www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Abdominal+Dragon+Flags&table=exercises&ID=156

Like in the above video, but gradually move more of your body off the bench as you get better with the exercise, until eventually everything from shoulder blades on down is off bench.

+1 to the ab wheel.

Made my “own” like an author suggested:

Throw a couple 10s on both sides of an olympic barbell and bang, you got an ab wheel.

DB kickbacks…

For spinal stabilization:
Ab roll-out
Dragon flag
Front Lever (probably too much skill/time involved to make it a viable exercise for most through)
Overhead squat
Core lifts (squat, overhead press, etc…)

For spinal flexion:
Weighted cable crunches on a stability ball
Hanging leg raise (legs/arms kept straight touching insteps to bar)

For obliques:
Saxon side bends
Woodchopper
Ab roll-outs to sides

studies show SB crunches and Capt’s chair and bicycles have the highest muscle recruitment.

I personally prefer planks, side planks, woodchops

  • 2 point dynamic plank
  • Cable wood chops
  • Cable side twists
  • Hanging leg raises
  • Ab wheel roll-outs
  • Power Wheel pike-ups
  • Swiss-ball roll-outs
  • Corkscrews
  • Barbell twists
  • Swiss-ball single leg kickbacks
  • Renegade rows

Does anyone have lower back pain during their ab wheel roll-outs?

Good ol’ weighted decline situps.

Squats
Good Mornings
Deadlifts
Cable Ab Crunch

those get it done for me

[quote]JonBlood wrote:
Does anyone have lower back pain during their ab wheel roll-outs?[/quote]

This generally means that your abs aren’t strong enough to support you as you are rolling out and the burden of support is shifting to your spine/lower back.

Make sure that you really contract your abs right from the beginning (and even slightly round your spine), possibly shorten the ROM until you become stronger (or even roll up an incline), and keep your head neutral (so you are basically looking at the ground, not trying to look forward or at the wheel).

See if that doesn’t help to alleviate your lower back pain.

[quote]Sentoguy wrote:
JonBlood wrote:
Does anyone have lower back pain during their ab wheel roll-outs?

This generally means that your abs aren’t strong enough to support you as you are rolling out and the burden of support is shifting to your spine/lower back.

Make sure that you really contract your abs right from the beginning (and even slightly round your spine), possibly shorten the ROM until you become stronger (or even roll up an incline), and keep your head neutral (so you are basically looking at the ground, not trying to look forward or at the wheel).

See if that doesn’t help to alleviate your lower back pain.[/quote]

Thanks a lot, man.

janda situp (done correctly)
dragon flags
ab wheel
hanging leg raises
heavy turkish get up

for obliques the suitcase deadlift is king. (good grip smoker too)

[quote]Rugby_Owns wrote:
search button does it for me[/quote]

lol! what set and rep ranges do you recommend for these?
(i figure that if this is the king of ab excercises, most forum users must have pretty underdeveloped abdominals ;).

Hanging leg raises done with good form are the best for strength.

And the defranco ab circuit is brutal for conditioning your abs.

Oh I’d like to add two others.

Hill sprints
Farmer’s walks