Thread 76506006

Is this really the only ab exercise you need?

>>76506006 (OP)
i only do this and plancks to directly target the abs, everything else seems just unnecessary

do you see that ass? it means she also does compounds that train abs indirectly

>>76506041
case in point, directly training abs is mostly useless if you're doing everything else right

>>76506047
Absolutely untrue, training a strong stable core provides a healthy foundation for heavy compounds. If you’re not doing core work every session you’re retarded.

>>76506006 (OP)
i mean its not like she has massive protruding bodybuilder abs so it makes sense. Most people would have abs about as defined as this without training them at all and just being low bf

>>76506006 (OP)
No.
Dragon flag is.

>>76506006 (OP)
Probably not, but I'd say it's among the most effective.

>>76506068
I do leg raises, cable crunches. What other core exercises should I do anon?

>>76506006 (OP)
Add rubbing my cock with your abs to the routine

>>76506006 (OP)
No i would say those suck because most people can't hang long/with good form and will start using hip flexor mostly.

Goat ab exercises are reverse crunch with leg lift, weighted incline, and cable crunch.

>>76506128
You just know that looks like a balloon full of dime

>>76506128
>if only you knew

>>76506006 (OP)
>abs dont stretch or contract at all
nice hip flexor training

I know this is thirst bait but I'm legit interested. Some high profile people also claim it's all you need but I'm skeptical. What about obliques for example? When it comes to abs I can't differentiate what's a meme or not.

I only train """core""" with compounds, last time i trained abs properly was when i did mma and kickboxing

>>76506225
that's what getting mogged looks like

>>76506006 (OP)
Jesus fitness girls are so unattractive

>>76506006 (OP)
Its pretty good. I just do a static version of that and planks and that works for me.

>>76506006 (OP)
It's all I do. Gives you big forearms too.

>>76506006 (OP)
Penis in vagina thust until failure, if you get what I mean.

>>76506006 (OP)
Glad to see this because I started doing these a couple months ago. They're the only core exercise I've tried that doesn't fuck up my back.

>>76506006 (OP)
Ugly goblina

>>76506047
Post body... Everyone who says this is a fatass powersharter. Without fail, the idea that compounds train your core to any significant degree is utterly fucking retarded.

>>76506145
>>76506236
Windshield wipers or however the variant of this where you go from side to side are good for obliques imo
Also [dragon flags or ab wheel or this (OP exercise) or 5.] into weighted plank supersets until failure of the latter are fuarking sick (picrel.)

5. stand on your hands with feet in TRX and raise your ass upwards as if doing a press into handstand, fucking shreds

>>76506513
This. It's such fucking bullshit, I fell for this meme for a year. I'm sure he'd say "you're doing everything else wrong" but it just makes no sense. If you have never done a set of 25 cable crunches you have no idea what it feels like to train the abs properly. That shit feels like someone has punched you in the gut. How the fuck is squatting or any other powersharter movement in any way comparable? You're just tensing the abs in these movements. It's like saying just flexing your bicep is all you need to grow them... no you have to hammer them with weight and reps like every other muscle.

>>76506006 (OP)
No. Eventually you're gonna be able to do super high reps and will need to add weight in order to continue to progressively overload. And adding weight to these is super awkward and annoying.
Just do heavy machine crunches, so you can easily keep adding reps/weight.

>>76506068
absolutely untrue, chest is king is gets activated during compounds more often then abs. if you have good form.

>>76506006 (OP)
One of the best fitness decisions i ever made in life was to do those 8 minute circuits from athlean x for a whole month straight. Crunches really aren't shit.

>>76506537
>needing heavy weights for hypertrophy
powertards are so fucking retarded

>>76506006 (OP)
The only ab exercise you truly need is a good diet

>>76506644
Post body

>>76506011
Do planks really target abs? I only feel it in my arms

>>76506537
adding weights to these is super easy (barely an inconvenience)
the entire process can just be progressively overloaded with leverage, you start out with your legs closer to you if you cant do straight and then you just work up to maximum straight leg

then you can just hold on any light dumbbell with your feet, leverage is gonna hit hard at straight legs holding onto even the lightest dumbbell

>>76506537
Anyone who adds weight to ab exercises is a retard.

>>76506677
It's an isometric so not really

>>76506006 (OP)
Yes
Start with hanging KNEE raises instead, until you max then out, and then progress into hanging LEG raises
Her core strength is clearly lacking, you can see by how she's trying to force progression into legs before maxing knees, she can't keep her legs straight
Instead of fumbling and forcing reps like that, you'd get better gains by doing strict KNEE reps, until you can do strict form with >STRAIGHT< LEGS

>Flopping around on the floor and swinging your legs around will get you a 6 pack

LMAO do duels really? You don't need to train abs you guys are just fat and coping

>>76506612
Ab circuits are bullshit though. Just like with any other muscle you dont want cardio be the point of failure, take your time and hammer your abs like any other muscle group with multiple sets and pauses. You cant really superset upper abs, lower abs and obliques. the antagonists of these muscles are in the lower back

>>76506041
>do you see that ass?
No. This video doesn't give even a single frame that gives you the ability to make that judgement.

>>76506006 (OP)
She's not doing them correctly and only engaging the hip flexors, which is a common problem with this exercise.
Decline weighted situps is all you need, and you can progressively overload easily.

>>76506128
Imagine being her toilet

>>76507067
ngmi

>>76506694
>the entire process can just be progressively overloaded with leverage, you start out with your legs closer to you if you cant do straight and then you just work up to maximum straight leg
For any reasonably fit person it doesn't take long to get to 20+ reps of fully straight-leg leg raises
>then you can just hold on any light dumbbell with your feet
Yeah that's what I was referring to as being a pain in the ass. When I did it, I was lucky to have a gym partner who could hand the DB off to me after I got set up. And even then it's a pain to try to focus on keeping it pinched btw your feet while doing the exercise. And if you're working out alone, how are you gonna get your grip set up while holding the DB btw your feet? Or how are you gonna grab it after your grip is already locked in.
Infinitely easier to just hop on a crunch machine, put the pin in your desired weight and go to town.
>>76506644
>>76506736
Why the fuck would you train abs any differently than any other muscle? Please do explain.

>>76507126
How do you train your heart?

>>76506742
I mean isometrics do technically work, it's just a bitch to progressively overload, so I wouldn't recommend it.

>>76507131
My heart??? I don't, I guess, but what's your point? Regardless, the heart is cardiac muscle, not skeletal, so whatever comparison you're trying to draw isn't applicable anyway.

>>76507126
What are you handicapped? Or maybe manlet?
Idk I just grab the dumbbell between my midfoot while I hold the bar, then I start hanging and do the raises
I guess manletism also explains why you say that you can easily do 20 reps of straight leg raises, takes alot of work to get to that level

>>76507143
Height has nothing to do with it retard. Say I was tall enough to get strapped into the grips while still hanging low enough to grap the DB with my feet, well then I'd either be hitting the ground on the eccentric or forced to cut the ROM short.
So in order to do leg raises properly, the grips need to be high enough that you don't scrape the ground, but if they are, then it prevents you from reaching the DB after you're already strapped in. Either way, it doesn't work very well.
And why do something that's a pain in the ass and/or suboptimal when there's a much better and easier alternative anyway?

>>76506006 (OP)
She's already lean and barely needs to do shit for visible abs. Also I would cum inside her pussy and impregnate her.

>>76507153
>Height has nothing to do with it retard. Say I was tall
yup, manlet

>>76507167
>easily do 20 reps of straight leg raises, takes alot of work to get to that level
yup, dyel

>>76507126
Because the purpose of abs are to stabilize the spine and torso during movement or while standing upright. They aren’t meant to move heavy ass weight. This is obvious as fuck with how easy it is to tear shit or get a hernia while trying to use your abs to move weights. Static exercises are best for abs

>>76506006 (OP)
i dont do ab exercises and i mog her into oblivion

>>76507153
Height has everything to do with it
leverage gets exponentially harder the longer your limbs are

>>76507208
Only if you're doing it weighted, with the weight between your feet (at the end of the lever arm). But it doesn't matter how long the lever arm is if there's almost no weight on the end of the lever arm.
Sure, your legs and feet weigh more if you're tall, but you also have more muscle mass in your abs by default, which offsets the extra weight. So they don't weigh any more, relatively. Which means it's not any easier for a short person to do unweighted leg raises than a tall person. And being tall isn't an excuse for being weak on them.
And regardless, I was saying height was irrelevent with regard to the ease of setting up weighted leg raises. Not with regard to actually doing them.

>>76507196
Wrong.
>This is obvious as fuck with how easy it is to tear shit
It's also super common to tear a bicep doing preacher curls. Does that mean biceps shouldn't be trained through weighted elbow flexion, and instead we should only do isometrics for them? Fucking retard.

like every other muscle group, diversity is overrated.
The rectus abdominis is one thing, there is no targeting the lower or upper part with exercise selection, the only way is by repetition and mind muscle connection strengthening (maybe)
You can get abs with crunches only

>>76506006 (OP)
Yes
How do you load these though
When you start adding plates you start being limited by your adductors' ability to hold the plate

>>76506128
Isn't this an assisted pull-up machine

>>76507377
>posts AI summery with literally zero mention of abdominal muscles being used to move or carry objects
>tries comparing them to a muscle group thats sole purpose is to retract the forearm for the purpose of lifting objects
Kek

>>76506006 (OP)
Abs are basically a waste of time if you’re properly bracing on compound movements. If you aren’t doing compounds you’re a dyel regardless of how big you are

>>76506128
I don't care if coffee is not good for me and I will never quit drinking it.

>*utterly demolishes every muscular fibril in your abdominals*

Nothing quite personnel kid.

>>76507457
You must not know how to read, because it literally says in the summary that it also functions by stabilizing the core and maintaining posture, which would be the actions that assist in carrying objects.
But you'll notice that above that, it says the PRIMARY function is trunk flexion, ie bringing the ribs to the pelvis (which is what's done in a crunch).
And the sole purpose of the biceps is not just to flex the elbow. It also stabilizes in many other exercises, such as presses, rows, carries, and holds.
But once again, we know that these are not the best exercises for growing the biceps, so why would exercises in which the abs act as stabilizers be the best exercises for growing the abs, rather than exercises that actually train their primary function (trunk flexion)?

>>76507500
Dyel love meme exercises don't they?

>>76507588
Nigga I fucking said the abs are for core stabilization. They aren’t directly lifting the weights you fucking retard.

>>76507114
Nigga she had no ass

>>76506128
Does this obese woman not know she is a disgusting obese woman? Why does she need to behave and dress maximally attention-whoringly?

>>76506128
Is that really how you operate that machine?

>>76506006 (OP)
Probably. I never train abs.

>>76507608
The abs ARE NOT just for core stabilization tho. They are primarily for trunk flexion.
Which means if you want your abs to grow, the best way to do that is to do some form of weighted crunches. Not just stabilizing during compounds.
Just like if you want your biceps to grow, you need to do weighted elbow flexion (curls). Not just stabilizing in presses, etc.

>>76506006 (OP)
>can't even put the feet above her head

>>76506225
qt

>>76508278
Nigga nobody wants abs to grow. That’s how you look like a fucking fridge. All that matters for ab definition is strength and low bf. I can tell all of y’all saying this shit are dyel scrubs with little to no experience

>>76508444
That's only if you train them excessively, and might not even be possible to do without juicing.
All I know is that when I didn't do any direct ab training, I cut all the way down to 120 lbs, at probably 10-12% BF and STILL didn't have abs.
Now I'm like 18% BF and have more ab definition than I did then--because I do a lot of direct ab training via heavy crunches.
Many such cases.
Telling people not to train abs directly is dogshit advice and literally sabotages them (which is probably your intent anyway).

>>76508459
Its what every reddit faggot says too and none of them actually have abs. They say shit like "abs are made in the kitchen" and they are all fat fucking loafs. You must work abs to have abs period. The only people who dont know this don't have abs. Simple as.

>>76507356
Untrue.
The square-cube law explains it.
>as something scales up in size, its volume (and therefore mass) scale by the cube of the ratio, while its cross-sectional area scale by the square of the ratio
Basically the bigger something is the less efficient it becomes.

>>76506006 (OP)
This reminded me that I had better abs when I was doing those than now where I'm doing bicycle crunches.

>>76506006 (OP)
Bicycle crunches are my favorite.

>>76506006 (OP)
I like doing leg raises during a pull-up.

>>76506006 (OP)
Weighted sit ups

>>76506225
honestly I can't blame her lel
this is the equivalent of a guy with softball sized saline injected testicles and synthol arms working out next to you in the most incomprehensibly retarded way possible

>>76506128
>>76506196
>>76506225
>>76509924
>>76507913
This bitch makes more money in a day than you will in your entire lives lmao

>>76506006 (OP)
If you do this movement wrong, you'll give yourself a lower back injury that lasts 6 weeks

Ab exercises are largely a meme, just run a lot, it'll do the same thing

How tf do I do these without swinging around like a retard? I currently do the variation where I hang in the captains chair thing with arms supported by the armrests, when I try to hang and raise my legs that way the movement makes me sway back and forth.

>>76506145
decline sit ups, even with small dumbbells, are great. Don't do ab training with just your body weight, you should treat it as your other muscles. If you can do more than 20-30 reps add another kilogram to your leg raises or decline sit ups. (Cable crunches too obviously, but those are already weighted)

For obliques, an exercise I never see mentioned but helped me feel my obliques by far the most are simple side bends using the hyperextension bench thingy. Those ones crush the obliques and they're obviously the best isolation for obliques because they isolate the function of the obliques, unlike windshield wipers or russian twists or azerbaijani toe extensiobs or whatever other bs exercises which involve the abs and hip flexors.

>>76509968
She’s not going to let you fuck her bro

>>76506236
>>76506515
Try out side bends for your obliques and thank me later. They are the GOAT of oblique exercises.

>>76506145
You should not just do concentric exercises but stabilization. Farmers walks with one hand, pallof presses, extended pallof presses while doing crab walk, one arm dumbbell squat, etc.

>>76507131
5 good deeds a day.

>>76509968
Hyperbole is not your friend, simp.

>>76506236
Windshield wipers or twists

>>76506078
she is def not low bf
she has many bf

>>76506006 (OP)
that's pretty much at the top of my personal favs, and to answer your question, no it isn't.

>>76506006 (OP)
if you want to be a small woman? yes that'a enough

>>76506006 (OP)
I can't do those because my home gym pullup bar is too low. I do hollow crunches and lying bench leg raises instead.

>>76512515
If you can't do leg raises, do knee raises, or knee raises to extensions

>>76506006 (OP)
How many reps and sets?

>>76506006 (OP)
She has the face of a 40 year old cat lady.

>>76506006 (OP)
i prefer fucking a japanese female

>>76506047
Lmao why do you retards say this shit? So every muscle on the body needs targeted high volume training to grow larger, but abs will just hypertrophy from doing compounds?

>>76513610
any gym recommendations for that

>>76508444
Are you retarded? You think you just have big, well defined, blocky abs underneath your blubber gut without any training?

>>76506259
You faggot

>>76507629
Everybody got ass unless you get mutiliated and chopped in two bro

>>76509968
I'm an attorney...

>>76510750
thank you so much anon i have been doing retarded ass twists for like years now i hate how i couldnt think of this before

>>76506006 (OP)
>>76509135
After this post I did a number of pull-ups with my legs in the L position/raised and my abs are still sore today.

>>76507455
Yes

>>76506236
No nigger. There's plenty of other exercises you can do for stomach.

>>76508103
No, it’s an assisted pull-up machine
But who cares, machines are a meme

>>76506236
> What about obliques for example?
You window wipe you legs from side to side

>>76506128
I really hate it when dumb whores use the assisted pull up machine for legs. There's so many exercises you can do for legs and they choose to misuse a machine, which over the years has resulted in the one at my gym breaking multiple times, which costs money for the gym to fix, which affects everyone.

Tldr gross whore

>>76517068
Why hate?
Just ignore, you’re not using the shitty pull-up machine are you?

>>76517134
>which over the years has resulted in the one at my gym breaking multiple times, which costs money for the gym to fix, which affects everyone.

>>76517140
You are in a gym with heavy weights machines anon
Shit is going to break

>>76517147
You sound like someone who uses an assisted pull-up machine for "glutes"

>>76517176
Cunt, no one uses the pull up machine unless you’re a retard

>>76517176
Joke's on you faggot, I max out the weight stack.

>>76506006 (OP)
Who is this and where can I see her butthole online

>>76506655
"My secret? Brisk walks and a daily Flintstones multivitamin" - Ronnie Coleman

>>76507404
>diversity is overrated

Never a truer thing spoken

>>76506041
No, there's no view at all. Just baggy tracksuits. If anything I'd guess she has no ass from what we can see.