how to get abs quick HELP

[thug-life]

im looking on how to get abs fast without going to the gym but like working out in my basement any ways?

[Shaner]

Quickly? Not unless you are already 3/4 of the way there.
Abs are a hard muscle group to train, because your diet is 10 times more important than the actual ab exercises.

Go on a serious diet, start doing ab exercises.
Also, make sure to work out your back and chest as well. You'll find it hard to properly build your abs without also building your chest and back.

If I were you, I'd go to the gym.

[thug-life]

do you no anyab excerises'?sit ups?

[Shaner]

do you no anyab excerises'?sit ups?

First you need to understand the different muscles that make up the abdominals. Generally speaking, you have the lower abs and upper abs. Upper abs are easy to train, lower abs are quite a bit harder.

Situps, crunches, etc. target the upper abs but aren't overly effective at buildling the lower abs. To target the lower abs, do leg raises while doing crunches, or bicycle kicks while doing crunches, etc.

Here's the first thread that popped up in Google.
http://exercise.about.com/od/abs/ss/abexercises.htm

I suggest researching the various muscles in the upper body.
Like I said, if you really want to build your abs, make sure to train your back and chest, especially your back. You'll thank me later.

[thug-life]

wat do you suggest for me to train my back and chest?

[poedua]

im looking on how to get abs fast without going to the gym but like working out in my basement any ways?

Further to what Shaner said.

If you want to show your abs you have to have very little "extra" fat on your entire body..which means less fat on your gut...which means you'll have a better chance for your ab muscles to show. You can't target your abs and "spot reduce " / drop fat in one area like your abs...it's a myth.

Shaner was right. In most cases, the best approach to sensible fat loss ( and good health ) for your entire body is by way of a balanced combination good diet ( not dieting per se ) , weight training and cardio.

But if you are like the rest of us - and we all want to show off our abs for the summer - cardio will help you shed the fat a lot quicker than if you just did weights and diet alone.

So, there's no "quick fix " to get great looking abs - it simply takes dicipline ( diet, weights, ab routines, cardio ) and hard work. :)

[poedua]

do you no anyab excerises'?sit ups?

Pasted this in from another thread post of mine....try these at home....


LOWER ABS: REVERSE CRUNCH :Exercise the lower abs before the upper abs. For lower, do a reverse crunch. This exercise can be done on the ground or on an incline situp board. All you need is something behind your head to hold. If you use the incline board, use it with your feet lower than your head. Lying on your back, hold a weight or a chair leg (if lying on the floor) or the foot bar (if using the situp board) behind your head.. Keep the knees slightly bent. Pull your pelvis and legs up so that your knees are above your chest and then return to beginning position.

UPPER ABS : AB CRUNCH :For upper abs - ab crunch. Lying on your back, put your knees up in the air so that your thighs are at a right angle to your torso, with your knees bent. If you like you can rest your feet on something, like a chair. Put your hands either behind your head or gently touching the sides of your head. Now, slowly raise your shoulders off the ground and try to touch your breastbone to your pelvis ( it can't ne done ) , breathing out as you go. Although the actual movement will be very small (your upper torso should move through less than 30 degrees) you should try to go as high as possible. Only your spine should bend, your hips should not move. Do these fairly slowly to avoid using momentum to help.

OVERALL ABS : BICYCLE KICK : Lie on your back on a mat or padded carpet with your knees bent and feet flat on the floor. Press your lower back into the floor, engaging your abdominal muscles, as you put both hands behind your head (don't pull on your head). Bring your right elbow over to your left knee, and then bring your left elbow over to your right knee in a twisting, bicycle pedal motion. Continue to breathe naturally. Alternate opposite elbow to opposite knee with hands interlaced behind your head in a slow and controlled manner and with full extension of each leg on every repetition.

Breathe naturally, extend your legs fully to increase intensity and perform the motion very slowly. Keep your knees bent throughout the movement, while you tap your feet to the floor (instead of extending your leg straight out), to decrease intensity. Repeat till you fell muscle fatigue.

Do abs three ( or four ) times a week. Try to do ( 3/4 ) sets in the 15-30 rep range. Only rest when you absolutely must, so take a short (10-15sec) rest between sets and take 2 sec / rep. You just want good abdominal tone more than abdominal size or mass, it probably makes sense to exercise the abs with lower intensity and more frequently, rather than with high intensity and less frequently.

[gordholio]

These posts are moving down the body unfortunately.
First, how to get big biceps quick, then abs.
What's next? I'm afraid to think of it. :lol:

[Nuprapture]

Lie down on your back, get your friend to stand so that their crotch is right above your face.. you'll want to have a nice good look at their crotch (jks :P) Seriously tho, have them stand so that their ankles are right beside your head. They should be facing the direction that your feet are pointing. You will take both hands and grab their ankles. Keeping your knees straight, throw your legs up toward your friend and have them push on your shins so that your legs are on the verge of smashing into the floor in the same position that they started. Your knees should be always straight during this exercise. Throw you legs up fast, and have them push hard on your feet. You have to try to mkae your feet NOT hit the floor. Without having your feet touch the floor, throw them back up toward your friend and have him/her do the same thing.

I'm uber skinny (6 feet tall and 130 lbs) and i've been going to the gym now for like 2 months. I work other muscles as well, but i do this exercise (2 sets of 15) every single night. I had no abs before, but now they're actually very toned and they are clearly pronounced. This works all 6 of your abs, plus the two muscles (looks like another 2 abs) above your groin area.. i think they're called bleaks or something. All i can say is that i'm VERY happy with this exercise and i'm not about to stop it.

Keep in mind tho, the first time you do this exercise (assuming ure doing it properly) you either wont be able to finish 2 sets of 15, or you'll have trouble sitting up the next day :P

good luck!


btw, take protein shakes!

[poedua]

Lie down on your back, get your friend to stand so that their crotch is right above your face.. you'll want to have a nice good look at their crotch (jks :P) Seriously tho, have them stand so that their ankles are right beside your head. They should be facing the direction that your feet are pointing. You will take both hands and grab their ankles. Keeping your knees straight, throw your legs up toward your friend and have them push on your shins so that your legs are on the verge of smashing into the floor in the same position that they started. Your knees should be always straight during this exercise. Throw you legs up fast, and have them push hard on your feet. You have to try to mkae your feet NOT hit the floor. Without having your feet touch the floor, throw them back up toward your friend and have him/her do the same thing.

I don't endorse this sort of " old school " ab exercise. Here's why.

First, it's tends to be done " fast " and is easily prone to momentum - both of which comprimises good form. Good form is seldom - if ever - done fast and with momentum. Second, it it not the best / most efficient way to target your abs - if at all.

What you need to realize is that lower your abs can only tip your hip / pelvis upwards to a MAXIMUM of about 30 degrees. That's about it. Your abs can't do anything more than that....no more than 30 degrees. So, when you make the statement ....

"Keeping your knees straight, throw your legs up toward your friend and have them push on your shins so that your legs are on the verge of smashing into the floor in the same position that they started. Your knees should be always straight during this exercise. Throw you legs up fast "

.......you're going from "0" degrees to 90 degrees lightening fast - well beyond the max of 30 degrees - all due to momentum and your hips , and none of it coming from your lower abs.

All this exercise does is rapidly bend your hip / pelvis joint - things is, abs don't bend your body at the hip. Your hip is simply the joint between the legs and the pelvis. Since your abs aren't connected to your legs, it's simply not possible that your abs can any movement at this joint. In a nutshell, abs can't raise your legs towards friend's hands above your head - your legs can up there alright ...but your abs aren't responsible.

btw, take protein shakes!

Why ? He wants to build / show his abs.

[mpt]

This has to be the funniest thread I've read in a long while. Such great advice!!! Listen to Poedua, his advice is solid. With fat on the abdominals you wont see anything. You can build hypertrophy (size) of the rectus abdominus and external oblique if you want to, with a layer of fat on top it will actually make your abdomen look bigger. As mentioned in other threads to get hypertrophy you need complete fatigue between 6 and 10 reps, and perform minimum of 3 sets, without having a full recovery between each set (about 30 secs rest).

Please if you are going to give advice, please make sure you know what you are talking about.

First you need to understand the different muscles that make up the abdominals. Generally speaking, you have the lower abs and upper abs.
There is no "lower abs and upper abs" Its the same muscle; they all perform the same function, flexion "bending forwards" of the vertebrae throughout the spine by pulling on the ribs and pelvis. You then have three other muscles of the abdominal cavity that are more important than the rectus abdominus: the internal and external obliques and the transversus abdominus. The internal obliques and transversus abdominus are the most important muscles of the abdominal cavity because they provide stability and control of your spine.
make sure to work out your back and chest as well. You'll find it hard to properly build your abs without also building your chest and back. Chest and back muscles have no related function to your abdominals, they are completely independent. If anything, you'll have a hard time building your back and chest without proper abdominals as they provide stability and control of your "core" which all movement is originated.
Lie down on your back, get your friend to stand so that their crotch is right above your face.. you'll want to have a nice good look at their crotch (jks :P) Seriously tho, have them stand so that their ankles are right beside your head. They should be facing the direction that your feet are pointing. You will take both hands and grab their ankles. Keeping your knees straight, throw your legs up toward your friend and have them push on your shins so that your legs are on the verge of smashing into the floor in the same position that they started. Your knees should be always straight during this exercise. Throw you legs up fast, and have them push hard on your feet. You have to try to mkae your feet NOT hit the floor. Without having your feet touch the floor, throw them back up toward your friend and have him/her do the same thing.Follow this and expect a visit to your local GP or physiotherapist in the next couple of months!
btw, take protein shakes!How would this do anything?
This works all 6 of your abs, plus the two muscles (looks like another 2 abs) above your groin area.. i think they're called bleaks or something. I had to save the best quote for last; there's nothing I can say about this one...

[Audiogenic]

Your abs will be more defined the less shallow your woman becomes.

[mpt]

Your abs will be more defined the less shallow your woman becomes.

LOL can I add that one to my list? :lol:

[mcewen]

This has to be the funniest thread I've read in a long while. Such great advice!!! Listen to Poedua, his advice is solid. With fat on the abdominals you wont see anything. You can build hypertrophy (size) of the rectus abdominus and external oblique if you want to, with a layer of fat on top it will actually make your abdomen look bigger.

So let me clarify something here….

Building your ab muscles can actually make you look larger?

I am not a small guy – I have a stocky build. I have been focusing on general well rounded gym activity – usually 30-90 minutes of cardio 3-5 times/week (most are between 45-60 mins) and circuit training upper body and stomach muscles.

In the last 8 months I have noticed a huge difference in my arms and some in my waist (pants too big), but no difference in my gut and chest.

Are you saying that exercising my stomach muscles may have something to do with that?

thanks
M

[Shaner]

MPT - Do you even workout, or are you just getting this info from a book?

I actually work out heavily and have for many years. I know exactly what I'm talking about.

[poedua]

So let me clarify something here….

Building your ab muscles can actually make you look larger?

I am not a small guy – I have a stocky build. I have been focusing on general well rounded gym activity – usually 30-90 minutes of cardio 3-5 times/week (most are between 45-60 mins) and circuit training upper body and stomach muscles.

In the last 8 months I have noticed a huge difference in my arms and some in my waist (pants too big), but no difference in my gut and chest.

Are you saying that exercising my stomach muscles may have something to do with that?

thanks
M

MPT is right....in theory.

He can best elaborate on the rationale for his comments, but I think I have a sense of what he's getting at.

Your abs are like any other muscle and should be trained using the same principles as any other muscle group. If you train your abs with high intensity and less frequently ( once/twice a week ) - as mpt noted - , you can build hypertrophy (size) / ( mass ) of ab muscles just as you can build mass in biceps, thighs etc. ...it's just a bit more dificult to do.

But I think most people on this forum just want to show off a "six pack ". To do that you want simply have good abdominal " tone " more than some bigger size / mass of your abdominal muscles. If you actually create new mass on your abs, any added fat on top of that new mass will - as mpt correctly pointed out - " make your abdomen look bigger. "

You'll actually see this " big gut " look clearly with some bodybuilders - not all, and not the good ones - who have done all sorts of ab routines that have ended up buiding mass in their abs..their abs actualy grow and get big...almost looks like they have a "gut "of sorts - hard to explain, I'd have to show you a pic of what I mean. It's much tougher to build mass on abs than on most muscle groups - and for that reason I don't think it's major isuue for most gym rats to worry about - but the theory of building mass applies to all muscles...including abs ....and I think that was mpt's point.

My suggestion would be to exercise the abs with lower intensity and more often....to tone them but not to build on mass via hypertrophy. You want toned ab muscles, not "bigger" ab muscles. And the best way to show off toned abs is when there is virtually no fat sitting on top of them. To achieve that goal of shredding fat from your whole body ( not just your abs - spot reducing doesn't work ) it's down to cardio, cardiio, cardio along with a good diet and weight training IMO

[ElChico]

Hehe, as soon as i read this i thought of the Ab-abber 2000...
http://www.hrwiki.org/images/5/57/Ab-Abber_2000.png
Strong Bad gets some abs (http://www.homestarrunner.com/sbemail77.html)


Seriously, All the abs in the world won't show unless you up your cardio and drop any extra weight on your gut.

[john widow]

You can buy one of those things that you wrap around your stomach and it vibrates causing you to get ab muscles.........but it's not like you can do the sit ups etc...you yourself aren't trained mentally as well.

[mpt]

MPT is right....in theory.

He can best elaborate on the rationale for his comments, but I think I have a sense of what he's getting at.

Your abs are like any other muscle and should be trained using the same principles as any other muscle group. If you train your abs with high intensity and less frequently ( once/twice a week ) - as mpt noted - , you can build hypertrophy (size) / ( mass ) of ab muscles just as you can build mass in biceps, thighs etc. ...it's just a bit more dificult to do.

But I think most people on this forum just want to show off a "six pack ". To do that you want simply have good abdominal " tone " more than some bigger size / mass of your abdominal muscles. If you actually create new mass on your abs, any added fat on top of that new mass will - as mpt correctly pointed out - " make your abdomen look bigger. "

You'll actually see this " big gut " look clearly with some bodybuilders - not all, and not the good ones - who have done all sorts of ab routines that have ended up buiding mass in their abs..their abs actualy grow and get big...almost looks like they have a "gut "of sorts - hard to explain, I'd have to show you a pic of what I mean. It's much tougher to build mass on abs than on most muscle groups - and for that reason I don't think it's major isuue for most gym rats to worry about - but the theory of building mass applies to all muscles...including abs ....and I think that was mpt's point.

My suggestion would be to exercise the abs with lower intensity and more often....to tone them but not to build on mass via hypertrophy. You want toned ab muscles, not "bigger" ab muscles. And the best way to show off toned abs is when there is virtually no fat sitting on top of them. To achieve that goal of shredding fat from your whole body ( not just your abs - spot reducing doesn't work ) it's down to cardio, cardiio, cardio along with a good diet and weight training IMO


Thats exactly what I was getting at. If you want a smaller abdomen you need to work muscles that actually suck in the abdominals rather than push them out. Look at when you do a crunch your stomach bulges outwards. When you work the rectus abdominus its action will push the stomach outwards. As poedua says look at body builders, a majority of them have huge guts when the muscles are relaxed. It is larger in some body builders more than others due to heredity internal fat that we can't do much about (kinda like a beer belly and how some guys have them and other do not).

To get your stomach flatter and abdominal circumfrance smaller "good tone" as Poedua puts it, you need to exercise your transversus abdominus and internal obliques as these muscles suck in the stomach and are designed for stability. To get them more defined, lose the fat and build hypertrophy.


MPT - Do you even workout, or are you just getting this info from a book?

I actually work out heavily and have for many years. I know exactly what I'm talking about.

Just because you work out doesn't mean that you know something. There are tons of people that work out and have the wrong ideas about exercise. Especially if they acquired their knowledge by talking to other "gym monkies" or by reading Flex, Muscle and Fitness or other magazines. You aren't wrong it what you say, you probably get good results, just your theory behind what is actually happening is a little off.

I have a principle with exercise prescription, you must be able to tell someone what it is you are doing and the physiological process that is accompanied with that exercise. Justifying why, is just as important because if you can't justify it, how will you know that is going to meet the client's goals.

[KevC]

Getting well defined abs or getting a flat stomach? There's a difference.

If you want well defined abs, you need to work them, just like any other muscle. But you wont be able to see them with a layer of fat.

For guys, you need to cut it down to about 12% bodyfat to actually see your abs. How to do that? Clean diet and cardio. Cardio cardio cardio.

[mpt]

Getting well defined abs or getting a flat stomach? There's a difference.

If you want well defined abs, you need to work them, just like any other muscle. But you wont be able to see them with a layer of fat.

For guys, you need to cut it down to about 12% bodyfat to actually see your abs. How to do that? Clean diet and cardio. Cardio cardio cardio.


Yup totally agree!

[cryptblood1986]

Hehe, as soon as i read this i thought of the Ab-abber 2000...
http://www.hrwiki.org/images/5/57/Ab-Abber_2000.png
Strong Bad gets some abs (http://www.homestarrunner.com/sbemail77.html)


Seriously, All the abs in the world won't show unless you up your cardio and drop any extra weight on your gut.

LOL

[cryptblood1986]

http://www.intense-workout.com/abdominal_exercises.html

maybe this would help