Exercises for Abdominal Muscles

Bodybuilder's AbsIn order to reach a maximum abdominal development, it’s enough to train them only once or twice a week, but these workouts have to be really hard. Don’t do exercises for all abs areas on the same day: for example, train your rectus abdominis on Monday and your intercostals and serratus on Thursday. Your abs muscles need this time to recover after the hard workouts. Here are some sets of exercises for abdominals, which every bodybuilder should know and do regularly. Make sure, that you do all the listed exercises to failure.

Upper Abs Exercise

Lie flat on the floor, with your hands behind your neck, raise your head, shoulders and back off the floor. And here’s a small secret: try two breathing techniques to provide different types of muscle contraction. When crunching your abs, inhale each time on one training day. Another day do the same, but exhaling. You need to do two sets each time. You can also do this exercise on an incline bench, on the Swiss ball or on a Roman Chair to provide your muscles with more resistance.

Lower Abs Exercise

Lie flat on the floor, lay your arms along your sides. Pressing the arms against the floor, lift your lower body (including hips) to a 45-angle degree. When crunching your abs, inhale. This exercise can also be done on the Leg Lift Stand or lying on a bench.

Serratus and Intercostals Exercise

Lie on the floor, bend your knees and stay so all the time, your heels should be against your butt and your feet should be slightly off the floor. Rotate your knees so that they reach the floor on each side alternately. Do three sets.

Obliques Exercise

Obliques are the muscles below your belt line. They can be trained with the following exercises. Place a broom handle on your shoulders behind your head with your hands holding the outer ends from the back side (it looks like a crucifix). Twist the upper body, but keep the hips fixed to stretch and pull your obliques. Do three sets.

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Posted by GenXXL Staff on May 4th, 2008 and filed under Workout. You can follow any responses to this entry through the RSS 2.0. You can leave a response by filling following comment form or trackback to this entry from your site

13 Responses for “Exercises for Abdominal Muscles”

  1. joe says:
    May 5, 2008 at 11:40 pm

    LoL,

    With steroids and severe dehydration you too can look like the guy in this pic.

    Reply
  2. Faisal says:
    May 6, 2008 at 3:41 am

    Hi Tony!

    Reply
  3. nathan says:
    May 6, 2008 at 6:26 am

    you may not want to look exactly like the guy in the pic, but it’s nice to see variations of workouts for your mid-section

    Reply
  4. Tony says:
    May 6, 2008 at 7:30 am

    Or if you are not a pussy, do not do steroids, eat right, do cardio, and work out you can look like the pic.

    Reply
  5. weight training pro says:
    May 15, 2008 at 3:08 pm

    hi,

    interesting looking site, keep it up.

    weight training pro

    Reply
  6. tony's dooooooshie says:
    May 15, 2008 at 6:36 pm

    Wow, tony, bit defensive there aren’t you?

    You’re lame.

    Reply
  7. Jonah says:
    May 30, 2008 at 11:56 am

    Tony has a point. Just work hard and eat right. That’s really all you need.

    Reply
  8. Rishiraaj says:
    June 5, 2008 at 8:00 pm

    Great workout. keep doing!

    Reply
  9. Steroid says:
    October 14, 2008 at 3:37 am

    This is for Tony, It is impossible to look like the guy in the picture without steroids, i have been training and working as a trainer for ten years, eating right. I have a ripped 12 pack but it is still nothing like this, There is no way you can look like that without steroids!!

    Reply
  10. Cycle Interval Workout | Workout says:
    February 23, 2009 at 8:48 am

    [...] and breast but also abdominal muscles. As you start doing reverse crunches, you’ll feel your abdominal muscles have been already [...]

    Reply
  11. All-Natural says:
    November 27, 2009 at 8:35 am

    This is for Steriod — Ten years as a personal trainer does NOT mean you’re a good personal trainer! And yes, that pic is entirely possible without steriods.

    With reasonably developed abs, low bodyfat levels and a strict pre-contest diet that effectively manages carbs and Na/K levels to shed subcutaneous water, it is really no problem at all. Just requires a lot of discipline, and of course good genetics doesn’t hurt either.

    And yes, I’ve been there and done that.

    I just find it annoying when I hear some know-it-all say what can and can’t be done.

    Reply
  12. All-Natural says:
    November 27, 2009 at 9:19 am

    Just a follow-up. Perhaps if Steriod had said that there was no way that “he” could ever achieve abs like that without using steriods, then it would probably have been a more accurate statement.

    FWIW, that’s another thing I hate. When guys with lousy genetics or a lousy work ethic attribute every good physique they see to steriod or drug use.

    I’m NOT saying the guy in the pic above didn’t use steriods or other performance-enhancing drugs, but I am saying that such a physique is possible without such drugs…just not possible for people with inferior genetics, poor work habits and/or lack of knowledge/experience.

    Reply
  13. imagohard says:
    June 25, 2010 at 6:36 pm

    man this cut down on me looking time

    Reply

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