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PostPosted: Wed May 29, 2013 2:05 am 
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Hi,

I'm doing ab workouts everyday. The order i use to do is:
set1 :
a)Lay down leg lifts (for lower abs) in combination with the lay down single leg lifts and scissors lifts (lifts are upto 1 feet from the floor)
b)Lay down leg 8 shaped rotations
c)Lay down knee lifts in combination with lay down knee side to side roll outs
d)Bicycle crunches
e)lay down (lieing a side down) single leg lifts

Set2: same as the set 1

Set3:
a)Lay down leg lifts (for mid & upper abs) in combination with the lay down single leg lifts and scissors lifts (lifts are upto 3 feet from the floor)
b)Lay down knee lifts in combination with single knee lifts and lay down knee side to side roll outs
c)Bicycle crunches
d)bent knee torso rises (crunches)
e)bent knee side crunches for obliques

Set4: same as the set3

And some times i use to do jack knife situps, kack knife flutter kicks etc.

I use to jump rope for a 30 or 40 seconds between every set gap.

At the last i use to do planks for 2 or 3 times.

Now please clarify me the order i'm doing whether is right?
Working out the lower abs first and the mid&upper abs later is a right order?
I'm doing my workout every evening for a 45 to 60 minutes.


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PostPosted: Wed May 29, 2013 2:35 am 
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First off: Why? What's the goal behind this training?

Then, there are a couple of basic rules to order, but they hold very little ground when we are talking about working only ONE muscle group. Besides, you only have two circuits repeated twice, even with mostly same lifts. You do know that there isn't theoretically upper, lower and middle abs? Rectus Abdominis is that muscle. It's one muscle.

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PostPosted: Wed May 29, 2013 6:11 am 
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srsly what are your goals? a nice sixpack? then you should lose bodyfat and don't waste your time with training routines like that.

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PostPosted: Wed May 29, 2013 6:35 am 
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Your view of what constitutes a good core exercise is different from mine. As an example, I did a core workout today. It consisted of 4 exercises in succession:

Anti Flexion - Rack Pulls (I don't deadlift because I have a back issue)
Anti Lateral Flexion - Static one arm holds
Anti Rotation - Pallof Presses
Anti Extention - Ab Rollouts.

I do a few sets of each at increasing difficulty until I can't maintain form.

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PostPosted: Thu May 30, 2013 9:37 am 
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my goal is to get a firm core. to gain muscle and loose fat. for loosing fat i'm doing jump rope between each set


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PostPosted: Thu May 30, 2013 9:40 am 
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ephs wrote:
srsly what are your goals? a nice sixpack? then you should lose bodyfat and don't waste your time with training routines like that.


my goal is to get a firm core. loose fat and gain muscle. can anybody please suggest me a good workout routine for that?


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PostPosted: Thu May 30, 2013 1:03 pm 
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it's quite a lot of time to spend on abs, which isn't necessarily a bad thing but really you would be better off joining a gym and lifting weights properly if you are trying to lose fat and gain muscle.

While there's nothing wrong with doing what you're doing, it's not really going to get you very far as a stand-alone workout; it would compliment a weight lifting workout, but on it's own it's not going to be very effective.


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PostPosted: Thu May 30, 2013 11:23 pm 
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robertscott wrote:
it's quite a lot of time to spend on abs, which isn't necessarily a bad thing but really you would be better off joining a gym and lifting weights properly if you are trying to lose fat and gain muscle.

While there's nothing wrong with doing what you're doing, it's not really going to get you very far as a stand-alone workout; it would compliment a weight lifting workout, but on it's own it's not going to be very effective.

thank you. i'll join a gym soon


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PostPosted: Fri May 31, 2013 2:17 am 
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adi wrote:
ephs wrote:
srsly what are your goals? a nice sixpack? then you should lose bodyfat and don't waste your time with training routines like that.


my goal is to get a firm core. loose fat and gain muscle. can anybody please suggest me a good workout routine for that?

this: http://stronglifts.com/stronglifts-5x5- ... g-program/
or that: http://forum.bodybuilding.com/showthrea ... 224&page=1

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PostPosted: Sat Jun 01, 2013 1:25 am 
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You can't selectively reduce a particular part of the body by exercising that part. What keeps your core from seeming firm to you is the layer of fat over the muscles. You need to work your whole body, while improving your diet.

One of the best exercises for this is the push-away. While seated at a table, place your hands on the edge of the table. Extend arms until your body is too far from the table to reach the place conveniently. Perform one rep of this at each meal when you have eaten enough but before you eat too much!

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PostPosted: Sat Jun 01, 2013 11:22 pm 
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ephs wrote:
adi wrote:
ephs wrote:
srsly what are your goals? a nice sixpack? then you should lose bodyfat and don't waste your time with training routines like that.


my goal is to get a firm core. loose fat and gain muscle. can anybody please suggest me a good workout routine for that?



The links are quite helpful.
ThanQ


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