need an ab work out

Flagpole Willy can help, but he is in bed now. I suggest you get a good night's sleep as you will have a big workout tomorrow.

I do a ten to fifteen minute workout, three or four days a week. It involves crunches, side crunches, legs lifts, crunches using an exercise ball, crunches using a ten pound weight, and a couple back exercises (not sure of the names; reverse crunches? and back extensions off of a bench.) I think it is important to do the exercises for you back, for posture/form or just balance in the workout.

I do my ab workouts for the strength gain, but if you want them cut, then keep running and limit your beer intake.

Very simple. -

Do your sit-ups straight-legged. It works the entire range of abdominal muscles simultaneously and hurts like a bitch.

Have fun!

jonas wrote:

I do a ten to fifteen minute workout, three or four days a week. It involves crunches, side crunches, legs lifts, crunches using an exercise ball, crunches using a ten pound weight, and a couple back exercises (not sure of the names; reverse crunches? and back extensions off of a bench.) I think it is important to do the exercises for you back, for posture/form or just balance in the workout.

I do my ab workouts for the strength gain, but if you want them cut, then keep running and limit your beer intake.

I thought we all agreed Flagpole would field this question.

Use a pull-up bar or just find a set of monkey bars--hang there and bring your knees up towards your chest, bending the legs at the knee. You will feel it the next day if you do them for a short while.

Fitness Made Simple.

John Basedow wrote:

Fitness Made Simple.

That is not funny...

We are still expecting John to call any day now...

Bridging: pushup postion but on forearms and toes. Hold 20 sec. then lift one arm, then the other, then one leg, then other. Now hold up opposite arm and leg together, then other arm and leg together. Hold all for 20 sec.

Rest 1 minute, repeat above, then hold basic position 2 min.

Now try it facing up resting on heels and forearms.

Now on the side, touching floor with side of foot and one forearm. Lift upper leg and hold. Do other side now.

The way you get a six pack, in order of importance are:

1) Healthy diet - We all know what this means. Don't eat simple sugars. Don't eat lots of fat. Stick to fruit and vegetables and low fat sources of protein lin skinless chicke breasts, turkey, low fat pork, egg whites, beans. For carbs, stick to complex carbs - whole wheat sources for example. Check the ingredients on your bread. WHEAT breads doesn't necessarily mean whole wheat. If it has ENRICHED flour in it, return it. You want WHOLE WHEAT flour. Can't see the ab muscles if they are covered in layers of fat.

2) Cardio work (easy for runners, but if you're not a runner, do cardio work 3-4 times a week MINIMUM). If you workout in a lift, cardio, lift, cardio, lift, cardio, day off format, then three days a week of cardio is fine. Ab work works best after CARDIO work - don't do ab work on the days you LIFT.

3) Ab work 2-3 times a week - that's all (3 to get where you want to be, 2 will maintain).

Ab work inclues just 200 specialized crunches MAX on the days you do them.

Basic Crunch - 20

Right side Oblique Crunch (Legs to the right side) - 20

Left side Oblique Crunch (Legs to the left side)- 20

In and Outs (On back, knees bent, straighten legs out and then return) - 20

Elbows to Knees Crunch (on back, hands on top of head, bring the knees to the elbows) - 20

Superman Crunch (on back, feet straight up in the air, touch the toes) - 20

Leg raises (on back, tap heels to ground, raise legs about a foot off ground, return) - 20

Frog Crunch (on back, but head off the floor, put soles of feet together and raise feet up above head (very hard to do) butt off the floor for more intensity) - 20

Bicycles (On back, bring alternate knee to elbow, then do the other side and return - each move is counted as a half move) - 20

Full Body Crunch (Flat on back, hands next to ears, bring knees up and crunch up bringing hands to knees) - 20

Do each in succession. You'll be on fire at the end. If you can't do 20 initially, start with 10 for each exercise. Superman and bicycles and full body crunch are the hardest for most people.

Proper position for most crunches is hands behind the head, elbows WIDE so that you can't see them; focus on a spot on the ceiling and BUST it up. No swinging, no helping out with the arms - all the work MUST be done by the abs.

When complete, do a Cobra stretch to stretch out the area.

Here's an example of a Cobra stretch -

http://beckysingleton.com/IMAGES/STOMACH%20STRETCH.jpg

Again, the most important thing here is NOT the ab work. Diet and cardio work are necessary. If you're thin already and you do the ab work I proscribed, you'll have a 6 or even 8 pack in just a few weeks of doing this. If you don't, then you aren't as thin (fat free) as you think you are, concentrate on the diet and the cardio work and continue with the ab work. If you want abs, you just have to make it happen.

Really, Flagpole, be a man and ANSWER THIS QUESTION (without dodging it):

Why was my post and some others on here deleted??? Because they criticized you??? I know you are having a tough day with the Ritz predictions and all. But what's the deal?? Did you complain to LetsRun and report the post?? for what reason???

Again, either you are a moderator, OR, you contstantly report posts and get them removed. If not, give us a rational explanation for my post was removed. You must know, so don't play stupid.

Mr Abs wrote:

Really, Flagpole, be a man and ANSWER THIS QUESTION (without dodging it):

Why was my post and some others on here deleted??? Because they criticized you??? I know you are having a tough day with the Ritz predictions and all. But what's the deal?? Did you complain to LetsRun and report the post?? for what reason???

Again, either you are a moderator, OR, you contstantly report posts and get them removed. If not, give us a rational explanation for my post was removed. You must know, so don't play stupid.

Mr Abs,

Normally I say things tongue in cheek or with a little bit of a wry smile feel to it, but I swear to you on all that is good and holy that I am not a moderator nor did I report the thread or complain or anything of the sort. I am as clueless as you are as to why several posts (including my own) were removed from the thread.

I supposed that is possible, but.....

then why do YOU think it happened??? C'mon, you must at least have a guess. AND you must admit that it also seems to be a trend sometimes with posts that attack you. Why else would so many peopel accuse you of being a moderator?? Give me a rational theory besides the obvious one ( the obvious one being: that you DO report posts to complain and get them removed, or you know a moderator)

check out the Pose Method hips and hamstring strengthening book. It kills your core body muscles and rips up your abs.

Mr Abs wrote:

I supposed that is possible, but.....

then why do YOU think it happened??? C'mon, you must at least have a guess. AND you must admit that it also seems to be a trend sometimes with posts that attack you. Why else would so many peopel accuse you of being a moderator?? Give me a rational theory besides the obvious one ( the obvious one being: that you DO report posts to complain and get them removed, or you know a moderator)

Mr Abs,

I don't deal in guess work. Even my predictions aren't guess work. They are all based on something; doesn't mean they always turn out right, but they are all based on something. Not sure why a guess by me would help you in any way, but if I HAD to guess (and it would be just a wild guess) it's that repeated and consistent slamming of me (whether deserved or not) is not running-related. This site is called Letsrun after all, not LetsSlamFlagpoleWilly.

I am not a moderator and have no control over what posts get deleted, and I very rarely ever report a post, and when so it is usually due to something being unacceptable in general and has nothing to do with me. I don't know why this idea that I am a moderator or report posts left and right ever started, but neither is true in the slightest. All of you Flagople Willy haters need to have a conference and get your stories straight. Some of you say I post as I do to garner attention, and then others of you say that when you start to slam me I cry to WEJO and get the posts removed. can't have it both ways. The truth is that I am NEITHER of those things. I post only when a topic interests me, and I post my own feelings although sometimes in a comical way (sometimes funny only to me, but hey, what's the fun in entertaining the rest of you - I'M the one who needs to be entertained). I don't care about attention, and I don't care if you all say I suck. Many of you have good points from time to time, and I like reading those things as much as anything else.

Anyway Mr Abs, the involvement you think I have in Letsrun does not exist.

What is the "Frog Crunch"? Are you just humping the sky or what? I don't get it

Flagpole Willy wrote:

I don't care about attention, and I don't care if you all say I suck.

Sorry Flagpole, but what a load of crap. Anyone who has been following these boards over the years knows what a load of crap this is. It's ok to admit to yourself, there have been quite a few people and posts that have gotten under your skin.

As if. Denial: that is the Flagpole way.

Flagpole Willy wrote:

Proper position for most crunches is hands behind the head,

This is poor advice. The majority of people reading Flagpole Willy's post (in particular novices) will abuse this posture and apply direct pressure (strain) to the back of the neck. Bad idea.

More to the point, crunches in general are to be avoided due to the accumulation of neck and back overuse/abuse. There are safer, more effective core exercises out there; consult a trained professional to outline a program for you. And be mindful: Flagpole Willy is too pig-headed to be blindly accepting advice from.

man u got to do the pulses.. they are the way to go----

Flagpole lacks integrity wrote:

Flagpole Willy wrote:

I don't care about attention, and I don't care if you all say I suck.

Sorry Flagpole, but what a load of crap. Anyone who has been following these boards over the years knows what a load of crap this is. It's ok to admit to yourself, there have been quite a few people and posts that have gotten under your skin.

As if. Denial: that is the Flagpole way.

Well, not really. I carry on conversations with some of you who either ARE on the right track or who need to be put on the right track, but whether you are right or wrong doesn't really matter to me one way or the other. No one here can get under my skin.