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JACKED UP
PRESIDENT
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Joined: 06 Jun 2003
Posts: 21238
Location: www.johnnydu.com
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 Posted: 01/26/06 - 20:58 Post subject: AS REQUESTED: MY AB/CORE WORKOUT
JACKED UP'S AB WORKOUT!
These sound amazingly easy but you should have sore abs if you do
them right. All can be done at home as well.
Here ya go.
>
>Flutter Kick and Flutter Split are the same except the movement of the feet
>and legs. Lay on your back, hands behind the head bringing your head up till
>your shoulder blades are somewhat off the floor. Your legs are straight and
>raised up off the floor a few inches, 3-6 inches or so. Learn to press your
>lower back into the floor, you will naturally want to arch your back at
>first. This just means your lower back isn't as strong as it should be. Now
>move your feet/legs in a up and down motion like walking or little kicking
>movements about 12-18 inch stride. For the Flutter Split the legs just
>spread open pretty far and shut. Speed is not important, slow and controlled
>with good form is what you want.
>
>Modified Supine Bicycle is also on your back alternating touching your knee
>to the opposite elbow. Make sure you return your leg to the fully extended
>position after the touch to the elbow. This will gage your flexibility as
>well. If you can't touch the elbow to the knee as close as you can. I might
>ad that this exercise was recently featured in an article talking about what
>runners should do for ab work. Again speed is not an issue, it's all about
>control and form.
The Swimmer. Lay on your tummy arms extended straight above your head
palms down. Head up, upper chest off the ground. Raise opposite
arm/leg combinations, right leg/left arm then left leg/right arm.
Alertnating back and forth. This is good to tighten the ass too. 
Leg Raise. Just laying on the floor like you are
>gonna do the Flutter Kick or Split and just hold your feet up off the ground
>a few inches and just hold it, don't move. Just 5-10 seconds at first, work
>your way up to 1 min. or more.
>
>Static Abs starts sorta like a push up except you are resting on your
>forearms, feet and legs just like you are gonna do a push up. Back straight,
>don't sag or bridge up. Now just hold the position as long as you can 30-
>sec to a min. building as you go. After you master this try it on the
ball, very difficult.
>
>
>
> This is an excellent start for your abs and
>wonderful for core strength. I was surprised how a stronger core helped my
>running form. I say this everyday but.....everything is attached to your
>core(abs, back, trunk) don't neglect training it.
>
>
>
>I'd say pick 3 of the exercises here and do 2-3 sets of 10-20 depending on
>what you can do 3 times the first week. Later you can do theses for
time, like 30-60 seconds. Let me know if you have questions or problems.
>Deb
Now do these or I'll kick your ass.  
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brie k
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Posted: 01/26/06 - 21:16 Post subject:
I'm going to try these tomorrow. I've been doing crunches and reverse crunches on the bowflex, but a little variety might be a nice thing.
And I love being sore. I've been building up the resistance on the bowflex on my legs and lat pull-downs this month, and that soreness the next day really makes me feel good -- lets me know I'm working it!!
I want nice abs! But no, I'll never post a pic!
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mrbill
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Posted: 01/26/06 - 22:56 Post subject:
Thank you JU 
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shelflifers
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Posted: 01/26/06 - 23:16 Post subject:
What I like about these exercises is I can still wear my ACME bear helmet and smoke my camels while I do them!
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TimRuns
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Posted: 01/27/06 - 00:51 Post subject:
My PT was going through a new circuit of core strengthening exercises today and man, those were killers!
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purple hayes
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Posted: 01/27/06 - 06:28 Post subject:
That looks like a lot of work. Why don't you just recommend using the "6 second abs" machine?
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Kimba90
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Posted: 01/27/06 - 06:43 Post subject:
| purple hayes wrote: | | That looks like a lot of work. Why don't you just recommend using the "6 second abs" machine? |
What about that electronic belt thing? The TV Ad claims all I gotta do is wear it and the inches will melt away.
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DCRunningDiva
Look at me!!! ©
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Posted: 01/27/06 - 07:24 Post subject:
| Kimba90 wrote: | | purple hayes wrote: | | That looks like a lot of work. Why don't you just recommend using the "6 second abs" machine? |
What about that electronic belt thing? The TV Ad claims all I gotta do is wear it and the inches will melt away. |
 My husband fell into this infomercial marketing trap! I was like  and he was like  When we got it I was like and he was like 
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JACKED UP
PRESIDENT
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Posted: 01/27/06 - 08:32 Post subject:
| purple hayes wrote: | | That looks like a lot of work. Why don't you just recommend using the "6 second abs" machine? |
I knew you'd try the easy way out.  
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HYPERASHEL
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Posted: 01/27/06 - 09:03 Post subject:
| Jacked Up wrote: | Let me know if you have questions or problems.
>Deb |
will these work if i watch you do them instead.
ok i actually saved them on the puter so i can try these starting next week. I have a Tri-terra-thon tomorrow and want to be in the best possible unsore shape.
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runaroundsue
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Posted: 01/27/06 - 10:24 Post subject:
my DH calls those static arms "supermans". They don't look like a big deal watching someone else......but whoa!!!!!! 
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JACKED UP
PRESIDENT
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Joined: 06 Jun 2003
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Posted: 01/27/06 - 10:28 Post subject:
| runaroundsue wrote: | | my DH calls those static arms "supermans". They don't look like a big deal watching someone else......but whoa!!!!!! |
I do supermans too but is completely different than static abs. 
supermans are lying on your tummy arms n legs extended like your flying, just your abs on the ground.
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robp
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Posted: 01/27/06 - 10:32 Post subject:
| runaroundsue wrote: | | my DH calls those static arms "supermans". They don't look like a big deal watching someone else......but whoa!!!!!! |
I used to do "stupormans". You slop back 12 beers and lie down. It must doing something because I was always in pain the next day!
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