BodybuildingPro.com Training Database Bodybuilding Articles Deep Fried Abdominals
Burning Up Your Brick
Burn, baby, burn.
The inferno you’re about to set blazing through your
midsection will be the result of a smoldering abdominal workout,
one that’s designed to carve up that stingy midsection.
While many bodybuilders crave the “burn” that you get
from tearing up a muscle group, nothing compares to the sensation
you get from a fiery abdominal workout.
Unlike other muscle groups, ab workouts usually consist of a long,
continual sets with no rest periods, maintaining constant strain
and tear on your six-pack.
Hopefully, your abs will be so blazing hot from this workout that
you could fry eggs on your tummy.
DECLINE SITUPS: Lock yourself into the decline bench. With
your ankles lodged underneath the pads, slowly lift your upper
torso off the bench. Make sure that your upper torso –
everything above the waist – is perfectly straight. Lift only
a few inches off the bench, or so that your torso forms a 45 degree
angle with the floor. Make sure you are concentrating on the
abdomen, squeezing the ab muscles at the contraction. Slowly lower
your torso to the bench, trying to merely touch the bench with your
back, not resting any of your body weight on it. Try doing 3 sets
of 40-50 reps.
ROPE CRUNCHES: Connect the rope attachment to the upper
hookup of the cable machine. Grab one side of the rope in each hand
and turn away from the weight as you drop to your knees. Make sure
that the weight is not set too high and that you are grabbing the
rope on its ends. Hold the rope to the sides of your head and
slowly lower your torso toward the floor. You should squeeze your
abs during the exercise, stopping your elbows about six feet from
the floor. Slowly bring your head back up to the starting position
and repeat the motion. Try doing 3 sets of 30-40.
PIKES: Lie flat on your back on either a mat or the floor.
Have your arms outstretched with your fingertips pointing to the
ceiling. Bend your knees slightly. Slowly raise your shoulders and
your legs off the floor simultaneously. Try to touch your toes with
your hands while you squeeze your abdomen. Slowly bring your
shoulders back to the mat and your feet back to the floor. Repeat
the movement for 3 sets of 20 repetitions.
Of course, variations to these exercises will work different parts
of your midsection. To fry those obliques, try twisting your
shoulders into the movements. For instance, with decline sit ups,
bend your torso to one side during the exercise and on the next
rep, try hitting the other side. This twisting motion will brush
through your abdomen like a raging forest fire.
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