Abs Workout

April 7, 2006 7:46 AM

Simple, structured abs workout - got one?

I've been loving weight training this year, but have been neglecting core strength and really need to attend to it. There are some previous AskMe threads about strengthening abs, but they were more about spot reduction and weren't quite what I'm looking for.

So what I'd like to find: either a web site with a pretty clear, structured, 15-20 minute abs routine, or your recommendations for a video/DVD that will show me a series of effective exercises.

Thanks.

posted by Miko to education (16 comments total)

Years ago, I bought a book called Legendary Abs that was really helpful.

This site has everything you need to know.

Good luck.
posted by brheavy at 8:18 AM on April 7, 2006

Check out the Men's Health magazine's page with plenty of ab articles.

Bodybuilding.com has 93 articles on abs, should give you some good starting points.

And, if you're more of a runner, check out this article (with exercises) from Runner's World.

The key to an ab workout isn't so much structure, but variety. Learn a ton of different exercises and switch them up daily. Keep your abs constantly guessing, it works.
posted by dead_ at 8:44 AM on April 7, 2006

Pilates workouts are based on core strength and I would suggest trying a couple of those.

This is the one I use. It's got 2 set routines of just under 30 minutes each, another routine of about 15 minutes, plus you can mix and match different subsegments of each routine.

I can't compare it to other pilates workouts since it's the only one I've ever done, but I've been happy with the results.
posted by camcgee at 9:01 AM on April 7, 2006

If you're weight training your abs should be getting the maximum work out they need. Beyond situps with some weight on your chest, I would suggest a cutting regime to get the sextuplets to show up.
posted by geoff. at 9:07 AM on April 7, 2006

Start using a medicine ball - the simple throw and catch sit-up routine is great, and many other possibilities exist.
posted by Derive the Hamiltonian of... at 9:09 AM on April 7, 2006

Second the medicine ball, if availible. There are great ab exercises for these, not to mention the aid in the development of power as well as strength.
posted by Loto at 9:11 AM on April 7, 2006

I've found Shovelglove to be simple, structured, and wonderful for my abs. It's one minute shy of your time goal, though -- 14 minutes, no more, no less.
posted by ewagoner at 9:28 AM on April 7, 2006

If you have a Swiss ball then I highly recommend Swiss Ball Abs. The instability of the ball, combined with the exercises, gives a great core workout. There are 3 20-minute routines on the dvd, from "easy" (not that easy) to advanced. After working with the dvd for awhile, I have picked out the exercises that best work for me, and I incorporate them into my gym workout.

Warning: the ripple of the instructor's 12-pack is strangely hypnotic.
posted by Bella Sebastian at 10:51 AM on April 7, 2006

So far these results are helpful. If it becomes more helpful to know this, I'm a girl.
posted by Miko at 11:06 AM on April 7, 2006

This article may be the one I start with. Thank you.


If you're weight training your abs should be getting the maximum work out they need

I haven't found this to be true. I have seen excellent progress and great definition from my usual routine, which combines a full Nautilus circuit with free weight squats, bench press, pullups, and bicep/tricep moves. None of these has done much for my abs at all (though it has built the back muscles). The reason I wanted a structured plan is to help address the uneven development, and endless situps don't seem to be very efficient, since they don't work all the muscles of the midsection.
posted by Miko at 11:21 AM on April 7, 2006

I've done well with some of the videos in this series - the arms, especially. I didn't commit very well to the ab workout, but take a look and see if you might like it.
posted by pinky at 12:17 PM on April 7, 2006

This article may be the one I start with. Thank you.

I checked out that site, but thought I took a very wrong turn when I saw this.
posted by DakotaPaul at 1:18 PM on April 7, 2006

People I know rave about t-tapp. Demos are here.
posted by davar at 4:13 PM on April 7, 2006

I have seen excellent progress and great definition from my usual routine, which combines a full Nautilus circuit with free weight squats, bench press, pullups, and bicep/tricep moves. None of these has done much for my abs at all (though it has built the back muscles).

I still think you'd be wasting your time with a 15-20 minute abs-only routine. You probably are getting a good amount of core strength from the stuff you're doing, but if you want to add on, just picking a couple abs-specific exercises and doing them on your weights days should be plenty. If you aren't seeing definition it almost certainly isn't due to not working your abs enough, it is due to your body fat being too high. As usual with these things, stumptuous has a good article on the subject. You cannot expect your abs to show up just by applying the right weight routine.
posted by ch1x0r at 5:02 PM on April 7, 2006

ch1x0r: I diisagree. You have to work muscle groups to develop them. No matter what's going on with body fat, if you don't do abs-specific moves, you just don't get the development. I'm not worried about what I see -- I'm trying to make sure I train these muscles as well as I do, say, triceps or quads. None of the other exercises target this area well.
posted by Miko at 10:50 PM on April 8, 2006

Here is a long (12pp) pdf called Core Stabilisation (sic) training for middle- and long-distance runners. It has not only a number of different exercises, but the reasoning behind including each one in your program.
posted by OmieWise at 8:21 AM on April 10, 2006