The ABS Question: Here we go!!

[Coreyatdel]

Ok there are many people here wanting to lose weight and have really nice abs. But the question is, when should you start focusing on the abs? Is it really necessary for someone to do crunches and sit ups when they are around 350 pds and have a huge beer belly? Is there a certain body fat weight or body fat % you should get to before working on the abs? Thanks guys and ladies!!

[.V.]

I worked my abs when I was 300lbs. I had to get much smaller to see them though. They are part of your "core" and should be worked.

[CF-OC_gal]

Consider your abs an important part of stabilizing your core. You'll need that strength as you go heavier to challenge yourself with compound exercises. It will also improve your posture at any weight. Seeing a 6 pack at a low bodyweight is just an added bonus. There are better reasons to start training your abs now.

[F_Mac]

Yep.......ab training is important. If you increase your core strength all your lifts will start to go up. I haven't seen my abs in a few years.......but I haven't stopped training them!

[Eric_B]

It's not uncommon for back problems to occur from weak abdominal muscles. You need that "core strength" in pretty much any compound exercise movement that you will do.

You can train them like any other muscle, with added weight and relatively low reps. For example, weighted crunches or cable crunches. Personally I don't do direct ab work...I feel like I hit them enough with squats, deadlifts, good mornings, etc.

If it's a purely aesthetic thing, don't expect to clearly see your abs unless you're around 10%bf or less. As you may have heard before, "Abs are made in the kitchen", and I couldn't agree with it more. I've been gradually lowering my bf% through diet changes, and I can already see a killer set of abs coming into view.

But to answer your question, there's no reason to start "focusing" on the abs. It should be just one part of a balanced workout program that tailors to your entire body. Because you're only as strong as your weakest link...

[SarahPT]

I agree that abdominal strength is important. We want to develop strength in all muscle groups, and weak abdominals can lead to back problems. You don't necessarily have to do crunches or sit ups. There are countless abdominal and core exercises out there.

Sarah

[Edward]

i've stopped working my abs now for a couple of months. i changed to a more compound workout and was told to not work the abs 'cos of exercises such as squats and deadlifts workin em. what are you're opinions on that?

Ed

[.V.]

Originally Posted by Edward

i've stopped working my abs now for a couple of months. i changed to a more compound workout and was told to not work the abs 'cos of exercises such as squats and deadlifts workin em. what are you're opinions on that?

Ed

If you are squatting and deadlifting, you ARE working your abs.

I prefer to work them directly two out of three workouts, but many don't have to do direct ab work and do just fine without it.

I work mine directly because I want a big GH gut without the GH. All I know to do for that is to work them. It's not getting there though.

[minime]

I don't think it is absolutely necessary to directly workout your abs. I do work my abs mainly because i want as strong a core as possible. However I believe it is my squats, deadlifts and pullup work that are bigger contributers to my abs looking better than direct ab work is.

i would say at least throw in a core workout every now and then, situps, back extensions, plank holds.. that sort of thing. It will help you with your compound lifts to have a stronger core.

[etothepii]

Originally Posted by Edward

i've stopped working my abs now for a couple of months. i changed to a more compound workout and was told to not work the abs 'cos of exercises such as squats and deadlifts workin em. what are you're opinions on that?

Ed

IMO, it depends on where you're at. Quite possibly, abs could be a weak link, hindering those lifts. Then, strengthening the abs would be appropriate. Otherwise, those lifts do work the abs, and extra work is not needed. Sometimes, I throw in some sets of ab work, just to fill time. I;m cutting, and if my workout is short, and I want to burn some extra calories, I do them. nOtherwise, I don't worry about it.

Oh yeah, pull ups are great for the abs too!:

[gymgirl]

Originally Posted by etothepii

Oh yeah, pull ups are great for the abs too!:

especially L pull-ups. my abs are always 10x more sore the day after doing L-pull-ups then anything else!

[etothepii]

Originally Posted by gymgirl

especially L pull-ups. my abs are always 10x more sore the day after doing L-pull-ups then anything else!

I'm not at the point of L-pull ups!!!

I found that doing a leg raise (knees to chest) keeps the sway out of my pull ups, so that's how I do them. Still, using your abs to keep your body straight during pull ups has to be tough too. Coordinating the kip motion for Crossfit-style pullups has to work the abs too, I'd guess.

[gymgirl]

Originally Posted by etothepii

I'm not at the point of L-pull ups!!!

I found that doing a leg raise (knees to chest) keeps the sway out of my pull ups, so that's how I do them. Still, using your abs to keep your body straight during pull ups has to be tough too. Coordinating the kip motion for Crossfit-style pullups has to work the abs too, I'd guess.

yep those will work too! and you are right kipping pull-ups are great for your abs as well.

[F_Mac]

For me, my strength on the big lifts improved quite a bit once I started incorporating some heavy ab work into my routine.

When I think about it, my abs are probably the are that I have improved (strength wise) the most on over the past few years. I went from barely being able to do a set of 10 incline crunches, to doing 3 sets of 10 with a 100lb dumbell on my chest.

If only my bench could see such improvements.......lol.

[Eric_B]

Originally Posted by F-Mac

I went from barely being able to do a set of 10 incline crunches, to doing 3 sets of 10 with a 100lb dumbell on my chest.

If you want a real challenge, try doing it with the dumbbell behind your head rather than on your chest. It makes it way more difficult, so I'd lower the weight on your first try.