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Ab question

desemondo Posts: 5 Joined: 2003/05/20	2003/09/20, 11:17 PM hi, im new to all this, and im only into my second week of training. I don't really care about working out my entire body, but i thought hey it can't hurt, what i am really after is the rock hard abs. any thoughts ,ideas on loosing the extra pinchable stuff round the middle? im on the ab special workout routine, and so far its great, but a little slow for my liking, but hey. i aint got a gut, but i still hav a lot of fat round my middle and waiste.
desemondo Posts: 5 Joined: 2003/05/20	2003/09/21, 04:52 AM also, i am finding that doing Leg Raises makes my lower back feel sore, i hope i'm doing the excercise right...
asimmer Posts: 8,201 Joined: 2003/01/07	2003/09/21, 11:38 AM leg raises are an advaced exercise - you need to have the lower back strength neccessary to stabilize. Are you doing hanging or lying leg raises? Your losing fat is going to depend more on a clean diet than doing lots of abdominal work. Look through the many many many posts here on this same subject 0 lots of good info! Good luck! -------------- Challenge + Consistency = Results
desemondo Posts: 5 Joined: 2003/05/20	2003/09/21, 05:58 PM yeh, i'm doin the ones lying down, are there any specific exercises that i can do which will help strengthen my back - i think i have a family genetic weakness there... thx asimmer, so the diet is just as important as the ab workouts, i'll keep that in mind. thx for ur help.
erirvine Posts: 196 Joined: 2002/11/20	2003/09/22, 03:04 AM I find Good mornings, dead lifts and hyperextensions all good lower back exercises (how to do all of these is described on this site). If you feel you have a weakness on your lower back pay specific attention to doing these and make sure you start with a very low weight to get good form. Many more advanced ab exercises rely on good support from your lower back. Also if you general training in the gym you will get stronger, if you don’t train your lower back you are more likely to injure your back outside the gym because the rest of your body can handle weights your lower back can’t. Getting a 6-pack is more about diet then specific ab exercises. Everyone has the muscles they are just hidden by a fat layer. A good diet and general exercise (weights and cardio) will reduce the fat and show of the abs.
asimmer Posts: 8,201 Joined: 2003/01/07	2003/09/22, 10:28 AM Also, strengthening your back with lying back extensions and supermans will help. Lie face down and jam your feet against the wall for an anchor, then place your fingertips by your ears (as you would for crunches) raise your upper body using your back mucles, not too far, hips stay down, lower and repeat for 8-12 reps, 3 sets. Supermans are similar, but you don't anchor your feet - you lie face down and stretch your arms out in front of you, legs out behind you, lift opposite arm and leg about 2 inches off the ground and hold for a 3 count, then switch sides. This strengthens the muscles all along your spine (very important stabilizers) you can also do these on your hands and kness, just don't let your back sway/hips twist. Good luck. Deadlifts can be tricky if you don't have the low back strength to begin with, be careful and have someone teach you good form.
asimmer Posts: 8,201 Joined: 2003/01/07	2003/09/22, 10:31 AM Oh, I forgot, one way to work towards those lying leg raises - Lie on your back and bring your knees up, legs bent to 90 degrees. flatten you back into the mat by pressing your abdominals towards you spine. Now lower one leg from the hip (still bent) until you feel like you are losing the contact with the mat, bring it back up and switch legs. Do your reps this way. Gradually you will be able to go lower and then do both legs and then straight legs, just be gradual and don't hurt your back!
desemondo Posts: 5 Joined: 2003/05/20	2003/09/22, 06:16 PM thankx heaps guys, i'll do that. thanks again asimmer