rivrrat

So, I just wanted to share some exercises I've recently become familiar with that I really FEEL when I do them. And they require little, if any, equipment.

Generally, I have a hard time working out my abs in a manner that I actually feel it in my abs. Due to a back injury, ab exercises most often hurt my back. Not to mention that my abs have been so strong for a very long time that it's been difficult for me to find exercises that I can actually feel. Primarily, it's really hard to me to find something that actually makes my lower abs or obliques sore. (I'm one of those, "no pain, no gain" types... I want to FEEL my workout and I work muscle groups to exhaustion)

Well, I've been following a workout routine (circuit training) in a book I have called "The Abs Diet".

One of the abs exercises is the "Side Bridge". Holy fricken hell does this work your obliques. This is one of those "hold it for xx amount of seconds" exercises that I find myself holding until I just can't any longer. (and then collapsing into the floor going, "Holy **** that hurts!". LOL) The book says hold for 20 - 30 seconds. Twice, on each side.

I bought an Ab wheel. Simple and cheap piece of equipment that I was skeptical about. But lemme tell ya... I FEEL it. And, it doesn't hurt my back.

I can't remember what this next one is called, but we did something similar in my martial arts class. Jesus it hurt. Does wonders for your quads though. LOL I don't have a picture but I'll try to describe.

Stand with your back against a wall, then move your feet out from the wall about two feet.. about the length of your thighs. Slide down the wall so that your knees are over your feet, and your legs/body form kind of a "chair". Hold that position for 20-30 seconds. Rest, repeat. Two or three times is probably all you'll need. Uh huh... how's THAT feel? Fricken hurts, doesn't it?

I do that quad one in lieu of doing leg extensions on the Bowflex because they hurt my knees.

Also do one on the exercise ball that works your back and butt. I can really feel it and it doesn't *hurt* my back. Now, everywhere I've looked up on the web doesn't show anyone using support for their feet, but the book I have said to, and it does help a lot to support you. This is really the best view of it that I've found: Back Extension with Sissel Exercise Ball and Sissel Body Toning Bar - United States - But I extend my arms out as I come up.


Anywho, just thought I'd share in case others have similar joint problems/restrictions or think you need expensive equipment to work your muscles. I love my Bowflex, don't get me wrong. But these are exercises that I can't do on it.

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Goldenboy219

The sweedish exercise ball is probably one of my most important ab tools. Where you put your *** (farther back requires a level of balance and strength) and how close your feet and knees dictate the level intensity.

Try putting your toes and knees against a wall, and variate based on ability to perform by where you sit, and how close your legs/knees are to increase resistance. Add weight as you progress, as there is no sure resistance training that will ultimately provide the same level of fatigue as you continue to progress.

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RightOfCenter

Abs diet kicks ***! I lost 35 pounds using it before I plateaued. I've since lost 10 more pounds, but the abs diet was what got it started.

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WI Crippler

Yeah the Abs Power Diet book is pretty solid. You can really fill up, and still lose weight.

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rivrrat

You guys lost weight just eating the suggested foods? I'm trying to eat them too, but it's not *all* I'm eating since I eat some breads and rice too.

Can you really eat all the fruits and veggies you want?

I'm going to be eating more salmon, I know that for sure.

aps

In order to tell if these exercises really work, would you please post before-and-after pictures of you where your muscles are showing?

RightOfCenter

Whole grain breads are fine. I don't know about rice. But when I was really on the kick there was never a time when I didn't have fruit available. I ate a lot of apples.

WI Crippler

Yeah, I eat 2 apples every day. Good fiber source. Keeps the pipes clean.....

RightOfCenter

Yes. I got sick of turkey sandwiches awfully quick though and wasn't able to afford or cook most of the recipes they give you in the book.

WI Crippler

thats the problem with most diet books. You have to take all this time to cook these meals, and spend all this money getting ingredients. I just decided this last time, I was just going to change the way I eat, rather than "diet". And I mostly follow the foods listed in the Abs Power Diet book, but I don't make the meals or do everything precise. I just let my body tell me when its hungry, and I consume the healthy foods. Then I usually have one bad meal on the weekend.