looking for abs routine

[mw1111]

Im looking for an abs routine to do 2x a week . All i have been doing is some crunchs and sometimes leg lifts but its not very often (once every other week). i dont really have any set # that i do , i just do them till i get tired.

[RisingAgainst]

Im looking for an abs routine to do 2x a week . All i have been doing is some crunchs and sometimes leg lifts but its not very often (once every other week). i dont really have any set # that i do , i just do them till i get tired.
Have a girlfriend?? LOL!!!!!

[cuderbeast]

I've been doing the Leg lifts in the seat that you do dips in.. I do 3 sets. I started off doing 40,35,30 but now im up to 50,45,40. I do it 2-3 times a week and am really seeing results. I hope that helps.

[NemisisX7]

Spartan Core workout

20 sec Planks on each side, then 20 sec of push-ups. Do as many rounds as you can without your knees touching the ground.


Hanging Leg Raises- IMO much better then doing them on the dip apperatus. I feel it much more.


Floorwipers- Lay flat on the ground while holding a BB with whatever weight you can do. Keep the bar still and do leg lifts. left, right, middle.


Lay on a decline bench with a plate, again whatever you feel good doing, and twist back and forth keeping your back off the bench.


Grab one of those ab roller wheels, stand up and use the wheel to stretch you out til you're almost lying down and constrict your abs to lift you up.

[B-natural]

Ab Ball Crunch
Decline board reverse crunch
Side lying oblique crunch (l/r)
hanging leg raise
hip thrust

wk 1
sets: 2
reps: 12

wk2
sets: 2
reps: 15

wk3
sets:3
reps: 20

wk 4
add 30 sec planks, left right center

[mw1111]

thanks for the advice , plan on doing back and abs tomorrow so this gives me plenty to start with