Weighted Hanging Knee Raises
I watched a buddy do a GREAT abdominal strength exercise. You strap a dumbbell between your knees and carefully get up to the pullup bar. Then you bring your knees high and into your chest repeating to complete exhaustion. But when you can't do another weighted rep have a buddy unstrap the dumbbell and then you keep doing the knee raises until you can't do another one.
TIP: Make sure you where wrist straps to hold yourself to the bar. The bud I saw do these had them and he was a gymnast and used to holding the bar a long time. My hands got sweaty and I worried about slipping off.
But the result was that the next day my abs were very sore--which is hard to do these days. I loved that tingly feeling the next day too.
VARIATION: I will try a variation where I don't bring my knees down much past horizontal and keep the movement to the top half of my body. This same buddy of mine does hanging leg raises that way too--starting position is with legs horizontal and the rep ends when his toes touch the bar and brings them back to horizontal (knees are just barely bent). It's damn tough going to keep your legs moving in the top half of your body but is the best form for working abs. Again, my buddy was a gymnast and has damn strong abs or "abdominals" as he always calls them. lol
WARNING: See your physician before engaging in any physical activity (blah blah blah)... (Kidding!). The warning is that you should make sure you work your lower back muscle equally hard. The core includes the lower back muscles as well other muscles such as the abdomini rectus muscles and obliques, etc.)
Keep working out.
Cameron
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Awesome post Cameron! I'll
Awesome post Cameron!
I'll have to give this a try soon.
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Thanks for replying, Justin.
Thanks for replying, Justin. I kinda never get any comments and wonder if I'm just posting into no where. I'm a very busy student as it is. I've been working out regularly and making huge progress--I posted on that forum. I've come into my own on abdominal training and my core coach here (Andy who first got me to site) has even been able to deliver his hardest 10 punches with no problem (to me that is, ha.). I met him last year at college when I was freshman and he was a transfer student. He changed my life and this site has a bit to do with that when I emailed Dylan a few times. He says he's busy but I hope the site gets a bit more active.
Thanks again, Justin. I appreciate the feedback.
Cameron
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Hey Cameron, everyone is
Hey Cameron, everyone is really busy right now that's why you might have noticed the lack of comments coming in.
I just wanted to tell you that we really do appreciate all your effort you put into this website. It might not seem like people are reading what you're posting but they are, even if no one comments. Our traffic ranking are still high and the users signing up are still coming along.
I personally would like to redo this website to give it some more spice & start sending out weekly newsletters to keep the member active. It's insanely hard to find time though. Full time job, the gym, side website jobs, 10-week challenge, this has kind of slid to the back of the list.
I promise to start updating content soon. I'll try to get on it tonight after the gym.
Sorry if it feels like we have abandoned you, were still here! I'll work on making it easier to comment & post on this website tonight. Perhaps that way will get more users active.
Looking forward to more of your posts,
- Justin
Ps. Dylan has been working extremely hard on getting the 10-Weeks abs program down on paper so pretty soon we will be sending out the 10 Week Routine to select members of the FWG community. I'll fill you in on details if this is something you would be looking into doing.
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Just implemented Facebook
Just implemented Facebook connect. You can now log in & import your facebook profile to freeworkout guides. Enjoy
Invite all your facebook
Invite all your facebook friends, it'll be a blast.