AB Work, building abdomonials, bodybuilding assistance work, bodybuilder supplements, diets, bodybuilding routines

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Bodybuilding Supplements ~ AB Work

AB Work
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You need to work up to the reps over a period of time. It is a good idea to walk a mile before you start doing AB work.
AB curls ups done off an adjustable incline board. Start low and work way to the top and increase reps on way down as the incline gets easier.
Ab-Cruncher otherwise known as Ab-Roller or do Free Incline Set-up Crunches.
Hits upper abs.
We like to use the Weider ab-cruncer or an incline set-up bench daily. We generally try to get at least 600 crunches with the roller then do one of the other ab routines for another 400 reps. Lie on the floor grasping the handles with legs flat and roll up trying to use your abs- not your arms to pull yourself up. When you are at the top position make your abs contract and return to the starting position under contraction. Do some with your legs crossed, some with your feet flat on the floor as close to your rear as possible. As soon as you are through do 40 additional six inch heel raises while on your back and hold for 20 seconds.

Ab Lounger
We did not get much out of the lounger but some say they love theirs.

Bent Knee Hanging Leg Raise:
Hits lower abs.
Grasp a overhead bar at arm's length with feet hanging straight down, raise to chair position, bend your knees rase them as high as possible, flex your abs then lower back to starting position.

Bent Knee Flat and Incline Bench Leg Raises
Hits lower abs.
Lie flat on a bench, bend your knees and raise as high as possible then lower to floor keeping legs bent throught the entire range of movement. We prefer to do these on a sixty degree incline with my head at the top of the incline bench.

Hanging Leg Raise:
Hits lower abs.
Grasp a overhead bar at arm's length keeping your legs straight, raise them as high as you can, hold and lower them under control back to starting position. You may want to use IRON BOOTS when doing these.

Reverse Set Ups on a Roman Chair
Works the lower back and entire waist.
Lie flat face down to floor with feet under the pad making your body into a L, Raise up to level and go back down. We usually have two lifters place a 2x4 across the shoulders with a man on each side pushing down while the lifter is trying to raise up for extra stress. You may not want to do this unless you are a very strong powerlifter. I worked out with a powerlifter who could not be held down doing this by two very large men. This helps deadlifts.

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Chris Lift's Disclaimer
Statements contained herein have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before changing any medication. Do not do any of our routines without having been declared physically fit to exercise by your medical professional.