BoxRec

I only do kettlebell swings, planks and sit ups for a good ab workout.

Does anyone have any tips?

I use one of these. I find it works.

Dioufy wrote:I only do kettlebell swings, planks and sit ups for a good ab workout.

Does anyone have any tips?

Depends what you're after - strength, definition, overall balance? You're generally doing right things by mixing different muscle contractions. Also remember to increase level of difficulty. You're meant to reach failure by the end of each set. Find the exercise that is hard enough to make you fail after 10-12 reps.

Heres one, but you need to be on a mat with plenty of space for safety. Get a Fitball Half Full sit on it with Dumbells in Hands, light ones. Now lift Feet Of Floor and Balance. At 1st you will come off, keep working at it. After a while you can do routines, gives a great workout. and its cheap dont know of anything better.

Lay down on the floor
Put your lower legs on the sofa
Make sur there is a 90 degree angle in your knee and your leg weight is supported by the sofa
sit up and reach your hands as far as possible between your legs so they touch the sofa couchin
hold it there for two commercials
rest the next commercial
repeat

Static crunches

Barbell front squats are great for abs. Put them in a workout with over head lunges, pushups with feet on a swiss ball, dumbbell bench rows, and barbell military press. See how your abs feel for a few days after. Use whatever sets and reps combo you like. I used 3*20 when i did, my abs were gone for 3-4 days, rest was sore for bout 1-2. Enjoy

do the plank using a powerplate

bad mamma jamma wrote:do the plank using a powerplate

sorry but...

TempleSlave wrote:

bad mamma jamma wrote:do the plank using a powerplate

sorry but...

have you ever done it then? do 5 lots of 2 minutes with 1 min rest in between and you will be squealing like a pig...

bad mamma jamma wrote:

TempleSlave wrote:

bad mamma jamma wrote:do the plank using a powerplate

sorry but...

have you ever done it then? do 5 lots of 2 minutes with 1 min rest in between and you will be squealing like a pig...

do it and then come back and laugh...

bad mamma jamma wrote:

TempleSlave wrote:

bad mamma jamma wrote:do the plank using a powerplate

sorry but...

have you ever done it then? do 5 lots of 2 minutes with 1 min rest in between and you will be squealing like a pig...

Are you joking? I'm only squealing with laughter when I see anybody even getting close to power plate in my club. I could even understand an average gym bunny falling for this or other gimmick but never thought I would see this kind of advice on boxing forum.
What results do you expect from this kind of training?
What kind of bodily adaptations from biomechanical point of view are you looking for?
What is the functional aspect of that exercise?

TempleSlave wrote:

bad mamma jamma wrote:

TempleSlave wrote: sorry but...

have you ever done it then? do 5 lots of 2 minutes with 1 min rest in between and you will be squealing like a pig...

Are you joking? I'm only squealing with laughter when I see anybody even getting close to power plate in my club. I could even understand an average gym bunny falling for this or other gimmick but never thought I would see this kind of advice on boxing forum.
What results do you expect from this kind of training?
What kind of bodily adaptations from biomechanical point of view are you looking for?
What is the functional aspect of that exercise?

hey old skool
you use them as PART of your overall exercise routine, and YES I have found they do work for me. i was very dubious at first but i gave them a try. i use them 1x per week during one of my weights workouts. the thread is about AB workouts, not just AB workouts for boxers isn't it? so what relevance does your comment about seeing this on a boxing forum hold? and by the way I am an ex boxer, and have been working out for years. i do the usual shit for my abs, crunches, sit ups, raises you fornicating name it. i am 38, 5ft 11in, 14.5 stones with a six pack and a bodyfat % of 12.5, my abs have looked even better since using the plates. you can't argue against them if you have never tried them...unless you are old skool bruv

bad mamma jamma wrote:

TempleSlave wrote:

bad mamma jamma wrote: have you ever done it then? do 5 lots of 2 minutes with 1 min rest in between and you will be squealing like a pig...

Are you joking? I'm only squealing with laughter when I see anybody even getting close to power plate in my club. I could even understand an average gym bunny falling for this or other gimmick but never thought I would see this kind of advice on boxing forum.
What results do you expect from this kind of training?
What kind of bodily adaptations from biomechanical point of view are you looking for?
What is the functional aspect of that exercise?

hey old skool
you use them as PART of your overall exercise routine, and YES I have found they do work for me. i was very dubious at first but i gave them a try. i use them 1x per week during one of my weights workouts. the thread is about AB workouts, not just AB workouts for boxers isn't it? so what relevance does your comment about seeing this on a boxing forum hold? and by the way I am an ex boxer, and have been working out for years. i do the usual shit for my abs, crunches, sit ups, raises you effing name it. i am 38, 5ft 11in, 14.5 stones with a six pack and a bodyfat % of 12.5, my abs have looked even better since using the plates. you can't argue against them if you have never tried them...unless you are old skool bruv

Hey fellow 38er 8)
I'm not questioning your level of fitness or your possible excellent abs definition. I am however questioning the reasons you're giving for your results as I do not believe in the value of power plate as a training tool.
You refer to my comment about 'seeing this on boxing forum' yet you can't be troubled to answer any of my questions.
As an experienced strength coach I can't just give a nod to any piece of information about training. Even if an exercise 'does something', then if there exist multiple much more effective substitutes, then that fact alone makes the first one useless.
As for ab/core exercises, if you train the basic, compound lifts, your core muscles will be alright. I have seen many examples of people who never did any isolated ab work yet thanks to good diet and basic lifts sported perfectly ripped sixpacks.
Myself, I am not one of them. Being a bit oldskool, I still like my ab exercises. Only would never think of staying in plank for 2 minutes, let alone doing it on power plate. Hard - possibly, but I'd rather do something like plank/push up on your palms with arms stretched fully forward or standing rollouts. Both develop real strength and save time
Here's a sensible sounding (imo) comment about power plate:
http://blogcritics.org/scitech/article/ ... a-and-the/

If vibrations were the key to being fit, you’d never see a fat jackhammer operator.

TempleSlave wrote:

bad mamma jamma wrote:

TempleSlave wrote: Are you joking? I'm only squealing with laughter when I see anybody even getting close to power plate in my club. I could even understand an average gym bunny falling for this or other gimmick but never thought I would see this kind of advice on boxing forum.
What results do you expect from this kind of training?
What kind of bodily adaptations from biomechanical point of view are you looking for?
What is the functional aspect of that exercise?

hey old skool
you use them as PART of your overall exercise routine, and YES I have found they do work for me. i was very dubious at first but i gave them a try. i use them 1x per week during one of my weights workouts. the thread is about AB workouts, not just AB workouts for boxers isn't it? so what relevance does your comment about seeing this on a boxing forum hold? and by the way I am an ex boxer, and have been working out for years. i do the usual shit for my abs, crunches, sit ups, raises you effing name it. i am 38, 5ft 11in, 14.5 stones with a six pack and a bodyfat % of 12.5, my abs have looked even better since using the plates. you can't argue against them if you have never tried them...unless you are old skool bruv

Hey fellow 38er 8)
I'm not questioning your level of fitness or your possible excellent abs definition. I am however questioning the reasons you're giving for your results as I do not believe in the value of power plate as a training tool.
You refer to my comment about 'seeing this on boxing forum' yet you can't be troubled to answer any of my questions.
As an experienced strength coach I can't just give a nod to any piece of information about training. Even if an exercise 'does something', then if there exist multiple much more effective substitutes, then that fact alone makes the first one useless.
As for ab/core exercises, if you train the basic, compound lifts, your core muscles will be alright. I have seen many examples of people who never did any isolated ab work yet thanks to good diet and basic lifts sported perfectly ripped sixpacks.
Myself, I am not one of them. Being a bit oldskool, I still like my ab exercises. Only would never think of staying in plank for 2 minutes, let alone doing it on power plate. Hard - possibly, but I'd rather do something like plank/push up on your palms with arms stretched fully forward or standing rollouts. Both develop real strength and save time
Here's a sensible sounding (imo) comment about power plate:
http://blogcritics.org/scitech/article/ ... a-and-the/

If vibrations were the key to being fit, you’d never see a fat jackhammer operator.

ok man, i was just jesting with the old skool thing. understand what you are saying

Keeping the Arms locked all the time,http://www.youtube.com/watch?v=_DwlsCgTevc&NR=1

@matt___s wrote:

I use one of these. I find it works.

you'll get better benefit by using one that forces you to balance:

cletomex wrote:

@matt___s wrote:

I use one of these. I find it works.

you'll get better benefit by using one that forces you to balance:

mine has a spring in it that resists you as you push forward, i get your point tho

@matt___s wrote:

cletomex wrote:

@matt___s wrote:

I use one of these. I find it works.

you'll get better benefit by using one that forces you to balance:

mine has a spring in it that resists you as you push forward, i get your point tho

does that same spring assist you pulling it back??

How about one arm version - the mother of all rollouts
Check out
http://www.youtube.com/watch?v=uYdFQ1Zu5SY&feature=fvsr

cletomex wrote:

@matt___s wrote:

cletomex wrote: you'll get better benefit by using one that forces you to balance:

mine has a spring in it that resists you as you push forward, i get your point tho

does that same spring assist you pulling it back??

No you have to lift it off the ground to unwind it, so the more you do without lifting it up the more resistance