Abs...

[Spidi]

I'm in need of a decent abs programme, which I can excercise at home, so no swissballs or medicine balls, as I don't have them.
My bodyfat is ok, last time checked was 7% so it definitely won't be more than 10% now. I've been doing abs excercises, but only in between others when I had some time left. You can see my abs clearly when I tense them, but I want them to be visible even when not tensed.

Thank You.

[Sever]

I've found adding the full contact twist (http://www.bodybuilding.com/fun/mm6.htm) to my routine has really helped with the definition of my abs as well as having some carryover benefits to MA. Providing you've already got a good weights programme and solid diet in place, the abs should come. The six pack is more from diet than anything else though

[Ragnarok2005]

I only do two [intentionally. I'm sure I do plenty of stomach exercises while at the Do-Jang]

Stomach crunches/ Trunk Curl - Lie on your back, lift your head and your feet and bring your knees up and push your head towards your knees. So your stomach is taking the entire bodyweight. If you do this right it should tire you out very quickly and loses weight.

And lying on your stomach, go onto the balls of your feet and then rest on your elbows. Lift your stomach off the ground and hold for a few minutes. That won't lose the fat off your body, but it will tone the muscles underneath.

And I would say I have a great six-pack. :D

[Spidi]

How many times per week and for how long should I be training ?
And what about the weight training for abs? Some are definetely contra, some pro. Any experiences?

[Ragnarok2005]

I do about 30 mins a day, everyday on my abs. And I think that's good. Because even really busy people should be able to find 30 mins. Do it while watching the Television or something.

What exactly do you mean by weight training for your abs? What exercises would you be doing? To me it sounds dangerous. Moving your own bodyweight with your abs is a struggle if you do enough. I'd say adding weight to your exercise may just hurt your lower back.

[Spidi]

For example crunches with weights on your chest. Not dangerous imo but I'd like to know some experiences with it.
Take a look at http://www.bodybuilding.com and look for articles about abs, the weight thingy is in almost every single one.

[TheCount]

Situps with a weight on your chest or Full Contact twists, simple

[sean]

I do about 30 mins a day, everyday on my abs. And I think that's good. Because even really busy people should be able to find 30 mins. Do it while watching the Television or something.



30 Minutes a day of abdominals is over-kill and will hinder progress.

a good solid routine twice a week is all that is needed.

On a talk about the 'full Contact Twist', seems to work my oblique's more than my abs! This common among the excercise?

[inteq9]

I like to superset Ab Wheel and Side Bends with a dumbbell.