Minimal Abs workout

18 replies

• onwee·Aug 23, 8:39 PM

  The answer is always the recommended routine. In this case, the core triplet from the RR

• ok_slip_3584_2·Aug 23, 11:27 PM

  I can't do the core triplet with pull station/ Kettlebell. Any tips?

• bluegill15·Aug 24, 7:23 PM

  Dragon flags, while not really accessible to beginners, are my favorite ab exercise

• u_1coffeepoweredhuma·Aug 24, 8:18 PM

  Visible abs and come from dialing in what you eat, how you sleep and genetics to some extent. Control the controllables and you’ll have a better chance of seeing the abs.

• late_lunch_1088·Aug 24, 9:10 PM

  Weighted crunches. Undefeated. Haters gonna hate, but it works. Just begin every rep with tva activation. Of course all compounds are also core exercises.

• crash_out_janny·Aug 24, 9:34 PM

  Depending on your strength level, toe-to-bar leg raises -> windshield wipers work the rectus abdominus, internal and external obliques in a time efficient way and with full dynamic range of motion compared to the isometrics listed in the RR. Isometrics are poor for developing dynamic strength, which the spine is very dynamic. Grip can become a problem if you're heavier, in which case I recommend chalk or even grippy gardening gloves. Make sure you're not skipping the "hinge" (erector spinae, glutes/hips and hamstrings) training. All abs and no posterior chain strength leads to injury, like how all pushing and pulling will lead to it. I think good mornings are the gold standard exercise but with kettlebells you would have to do high reps. It's just a problem of not having a dedicated barbell setup for deadlifts that we have to deal with. Swings are also possible but the good mornings are more strength focused.

• zacharybriones·Aug 24, 9:58 PM

  Hollow body holds, flutter kicks, planks, sprints… but like others already said the abs are really made in the kitchen

• dreamless_sociopath·Aug 24, 10:18 PM

  Weighted crunches. If you have access to a pull up bar or dip bars, leg raises. They're harder than they look if performed with strict form, so bodyweight only works fine at first. And to progress you can hold a weight between your feet. Side planks, suitcase carries, or some form of rotation or unilateral kettlebell exercise to train the obliques. But if you want to keep things simple, add twists to the crunches and leg raises, and the obliques will be more involved. You should do something for the lower back: deadlifts, back extensions, kettlebell swings, etc.

• electrical_fox9678·Aug 24, 10:40 PM

  Chinups

• qgibz·Aug 25, 12:55 AM

  Alright brother, visible abs comes down to body fat levels, but maybe you know that already. You have everything you need in a kettlebell and pull up bar. 1. Kettlbell Swings or Snatches 2. Pullover Crunch or Turkish Getup 3. Chinups 4. Pushups 5. Carries -Swings/Snatches will strwnfthen your legs, trim you up, and improve your cardio -Pulliver Crunch hits the abs directly -Pushups and pullups for strength -Carries for conditioning and core strength

• spirited_revenue_415·Aug 26, 12:13 PM

  Minimal ab work can be 2-3 exercises a few times per week, not several sessions per day. Pick one anti-extension drill, one knee or leg raise pattern, and one loaded flexion or carry if you tolerate it. Track reps, hold time, leverage, or added load so the work can progress. I'd track the progression in an app like GymSet. Visible abs still need low enough body fat, but direct training can make them stronger and thicker.

• sorry_vermicelli6874·Aug 26, 2:21 PM

  if you cant do anything from the RR because you are making excuses not to, what do you expect anyone to say

• ok_slip_3584_3·Aug 27, 7:34 AM

  Thanks brother, this is exactly what I needed.

• ok_slip_3584_4·Aug 27, 6:43 PM

  Much love brother, this is exactly the no bs answer I was looking for

• impressive_can_7016·Sep 2, 1:19 PM

  Pick one flexion move and one anti-extension move and just get brutally good at them, like hanging leg raises and weighted planks. Add reps or load every week because abs grow from progression, not variety, and most people quit before those movements get hard enough to matter.

• ok_slip_3584_5·Sep 2, 1:31 PM

  THIS!

• impossible_tip_2494·Sep 3, 1:59 AM

  i stuck to weighted leg raises and turkish getups with my kettlebell, that's it. i never liked doing tons of different moves. i started using amp machine after a minor injury and it sort of made it way easier to keep progressing without getting bored or stuck. made a big difference for my core.

• mentaldisintegrat1on·Sep 3, 3:00 AM

  Genetics also plays a part sole people can't get 6 packs or 8 packs its just not there. There's also a weird body mutation were peoples abs poke through their fat from what I remember reading it's because their fat sits behind the abdominal wall or something like that it's not normal but it's a thing.