MMA-Forum.com

[jdizzle2300]

Im pretty lean im about 176 7% bodyfat and i have abs,but theyre not super ripped.How can i get them ripped and get stronger and more fit for wrestling at the same time?My diet is decent but i do have a sweet tooth if that means anything.

[Asa87]

run, circuits.

[Doylerules]

I am sorry but i dont understand your question,you have ripped abs but you want to get them ripped?Last time i remember ripped meant muscular so if you already have muscular abs what are you talking about?

Sure ladys love abs but when it comes down to it i dont care its a superfical thing i certainly dont abs(i am 139 thats sad)and i have have a stronger core than most guys who have abs on my team.

[jdizzle2300]

i meant my abs are not super ripped but i want to get them like that and have a strong core at the same time

[Jons]

Do leg lifts, there is a lot of variations and they seemed to do the best for me, that is unless you already are doing those

[jdizzle2300]

i dont really do them,but i know how.Is that when you hang from a pullup bar and raise your legs until they are parallel?Would they also give me more ab strength?

[GrappleorWrestle]

There's mainly to different workouts you can do like that.

1. The one you are talking about is when you raise your legs parallel to the floor/ground. This will work on your lower abs.

2. Instead of raising your legs to be parallel, raise your knees straight up in the middle, and then raise them up to the left and then to the right. Remember you want to have an even work out.

Another workout for abs is the following:

1. While you are on your back lift both your legs about a foot off the ground, while keep them straight. After you have them straight, you move one up and one down. You go up, down, up. That's 1 rep.

2. We used to have to do these in high school for wrestling. I really do not remember what we called them. You sit down clasp your hands together about 4-6 inches from your stomach and raise your legs about 12 inches off the ground, knees bent. Then you move your hands while clasped to left hip, to right hip, to left. That's 1 rep.

Do anywhere from 25-50 reps for both of these workouts. If your legs hit the ground start back at 1.

[jdizzle2300]

Thanks,ill try that tomorrow and see how that goes.How is it working for you?

[jwf1989]

the ab wheel does wonders for abs and gets them strong

[Doylerules]

anyone else get this?:The abe wheel just hurts my lower back a bit when i do it and my abs are perfectly fine and when i am done i feel like i did a work out for my back other than my abs.

[jwf1989]

if nobody here knows about it try the search function on sherdog but don't post cuz there all assholes and make sure you get several opinion cuz some of them i suspect are in bred

[jdizzle2300]

What's the website and whats sherdog?

[Bad Brainz]

When you do leg raises you should actually try to raise your hip rather than your legs, otherwise you're going to target the hip flexor (ileopsoas) as primary muscle.
As for the second exercise it's a good one for the abs but it's very heavy on lowerback for the same reason

[mma fubar]

the work out i started doing for abs recently is every night before i go to sleep i do 100 crunches 80 oblique crunches on each side, then i lay on my bed have me legs almost straight hanging off then i curl my legs up then as far down off the bed and then back up 75 times and then i have my legs off the ground and a little past parallel with my body and i do 60 crunches this works your upper abs well and also kindof does an isometric workout for ur lower abs, before this ive had a crappy six pack but since ive been doing this for lie 3 weeks now its good

[jdizzle2300]

Nice.How long does this normally take you to do?