Best Abs Exercises for Deep Muscle Definition and Core Strength
I have lost enough body fat to see my abs, but they look very flat and thin. I want to build some actual muscle mass in my midsection so they pop more. I am looking for the best abs exercises for deep muscle definition.
I have been doing basic crunches and planks, but I feel like I need to add some resistance. Should I be doing weighted cable crunches or maybe some hanging leg raises with a dumbbell between my feet? I want my abs to be visible even when I am not at a super low body fat percentage.
It is cold here in Winnipeg but I am still working on my summer body. If you have a routine that helped you build thick, blocky abs, please share it. I am ready to put in the work to get that core looking solid.
If you want that deep, etched look, you've got to treat them like any other muscle. Stop doing 1000 crunches. You need weighted resistance. Weighted cable crunches and hanging leg raises are my bread and butter.
If you want that deep, etched look, you've got to treat them like any other muscle. Stop doing 1000 crunches. You need weighted resistance. Weighted cable crunches and hanging leg raises are my bread and butter.
Spot on, @LondonLad. I wasted years doing bodyweight stuff. Switched to heavy cable crunches for 3 sets of 10-12 reps and the blockiness actually started to show through.
Spot on, @LondonLad. I wasted years doing bodyweight stuff. Switched to heavy cable crunches for 3 sets of 10-12 reps and the blockiness actually started to show through.
I'd throw in Ab Wheel rollouts too. The eccentric load on those is absolutely brutal for core strength. Just make sure you don't arch your back or you'll feel it in the spine rather than the lats and abs.
I'd throw in Ab Wheel rollouts too. The eccentric load on those is absolutely brutal for core strength. Just make sure you don't arch your back or you'll feel it in the spine rather than the lats and abs.
Rollouts are king! But man, they are tough if you're carrying any extra weight. I had to start on my knees before I could even dream of doing a full one.
Rollouts are king! But man, they are tough if you're carrying any extra weight. I had to start on my knees before I could even dream of doing a full one.
Anyone here use the Captain's Chair? I find it much easier to focus on the lower abs without my hip flexors taking over completely. Proper form is a nightmare on hanging raises.
Anyone here use the Captain's Chair? I find it much easier to focus on the lower abs without my hip flexors taking over completely. Proper form is a nightmare on hanging raises.
Captain's Chair is decent, but if you want that thickness, try doing 'Dragon Flags' like Bruce Lee. It's an absolute game changer for core rigidity.
Captain's Chair is decent, but if you want that thickness, try doing "Dragon Flags" like Bruce Lee. It's an absolute game changer for core rigidity.
@MapleLeafFan Dragon flags are elite, but most people at my local gym in Greenwich would probably snap in half trying them! Start with leg raises first.
@MapleLeafFan Dragon flags are elite, but most people at my local gym in Greenwich would probably snap in half trying them! Start with leg raises first.
Thanks for the suggestions. How many times a week are you guys hitting them? I've been doing them every day but maybe that's why they aren't growing?
Thanks for the suggestions. How many times a week are you guys hitting them? I've been doing them every day but maybe that's why they aren't growing?
Every day is overkill. They need recovery like your chest or legs. I do heavy weighted abs 3 times a week, usually at the end of my push/pull sessions.
Every day is overkill. They need recovery like your chest or legs. I do heavy weighted abs 3 times a week, usually at the end of my push/pull sessions.
I hit 'em twice a week. Heavy and intense. If you can walk out of the gym without it hurting to sneeze, you didn't go hard enough on the cables haha.