Ab workout on pull up bar



  • I'm starting this thread after noticing a bit of a discussion about abs over on MN5's thread-and am reposting from Bart's thread. Here's what I'm currently doing for the abs, and it's definitely tightening and building them well:

    On the pull up bar - I usually do it after my workouts:

    set 1:

    1. start with half a pull up, then hold position and do 5-10 straight leg runs, 5-10 for each side depending on your conditioning. Hold your body still. Finish, do 3-5 knee lifts in the same position.

    2. Complete the pull up, hold the position then repeat the runs.

    set 2:
    3. Lower yourself to the half-pull up position, and repeat the set.

    continue as many sets as you are able with good form, then rest, and do 3-5 times.

    Would be interested to hear if others find it easy, beneficial. At the moment I'm only able to do 10 runs each time, 3 down 3 up, and 3 sets. But that's ok after a workout anyway.

    Cheers

    BTW, I agree with Bart: want to see abs, eat less. Although, building stronger / bigger abs does help.



  • [quote name='Kea']I'm starting this thread after noticing a bit of a discussion about abs over on MN5's thread-and am reposting from Bart's thread. Here's what I'm currently doing for the abs, and it's definitely tightening and building them well:

    On the pull up bar - I usually do it after my workouts:

    set 1:

    1. start with half a pull up, then hold position and do 5-10 straight leg runs, 5-10 for each side depending on your conditioning. Hold your body still. Finish, do 3-5 knee lifts in the same position.

    2. Complete the pull up, hold the position then repeat the runs.

    set 2:
    3. Lower yourself to the half-pull up position, and repeat the set.

    continue as many sets as you are able with good form, then rest, and do 3-5 times.

    Would be interested to hear if others find it easy, beneficial. At the moment I'm only able to do 10 runs each time, 3 down 3 up, and 3 sets. But that's ok after a workout anyway.

    Cheers

    BTW, I agree with Bart: want to see abs, eat less. Although, building stronger / bigger abs does help.[/QUOTE]

    Something new for me to try next time I pop out to the garage Kea ! whilst I have "decreased in mass" a tiny bit ( I think one of the aliens said that on the Simpsons ) the abba dabbas don't appear any more visible. No pull up bar there but a good beam to hang from.....



  • heh, would like to hear from you and others how it goes. Maybe instead of having an evening snack, substitute this ab workout from the beam...



  • here's a good set of videos on topic I found:

    [url]http://www.youtube.com/user/InciteFitness[/url]



  • Kea - Saturday night, HUNGER kicking in, and home alone, as NEss was coming home from haircut in Tauranga. Perfect time to prowl and cheat and eat some food that I shouldn't, and I was getting weak. SO I remember those sage words, "instead of having an evening snack, substitute this ab workout"...

    So did hundred of crunches with my legs up on the ottoman, and hundreds of leg raises too - was brillaint, and reckon the hunger pains went the more the muscle pains came!!



  • well, it's been 6 months and I've consistently done these several times a week. My abs are strong hard and quite visible, despite carrying a bit too much fat right now (85kg). I do different variations, but the basic premise is the same-still body in pull up position, legs moving supported by core.

    Just bought some creatine to complement the daily 2 scoops of whey and meat. Trying to get to high 80's. Will be interesting to see if the creatine has any effect.

    Today's workout was 55kg shoulder presses (using lunge leg movement for momentum), 100+ bench presses - sets of 6 pressed with speed, under 1 minute rest, 3 sets of 10 dips, 105 pull ups (30/22/20/18/15), abs. Did most of that yesterday as well, and tomorrow aim to do the same, but with 45 minutes of hill sprints as well. Then a rest day.



  • I'm still doing these, although have gone away from the high rep 1/2 pull ups I'd been doig-and must force myself to do them once a week, despite the discomfort.
    Yesterday I did 15/15/15 dips, and 100 benchpress...25/20/15/15/15/10 with a small break
    Today I did:

    15 times:
    5 pull ups (full extension). At the top of the last one, hold with chin on bar and do 15 runs (ab exercise)
    30 second (max) break
    repeat
    --actually, you can take 1 minute break for the last 5 times, it's tough...ouch!great

    I strained my archilles back in Feb-felt torn a little actually, it's taken 3 1/2 months to come right, so will resume hill repeats steadily


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