Ab workout on pull up bar

[Wairau]

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:<br />
<br />
<br />
On the pull up bar - I usually do it after my workouts:<br />
<br />
set 1:<br />

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.<br />
   <br />
2. Complete the pull up, hold the position then repeat the runs.<br />
   <br />
   set 2:<br />
3. Lower yourself to the half-pull up position, and repeat the set.<br />
   <br />
   continue as many sets as you are able with good form, then rest, and do 3-5 times.<br />
   <br />
   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.<br />
   <br />
   Cheers<br />
   <br />
   BTW, I agree with Bart: want to see abs, eat less. Although, building stronger / bigger abs does help.

[MN5]

[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:<br />
<br />
<br />
On the pull up bar - I usually do it after my workouts:<br />
<br />
set 1:<br />

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.<br />
   <br />
2. Complete the pull up, hold the position then repeat the runs.<br />
   <br />
   set 2:<br />
3. Lower yourself to the half-pull up position, and repeat the set.<br />
   <br />
   continue as many sets as you are able with good form, then rest, and do 3-5 times.<br />
   <br />
   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.<br />
   <br />
   Cheers<br />
   <br />
   BTW, I agree with Bart: want to see abs, eat less. Although, building stronger / bigger abs does help.[/QUOTE]<br />
   <br />
   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.....

[Wairau]

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...<br />
<br />
<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' />

[Wairau]

here's a good set of videos on topic I found:<br />
<br />
[url]http://www.youtube.com/user/InciteFitness[/url]

[BartMan]

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"...<br />
<br />
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!!

[Wairau]

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.<br />
<br />
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.<br />
<br />
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.

[Wairau]

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.<br />
Yesterday I did 15/15/15 dips, and 100 benchpress...25/20/15/15/15/10 with a small break<br />
Today I did:<br />
<br />
<br />
15 times:<br />
5 pull ups (full extension). At the top of the last one, hold with chin on bar and do 15 runs (ab exercise)<br />
30 second (max) break<br />
repeat<br />
--actually, you can take 1 minute break for the last 5 times, it's tough...ouch!great<br />
<br />
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