Re: Ab rollers

On Sat, 20 Jun 2009, Steve Freides wrote:

First of all, it must be said that bodyfat percentage, more than anything else, determines whether or not one has six-pack abs. That's worth repeating - watch your diet, watch your weight, and watch your bodyfat percentage if you want visible abdominal muscles.

This is part of the problem: the pro-roller housemate has an incredibly low body fat level. He eats sensibly, but it's basically just how he is naturally. Hence, he has incredible definition all over, including his abs. That six-pack gives him, in the eyes of most people, ultimate authority on the subject - well, they say, whatever he does must work, just look at him! Even though the guy could basically do nothing but cartwheels and still have a six-pack.

For instance, various plank poses and even the humble pushup, properly
performed, are great. In a proper pushup, you lock your body from head
to ankle, then you use your arms to raise and lower it. Belly should be
firm, glutes should be tight, too.

Wheel rollouts are another good exercises and they actually do work the
rectus muscle a fair bit.

Oh great, yet another bit of equipment cluttering up the living room. :)

The so-called "flag" exercise - it's described in this Bruce Lee
article:

http://www.allbrucelee.com/article/how_did_bruce_lee_get_those_wash.htm

'The "flag" exercise was a particularly difficult drill Lee devised for
working the abdominal. While lying on a bench, he would grasp attached
uprights with both hands and raise himself, supported only by his
shoulders. Then, with his knees locked straight and his lower back
raised off the bench, he would perform leg raises.'

With your face pointing upwards? Not like this:

http://www.beastskills.com/Flag.htm

Can you do Lee's version without any gear? Presumably, you need a bench or something. Could you just dig your hands under the sofa?

The Valsalva maneuver, used in heavy squats and deadlifts (and other
heavy lifts as well) is also a great midsection strengthener. Standing,
one-sided overhead pressing is another in its various forms -
strict/military press, side press, bent press.

Bodyweight! I said bodyweight!

The best reading on this subject I'm aware of is Pavel's "Bullet Proof Abs", http://www.kbnj.com.bpa.htm

Well i knew *that*!

tom

--
AVOID PS3 LIKE MCVITIE'S PLAGUE HOBNOBS -- UKR
.

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