abs - Page 3

amecrussel · 11-01-2009, 04:19 PM

So bboy has not been my thing until a day ago I'm a runner and I've met people with a similar question.
Running of any type will improve your core, especially with good form. Long distance running is especially good for this because it works through your muscles- like if your arms tire, then your core will start making up the extra work.
Here's my version of my coach's routine for hitting all 6+ (obliques too) abdonimal muscles. If you have access to an excercise ball, some of these can be modified to work on that for better results.
30 seconds each, go through the cycle 2-3 times (7-10.5 minutes)
Leg throws: flat on your back, hands at sides, legs in the air -> throw them down then pick them back up. When these get easy hold weights in your arms, perpendicular from your body.
Dbl leg slides: stay on your back, arms at sides, and keeping your heels close to the ground and next to each other, push your legs out until your body is straight, and then pull your knees to your chest.
Crunches: on your back with your feet pointing to the ceiling, arms at sides, crunch up slowly, and back down, try not to strain neck
Side crunches: either do crunches just twisting your body, or lay on one side with your pinned arm outstretched for balance and try to bring your free shoulder to the ceiling. Do 30 seconds on each side
Bicycle crunches: pretty basic move. make sure that your back is neither slammed into the ground or super arched to the ceiling.
Lemon squeezes: hug your knees to your chest, sitting up, balancing on tailbone (do these on carpet) and then release legs and extend your legs while leaning back, so your body makes a wide V

Hope that helps

N.A.Z. · 11-01-2009, 09:36 PM

thanks for the exercice for the abs
but for the cardio, the problem is that i have cardio...
i can run 21km in a hour and 15 minutes no stop because i have a great cardio.
and my problem is that i'm strength but i have a lil belly i can only see my 4 packs in the top. And when i run long distance, it doesn't make me loose fat because i can support it for a long time and i don't have time in the week to run that much so i need something faster to burn fat.

Knicknacks · 11-04-2009, 06:45 AM

As for nutrition? what should I eat? I'm Asian and rice is in my daily food intake. Do I have to give up rice and eat veggies or fibered food instead?

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amecrussel Poser Respect: 1 Posts: 24 Join Date: Oct 2009	11-01-2009, 04:19 PM So bboy has not been my thing until a day ago I'm a runner and I've met people with a similar question. Running of any type will improve your core, especially with good form. Long distance running is especially good for this because it works through your muscles- like if your arms tire, then your core will start making up the extra work. Here's my version of my coach's routine for hitting all 6+ (obliques too) abdonimal muscles. If you have access to an excercise ball, some of these can be modified to work on that for better results. 30 seconds each, go through the cycle 2-3 times (7-10.5 minutes) Leg throws: flat on your back, hands at sides, legs in the air -> throw them down then pick them back up. When these get easy hold weights in your arms, perpendicular from your body. Dbl leg slides: stay on your back, arms at sides, and keeping your heels close to the ground and next to each other, push your legs out until your body is straight, and then pull your knees to your chest. Crunches: on your back with your feet pointing to the ceiling, arms at sides, crunch up slowly, and back down, try not to strain neck Side crunches: either do crunches just twisting your body, or lay on one side with your pinned arm outstretched for balance and try to bring your free shoulder to the ceiling. Do 30 seconds on each side Bicycle crunches: pretty basic move. make sure that your back is neither slammed into the ground or super arched to the ceiling. Lemon squeezes: hug your knees to your chest, sitting up, balancing on tailbone (do these on carpet) and then release legs and extend your legs while leaning back, so your body makes a wide V Hope that helps


N.A.Z. bboy Respect: 1 Posts: 20 Join Date: Oct 2009 Location: montreal, Qc (canada)	11-01-2009, 09:36 PM thanks for the exercice for the abs but for the cardio, the problem is that i have cardio... i can run 21km in a hour and 15 minutes no stop because i have a great cardio. and my problem is that i'm strength but i have a lil belly i can only see my 4 packs in the top. And when i run long distance, it doesn't make me loose fat because i can support it for a long time and i don't have time in the week to run that much so i need something faster to burn fat.


Knicknacks Member Respect: 1 Posts: 102 Join Date: Oct 2009	11-04-2009, 06:45 AM As for nutrition? what should I eat? I'm Asian and rice is in my daily food intake. Do I have to give up rice and eat veggies or fibered food instead?