ab muscle work-outs

[smash ko]

if it not to do with the topic dont post!

[Landon S]

For some reason I like this smash ko kid and want to help him. Weird...

Heres a few exercises you should look up, I believe a few can be found in dragondoor.com.
Standing rollouts with an ab wheel, Dragon flags (drawbridge, flags), Russian Twists, Incline Russian Twists, V-Ups, High Tension Crunches, Incline (or inverted) Crunches

^^^^those are a few of the harder ones I can think of right now heres some other easier ones you might know: tuck crunch, double crunch, leg raises, bicycles, standing dumbbell twists, chinnies, knee to elbows, twisting crunches, sit-ups, figure 4 crunches, lying toe touches, side crunches, hip thrust, wall walking, planks, side jack knife, kneeling rollouts

Personally I like to do circuits, some last a full round heres an example:
-30 seconds each: high tension crunches, tuck crunches, leg raises, chinnies, side jack knife, side jack knife (other side)
x 5 rounds (1 min rest between rounds)

-or-

Another example:
5 Dragonflags
12 V-Ups
16 Weighted Incline Russian Twists
x 5 rounds (1-2 min rest between rounds)
finish with a plank or chinnies until failure or burn

^^^that one's is likely too hard for you to do right now but its just an example

I like circuits because you cram alot of work into a shorter period of time, and you can (in a way) work past failure which builds better endurance in the muscles by switching up the exercises and muscles used.

[smash ko]

ur a legend landon thanks for helping so much it gets dark at like 4 now so i crnt go to my 3mile running circuit i need to sort out my running