[nitelightboy]

As a fighter, my abs were very important to winning. I had a 4 pack and never really cared to have them ripped up, just solid. I had to know that when I exhaled to absorb a body shot, that my abs would be hard enough to break the guys hand so he wouldn't try that again.

One of the other instructors I taught with, Silk Manning, was a former pro body builder and personal trainer. The man had the meanest looking abs I've ever seen. I asked him to help me get like that and he said "It's easy. I do 1 crunch a day, 6 days a week." Naturally, I was amazed. He explained that it took him 15 minutes to go up and 15 minutes to go down. And that's all he ever did to get ripped up.

Meanwhile, in my classes, I had a brutal ab regiment that usually lasted about 30 minutes. We'd lay down and hold our legs up 6 inches, then a foot, criss cross, bicycles, dying cock roaches, and medicine ball work. Immediately, I changed my class routine and saw some cool results in everyone.

So, how about you guys?? Any cool ab workouts you do/know of?

[God Hand Apostle]

I dont have one anymore, but when I was in military school, and any martial arts ive taken since then: tae kwon do, jeet kune do, escrima / kali, brazilian jui jitsu, japanese jui jitsu, all had ab wokouts as you described. Chow Gar praying mantis (southern style) had no ab workout at all because they have stuff like....do forms and develop your "iron shirt." Supposed to be a technique where your ribs close together and form an "iron shirt." I did the forms in class, and on my own outside of class.....and still did the ab workout. haha

At military school, this tac officer used to have us do 2 hours a day of hello dollies, 6 inches, leg raises, 6 inches, bicycles, 6 inches...the goal was to never let your feet touch the floor. Then we would go do our sports after that. I did tae kwon do, rugby, "raiders" which was a military butt fuck outfit ran by the airborn and green barret officers, which was brutal boot camp style stuff. Like 12 mile run with a 30lb. sand bag in your backpack in full BDU's and combat boots. It sounds brutal, but those were the good ol' days man.

Tae kwon do had a cool exercise though which took 2 people. One person lay down, the stands with his feet next the the guys ears facing toward his feet. Person on the ground does let lifts while person standing pushes the legs back out toward the floor, but can also mix it up and push them any direction like out and to side, back up, out and to other side...its harsh. Not abs but another cool one was set up 3 chairs to support someone in a push up position and have 2 people slowly and evenly pull the chairs outward. Falling off always means face first with that one.

I'm suprised that as a fighter you care about ripped abs to be honest. You already have yourself trained to take a hit and not get blasted, and thats what its about. I used to be able to take it and just get angry that I let something like a side kick get in on me....that shit would drop me for 45 minutes today.

[nitelightboy]

I never was too concerned with getting "ripped" back in the day, just being able to absorb. However, there was a brief period, mainly when my 4 started to show, that I wanted to have a nice 6 pack.

[Papa Shank]

Diet is key to lowering your bodyfat enough so that your abdominals are visible, you've got to get it down to around 10% bodyfat. The one situp thing is good and all but without the right diet in place it's worthless when talking about getting ripped.

[nitelightboy]

Very true, and good point. I've been doing this for a bit, but I like to see what other people do. Sometimes you can find some cool routines that help keep your workouts a little more interesting.

[God Hand Apostle]

I found this in a folder today. Its a routine I made when I read bruce lees books in like 1996 or something.


Daily Fitness Routine
BIKING!!! School/Bback RUNNING!!! Route
ABS 10.26 mi. 4.03 mi.
Exercise: Sets: Reps:
Waist Twist 4 70
Sit-up c Twist(Ball)4 20
Leg Raises 4 20
Leaning Twist 4 50
Stomach / Waist
Roman Chair(Ball) 2 Failure
Leg Raises 2 Failure
Side(Ball) 2 Failure
Pilates? Perhaps?

FOREARMS
Exercise: Sets: Reps:
Palm Up Curl 4 Failure
Palm Down Curl 4 Failure
Palm Side Curl 4 Failure
Behind Back 4 Failure

CHEST / BACK / SHOULDERS
Exercise: Sets: Reps:
Standard Push-Up 4 25
Front Push-Up 4 25
Mantis Push-Up 4 10 or Failure
Eagle Push-Up 4 25

STRETCHING
Front 1 20 sec.
Back Bend1 20 sec.
Hurdle 1 20 sec.
Butterfly 1 20 sec.
Buttock 1 20 sec.
Lunge 1 20 sec.
Thigh 1 20 sec.
Calf 1 20 sec.
Side 1 20 sec.
Wrist 1 20 sec.

[Nick1]

Well if you are looking for a SUPER Sexy round tummy I suggest the beer diet. Drink at LEAST 10 Beers a day and you will get their in no time!

[djpharoah]

Diet is the key to getting ripped. Because the body fat around the abs will soon disappear making your abs naturally pop out.

Also , believe it or not, but Pilates is awesome for the abs man. Started doig that as it was recommended for my lower back but the thing is it works out your entire core.

[garcia3441]

My neighbor swears by these:

http://www.russiankettlebells.com/

[Leon]

^ "Hacks your fat off—without the dishonor of dieting and aerobics"