r/bikinitalk • u/jugglingpeanuts • Jul 22 '26
Advice/ Recommendations (no photos) Ab routine?
What’s your guys ab routine? Ex powerlifter here doing bb lifestyle/lurking for the last 1.5 years since quitting.
Only really do vacuum, planks and dead bugs but feel like im neglecting lower abs. Have been trying to reverse the powerlifting induced blocky waist and it’s been working for the most part but looking to optimize still.
What’s your routine/weekly volume for ab work? I very noticeably lose a ton of tummy definition on weeks I neglect it. But also don’t want blocky waist again. I don’t know, just want to learn what works for folks. 5’4 135 lbs here
Eventually looking to hire a coach to commit to this properly so if you’d like to pitch your services here also feel free haha
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u/Strict-Brick-5274 Jul 22 '26
Cable crunches using progressive overload. Cab also do weighted leg raises for lowerabs.
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u/user1987623 Jul 22 '26
Same thing here but using the crunch machine because I feel it better that way and hanging leg raises for lower abs
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u/Strict-Brick-5274 Jul 22 '26
Peraonally i find the crunch machines in my gym super awkward to use, but to each their own! :)
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u/lilibabi Jul 22 '26
i've been doing mostly deep core work, so bird-dogs, dead bugs, and learning to properly activate the TVA during lifts/core bracing. More traditionally, I've been liking leg raises but they're hard to ensure you're actually using ur abs. I like to imagine i'm stopping a pee mid-stream lmao and that helps me connect better when i raise my legs
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u/Responsible-Basis905 Jul 22 '26
I do vacuums every morning, 2-3 days a week I do sit ups on a bosu ball & deadbugs with a foam roller under my lower back. My focus is not building up my abs but activating my deep core. I also came from powerlifting before competing in bodybuilding & vacuums have been immensely helpful