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Discussion Starter · #1 ·
OK - I'm bored with my usual 'bicycle crunches' and I think my abs are bored too. I need a 30 minute, 3/4x weekly ab workout I can do. Any recommended links?
 

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Discussion Starter · #2 ·
Oh, and I should add that I need pictures. I'm a visual person, words just confuse me <img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif">
 

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I noticed when I was at the fitness center last, and browsing through the March 2008 Bicycling magazine, there's an article on core training and it actually gave pictures/diagrams of how to do the exercises. Check it out, I would assume that issue is still on the shelf. If not, maybe check out their website.<br><br>
ETA<br>
here's the article (but the pictures are missing):<br><br><a href="http://www.bicycling.com/article/0,6610,s-1-20-16856-1,00.html" target="_blank">http://www.bicycling.com/article/0,6...6856-1,00.html</a>
 

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there's also a thread in the 24 hour gym forum about core training.
 

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Discussion Starter · #5 ·
<br>
I always forget about that forum - I was just browsing around in there, it looks like there is a lot of good ab information in there!
 

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Here's some exercises with videos:<br><a href="http://www.runnersworld.com/article/0,7120,s6-238-263-266-12415-0,00.html" target="_blank">http://www.runnersworld.com/article/...2415-0,00.html</a>
 

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Someone posted this a while ago:<br><br><a href="http://www.womenshealthmag.com/fitness/get-rock-solid-abs" target="_blank">http://www.womenshealthmag.com/fitne...rock-solid-abs</a>
 

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The ab thread in the training forum is good stuff.<br><br>
Based on that and some other stuff I've read, I've been sticking with a basic set of three exercises (but I'll add in other stuff just to shake things up a bit):<br><br>
The Bicycle Ab Exercise<br>
Front and Side Planks (I do these without rest i.e. 60 sec front then 45 ea on either side; repeat the sequence; then one last front plank until failure)<br>
Captain's Chair
 

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Discussion Starter · #9 ·
Oh, I like! 20 minutes is even better - more sleep for me <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> I need to get one of the little balls though - I guess that's a medicine ball?
 

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Discussion Starter · #12 ·
Sorry, I'm a bit ignorant when it comes to the names of these things <img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif">...what's captain's chair?
 

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oh man, the medicine ball and I had a major fight last night...perhaps b/c I had run for 1:45 before the ab work. My body is SO tired today.
 

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Here ya go:<br><img alt="" src="http://www.blueprintsolution.com/store/fitcommerce/captain_chair.jpg" style="border:0px solid;"><br><br>
This was actually pretty cool when I re-discovered this equipment. Before I started concentrating more on the abs, one set of 15 would just wipe me out; I could squeeze out a couple more sets, but they were all with poor form (swinging the legs, etc.) Now I can do multiple controlled sets on the thing<br><br>
And don't worry about remembering the name - I was calling this contraption a Roman Chair for the longest time <img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif">
 

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Discussion Starter · #15 ·
Well huh, I don't have one of those lying around the house <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> The aquatic center has one though - maybe I'll have to hop on and try it out~
 

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I posted about the women's health workout here: <a href="http://www.kickrunners.com/forum//showthread.php?t=23558" target="_blank">http://www.kickrunners.com/forum//sh...ad.php?t=23558</a><br><br>
As for the medicine ball, I do not have one, but I just use a 10lb weight instead and it has worked just fine.<br><br>
Good luck!
 

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Discussion Starter · #17 ·
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Yes! That's the one that Kelli posted. I just want my abs to look like that lady's in the picture, that's all <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Check these out:<br><br><a href="http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=425" target="_blank">http://www.beginnertriathlete.com/cm...?articleid=425</a><br><br><a href="http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1058" target="_blank">http://www.beginnertriathlete.com/cm...articleid=1058</a><br><br>
The second link is a video of at-home strength training for triathletes with core exercises at the end.
 

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Another great way to focus on core while you are doing other strength exercises is to do them on a stability ball. Any exercises where you'd normally lie on the bench do them on the stability ball instead while keeping your knees at 90-degrees and back level. You'll be feeling those hammy & glutes as well as those abs while doing your chest flies, presses, skullcrushers, pullovers, etc.
 

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Discussion Starter · #20 ·
OK - I can officially say that I must have some seriously weak abs - while I thought I was doing well by getting in a set of 100 or so bicycle crunches everyday, I did the women's health workout yesterday morning and I'm seriously paying for it today....holy cow! <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
 
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