Hey Thad,
Well you got the running part down, which in my opinion is the biggest secret, but I do an ab routine every other day that focuses on the lower abs and in turn works everything else. I've tried many different routines and its always good to mix it up, so try mixing this in with whatever you do.
First is a hanging series. On a pull up bar, or anything you can hang from, do ten to twelve of each exercise and multiple sets if you like(I just do one set and mix it in with the floor series that follows). 1. Bring knees to chest then lean back and try to pull your toes to touch your hands and slowly back down. 2. Hang straight and rotate one hip forward, keeping legs together lift them straight up and forward, not bending the knees, with the oblique muscles, until your legs are parallel to the floor. If you are feeling strong, do both sides without dropping to rest your arms in between. 3. Easiest one. Bring one knee up to opposite shoulder and lower slowly while keeping the other leg hanging straight. Repeat all reps on one side before switching to the other side. Thats the hanging series and you get a little forearm pump as a bonus, gives you those rock climber arms.
Then to the floor. I do this three times, mixed with the hanging series. In all of these exercises you lie on your back with the head elevated off the floor, eyes to the ceiling, no exceptions. Some I cross my hands over my chest but have recently been locking my thumbs behind my pecks in my armpits for some of the exercises, I find it engages my entire core and seams to give more support. 1. Laying on back, knees bent, lower legs parallel to floor, extend left leg all the way straight and bring it back to start twenty times on each leg. It helps to focus on keeping the stationary leg perfectly parallel to the floor, flex the foot bringing the toes back toward your head and pointing with the heel like a karate kick. 2. Extend both legs together x 20. 3. Arms out straight on both sides with palms to the floor and legs straight to the sky, on the exhale lower legs together toward one hand until you softly touch the floor by your fingers, on the inhale raise legs back up and exhale down to the other hand. Head off the floor. Ten times each side. 4. Thumbs in pits, head up, legs straight, hold them slightly off the floor and do small scissor kicks as fast as possible for as many seconds as you can. Start with twenty seconds, work to fifty someday(I'm not there yet). 5. Last one and a though it sounds a little tricky, it is pretty easy and natural once you get it. Basically leg lifts with a twist, literally. Either hold a lite medicine ball or hold your hands together. Start with legs straight off the floor hands at your chest, lift legs straight up like a standard leg lift then lunge the feet toward the ceiling, allowing the lower back to come a bit off the floor, while twisting the legs a quarter turn, engaging the obliques. Then slowly lower so you don't hurt the back and do the same twisting the opposite direction. Then do one lunging straight up with no twist. Repeat 7 to 10 times and go grab some dinner!
That's about it man. Every other day. You'll notice the emphasis on the lower abs really makes a big difference. Let me know how it goes and if you ad anything or change it up. Happy self induced torture, Cheers -Blue
Original Message:
Hey man. I know most of it's you being in your 20s, but what kind of ab workout do you do. Always looking to changup my routine to get better results. What ever you're doing it's working. Any tips greatly appreciated.
Thad
NC