Worth it?

>>41848973
Does your younger brother look like the chick in the middle?

Your brother is going to get fucking ripped in only 24 days!

>>41848973
Planks under 90 seconds are a joke, and sets of any other ab exercise with less than 20 reps per set are a joke.
3x2min plank, 3x20 leg raises, 3x20 weighted situps, 3x20 oblique pulls are probably sufficient if you're trying to tone abs

>20 sec plank

The first two or three weeks are a waste of time.

>>41849026
>Tone
>Endurance range
Jesus Christ Anon

>>41849044
/thread
>this

I actually have no idea what the point of this workout is. Is it just so you can bend over to please your man more effectively or what?

>>41848973
>Days 8-18
>Days 9-24
Am I missing something?

>>41849026
Are you retarded? For inexperienced lifters 1 minute planks are a fucking chore, and are necessary to progress to longer times. Stop being an elitist fuck

>>41848973
Abs showing is mostly depending on bf%. As for the excersises, they'll improve core strength if you are really weak, but if you are expecting some huge muscle growth, don't.

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What do you guys actually do for abs? I'm just doing ab roller 2x8 and HAnging knee raises 3x10 every day. But I really have no idea what I am doing

>>41849099
Weighted
Planks
Reverse hollow
Leg raises
Hollow
Reverse house
Back extensions


And a circuit 2x a week

30 seconds 4 rounds

Handstand
Superman reps
Hollow reps
Side plank pulses
Russian twist
Plank
Hollow

>>41849099
If you're trying to see a six pack it's mostly about hitting a low body fat percentage for the most part. I'd probably hit abs 3 times a week
4-6 sets of 7-11 and try to hit failure.

So I'd go for more intense ab exercise, 45 deg hanging leg raises, etc. Weighted work

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>>41849129
>>41849132
Thanks guys! I've never really worked abs before

>>41849099
Literally, nothing. They're sore after pullups and chinups.

>>41849026
static holds over 60s are a joke, 5x60s and increase the difficulty

>>41849099
deadlifts, squats, ohp, weighted chins, weighted dips.
if your abs aren't sore after those exercises you're not activating your core and pelvic floor enough or haven't developed the mind-body connection required to do so.

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>>41849376
>abs sore after pull ups and chin ups

>>41849439
It seems like i never active my core then, how do i achieve this?

>>41848973
days 1-12 are fucking meme-tier

>>41849099
Strict pullups, my abs are huuuge

>>41849485
Push all your shit from your chest to your balls into the smallest tight package possible. Thats how.

>>41849439
This, after doing squats and deadlifts, OHP, pull ups for half a year i tied doing sit ups for the first time. I only could do 150 without pausing.

>>41849485
How do you prepare for someone about to hit you in the stomach with a sledgehammer ?

>>41849065
no

>>41848973
I do something similar since I'm a skeleton with no muscle. 20x situps, 20x reverse crunches, 20x toe touches + 40 second plank, repeating the cycle 4-5 times.
I've been doing it 6 times a week for about 3 weeks and its getting noticibly easier.

Am I memeing myself and should do something else? Keep in mind I have no access to a gym.

>>41851820

>Keep in mind I have no access to a gym.

So get off my fucking board summerfag

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>>41851826
Nearest one is like a 1 hour drive away

>>41851927
Then make a home gym like the rest of us

>>41848973
You're a born salesman, op. I'm in.

Going to start with day 7 though because I'm not a child.

>>41852564
>Having a home gym


>be white

>fuck my sister
>shoot a school

>shitpost on 4chan

>get cucked by blacks BBC

>be pale shy white girl

>GET BLACKED

>>41852655
Those dubs demand you kill yourself.

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>>41852655
And the circle is complete.

>>41848973
Start from day 10. 60 second plank is a great starting point. As for crucnhes and leg raises they ar epretty easy, but if you need to lower it a bit, just do it.