Abdominal leg throws

[Misterboots]

Been sore all weekend after "coach" (actually co-worker) showed me how to work lower abs using "abdominal leg throws" (Friday). I don't think I have every worked these muscles the way this exercise did. I was pretty pathetic working through my 3 sets of 20, but each set got better as the muscles in lower stomach woke up and realized they had a purpose. 1st set-couldn't stop feet from slamming to floor, laughing, then begging to stop...my back...my back...lol. 2nd set-better....3rd set....even better.

Heluva exercise....had to share this....hoping to add to weekly routine and excited due to expectations of results! Would this be once or twice a week best incorporated. I do 30 minutes cardio Monday-Friday, and 40 minutes free weights (rotating muscles) same days at works gym.

boot-man

 

[raysugar1234]

Been sore all weekend after "coach" (actually co-worker) showed me how to work lower abs using "abdominal leg throws" (Friday). I don't think I have every worked these muscles the way this exercise did. I was pretty pathetic working through my 3 sets of 20, but each set got better as the muscles in lower stomach woke up and realized they had a purpose. 1st set-couldn't stop feet from slamming to floor, laughing, then begging to stop...my back...my back...lol. 2nd set-better....3rd set....even better.

Heluva exercise....had to share this....hoping to add to weekly routine and excited due to expectations of results! Would this be once or twice a week best incorporated. I do 30 minutes cardio Monday-Friday, and 40 minutes free weights (rotating muscles) same days at works gym.

boot-man

Are you doing them on a dip station or laying on the ground? I prefer them on the dip station. At least twice a week I would say to do them.

 

[Misterboots]

Laying on the ground, was told to close my eyes so I wouldn't know which way to anticipate the throws...at the dip station you can do them solo? I was thinking I gotta get the wife to do the throwing....but not sure if she has the strength for a good 20 throws. Still sore in abs during my workout today (chest and back) and its been three days...Im on TRT/HRT and recovery is usually really quick....this is a helluva exercise for me that I expect to do some transforming with to get me to the next level!

boot

 

[fit2beking]

Laying on the ground, was told to close my eyes so I wouldn't know which way to anticipate the throws...at the dip station you can do them solo? I was thinking I gotta get the wife to do the throwing....but not sure if she has the strength for a good 20 throws. Still sore in abs during my workout today (chest and back) and its been three days...Im on TRT/HRT and recovery is usually really quick....this is a helluva exercise for me that I expect to do some transforming with to get me to the next level!

boot

My daughter is a cheerleader and they do this exercise. She has had me doing these for a couple of weeks now....It is a bitch!

 

[TaoPhD]

Do you all do them in just one plane of motion or do you throw to the sides too? If not then try it as it sucks even worse!

 

[Misterboots]

T-D.

Coach throws em to the sides and the middle, we did 3 set of 20....I think we are doing it again today....its been 6 days and the burn is finally calming in my core. Try it with a partner, hold their ankles, close your eyes so you can't anticipate which way your legs are gonna be "thrown"....brings it to the next level. Then when your its your partners turn, if you don't like them, have them close their eyes and "mushroom stamp them!"[)] The exercise takes trust!

B double O

 

[fit2beking]

Sides too.

 

[beezil]

OP,

this is a great exercise. Couple them with bicycles, flutters and figure eights on your off days… or when your core strengthens.

If your older… (disclaimer) be careful not to start out to fast or hard and cause hernias.

 

[DieYoungStrong]

Are you doing them on a dip station or laying on the ground? I prefer them on the dip station. At least twice a week I would say to do them.

For whatever reason, when I do them on the dip station, my hip flexors completely take over.