actually you need to do 250,000 to lose 1 lb. you would want to do push ups to lose weight. alsoo, dont walk, but jog places to lose weight. News reports show that this is the way to get abs, along with simple pushups.
um idk,its pretty hard 2 overtrain ur abs,u use them everyday,so its ok to train them everyday,just like ur calves and forearms,i wouldnt ever worry about overtraining these parts
Thank you for a more detailed explanation of where to put your legs and how to lift your body on the side planks. That's been a bit lacking in some of the videos here, lol.
@Chiangsterr It's supposed to be a 10 to 60 second hold thing, but she just shows us how to make it into a reps/hold thing. I do 15 seconds on the left then switch to 15 sec on right side, I then switch to the left again, and so on for a total of 4 sets on each side, or more if you want. This is different from doing it for a long time on one side just once, it's best the way I just explained. Then do the front (Belly facing floor), and switch with back (Back facing floor), 15 sec x 4 sets.
@joelhannan 3 Times per week maximum along with ur ab routine, do as many as you can until you're tired preferably while counting the times you've done them to do the same on the other side.
my coach wasnt bullsitn about these side planks then huh.. good thing he knows wing chung im going to do my best to eat healthy im so close to bruce lee muscle tone! i just need side abs and hips strengthened
Weight loss might be difficult, but once you get to know the basics, you will make a constant progress and develop a healthy workout program which will further help you to maintain your fitness level.
why does that annoying chick keep popping up waving that broccoli? wish she would stop. This looks interesting but I was also thinking of taking it even a step EASIER with like a flex belt or contour abs which every is better not sure anhyone know?
@tninbredretard yea that was furiously pissing me off for a while. just worked it out though. at the bottom right of the vid, click the box labelled 'cc'. turns the captions off. : )
These along with regular planks are great. I've started setting a dumbell next to me for the side plank. Count to 30, then pick up the dumbell and hold it on your hip, stay up for as long as you can. Have gotten much harder abs in only a few weeks.
Planks are fantastic for your abs, a few studies also show it's more beneficial for the muscle group because it works the mucles in the way they suport the core. It's all I do for my core.
This exercise is very efficient and "easy" as well as quick. If anyone thinks otherwise then they havent tried it. . . try it out for a few weeks and then tell me i am wrong.
Actually planks are hold to hold for like 5 minutes, we do side planks on both sides and regular planks in martial arts and its a lot harder then you'd think.
Megan Fox did these daily to get the tummy in Transformers along with 20 mins of knee ups, leg swings and ball leg lifts and 30 mins of cycling. Planks are the most effective way to get slim sexy abs if your female. If the normal set of reps aren't working for you it means your abdominal muscles are stronger, increase the time you hold the position. If its boring, try doing it in the living room and watch a good movie at the same time.
no, the most effective way to get slim sexy abs is to lose weight. you can do all the sit ups in the world, but until you remove the layers of fat covering them you won't see anything.
Most effective way to get slim sexy abs is to lose weight, and do isometric exercises on the abs. Crunches and sit ups suck, but holding planks for 1-2 minutes is a great way to develop muscle density to give sharper abs.
@defuse73 fair point, but if you do gain muscle it speeds up your metabolism to sustain it, which burns fat as well.your right, you do need a lot of cardio in there, but it does help to mix in some muscle building in there somewhere
@august860 having a good diet is great and all, but without exercise you're not going to get the sexy toned look. FLAT belly comes from the kitchen, or well, staying out of it, TONED belly comes from the gym AND the kitchen. I hate when people say a good body is ALL from diet. I know someone who has the most amazing body ever and if you showed him a raw carrot he'd be like, uhm, you're going to put that on a pizza or something right? Not saying thats good, but his bod is deff not from his diet.
@VxiceheartxV Essentially my point was, you can have the greatest abs in the world but if your body fat is over 8% you aint gonna see em. Balance is the key. I have a great set of abs and a flat stomach, but I have enough body fat that you could never tell.
@august860 And mine was, do enough of the exercise and it really doesn't matter what you eat. Not many people are so dedicated to the gym that they can actually eat a ton and stay all muscle, but it is possible. Dude I was talking about in my comment is living proof.
@defuse73 to be able to show off slim sexy abs getting the layers of fat off is necessary, but I've seen plenty of un-sexy abs that don't have any fat. Have to do core exercises to tone up and define, hence sexy! Flat ain't always sexy, as in breast and butt!
@defuse73 and how do we lose weight? Exercise! =D Well that and having a good diet, but might as well start exercising while youre fat so when you DO get the layers off you start seeing good right away, no?
@defuse73 This is true but this video is about your strengthing your core not building abs. People seem to confuse your core and abs for the same thing but they are not.
@huamanJR guys, i eat healthy, and i run 5 days a week, at since i was 12 and now im 14. never did i work my abs out before regularly, and i have a near 8 pack. but if u want the abs to be more muscular and firm then do the workouts
@InspiringInstrument yea yea i kno what you mean i stopped doing sit ups cuz it wasnt working out right for some reason so im doing front and side planks and run at least 5 times a week too been doing this for five months i got the flat but no abs :C any suggestion?
@huamanJR Listen up buddy. Okay, abs are just like any other muscle on the body; You know what I mean. For example: If you do bicep curls, and you do 8 to 12 reps, they will grow, but if you do more reps than that with a weight lighter of course, such as 15 reps or more, then your biceps will not get bigger or ripped, they will get smaller and more endurance, the abs are the same way. So here's what you should do - Do 10 reps, do no more than 15 reps, kay. Then rest...
@huamanJR ...your abs for like 10 to 30 seconds, then do it again, do like 3 to 5 sets, then do other ab exercises for abs to target other areas of the abs so you can REALLY chisel and sculpt them. OR, you can do it this way - do 10 reps, or 15 reps, or 25 reps, it's your call how many reps you do (Don't do any more than 25 reps). Do one set of one ab exercise, then immediately (Or rest if you need to 10 to 30 sec) do a different ab exercise, for 10 to 25 reps (Your call), then...
@huamanJR ...do another different exercise, such as bicycles with hands behind head, then scissors, then crunches, then frog cruches with your legs bent with the bottoms of your feet facing eachother and the outer thighs touching or close to touching the ground, then do other ab exercises. It's important to give your abs a variety of exercises. Abs will adapt to one type of exercise in about 2 to 4 weeks, then you won't really get that sore from that one ab exercies anymore after that.
@huamanJR One last thing: To make sure you did enough for your abs in one training session (Or not too much), make sure you train them for atleast 6 minutes, but not more than 15 minutes. So do as many exercises as it takes and as you want to total 6 minutes or more, but no more than 15 minutes, or otherwise your overtraining them if you go more than 15 min, and then they will not grow if you overtrain them. Cheers buddy, you can do it. If you need more advice, holler at me. Later.
@huamanJR Oh, here on this page on the right column that shows other videos is this great abs and rest of core exercises for the rep range and stuff I just told you about how to do. the video is called:
"Core Exercises Without Equipment". This has most of the exercises I told you about, I didn't watch the whole 4 minute video, but he may not of have added the "Frog Crunch", that's a good one to add to your ruitine.
@defuse73 ..actually this exercise works. I should know, because I do this exercise and my abs look really flat..so this exercise will give you really sexy abs
It's too easy and it's so boring to simply stand like that for a couple of minutes...Eh I need something more intense...without any additional equipment...
This comment has received too many negative votesshow
WTF is wrong with you...
maybe you got it wrong but I wasn't trying to show off or anything like that I simply really think this exercise is boring and not intense enough...It might work for older women but for teenagers it's just too simple.
due to my inattentive watching of this video, i may have discovered a new and more effective form of the side plank.
for a harder challenge, try doing this exercise while propped up on one fully extended arm, with one foot on top of the other (rather than crossed), without footwear and with the other arm up in the air.
you may have to tape your wrist but damn if it isn't more fun trying to keep the proper shape while staying balanced -and it feels more effective!
a lot of these exercises won't stress younger bodies; i never felt any burn or physical stress from calisthenics until i reached my 20s. only when i began to age did a lot of this health 'bs' start to make any sense.
she is soo not fat! shes really fit! and hahaa.. im white... and even if i were black i would still think the same, she is not fat, shes has a really gd body! and if she were to wear anything looser then we wouldnt se what shes doing now would we??
Youtube would be so much better without the comment option. Everyone thinks they're a fucking fitness expert.
taekwonchos 1 hour ago
actually you need to do 250,000 to lose 1 lb. you would want to do push ups to lose weight. alsoo, dont walk, but jog places to lose weight. News reports show that this is the way to get abs, along with simple pushups.
MrTravis0901 3 months ago
@MrTravis0901 Walking is better for the joints though. Jogging puts alot of stress on your knee and ankle joints.
shurtugal1 2 months ago
um idk,its pretty hard 2 overtrain ur abs,u use them everyday,so its ok to train them everyday,just like ur calves and forearms,i wouldnt ever worry about overtraining these parts
reddestyoshi 7 months ago
Hey lady..get in touch with me
RAHWATCHER21 7 months ago 3
Thank you for a more detailed explanation of where to put your legs and how to lift your body on the side planks. That's been a bit lacking in some of the videos here, lol.
Kensbev 8 months ago
Is this a rep exercise or like 30 second hold thing?
Chiangsterr 9 months ago
@Chiangsterr It's supposed to be a 10 to 60 second hold thing, but she just shows us how to make it into a reps/hold thing. I do 15 seconds on the left then switch to 15 sec on right side, I then switch to the left again, and so on for a total of 4 sets on each side, or more if you want. This is different from doing it for a long time on one side just once, it's best the way I just explained. Then do the front (Belly facing floor), and switch with back (Back facing floor), 15 sec x 4 sets.
askaboutRudyV 8 months ago
whats the best regular time to hold?
huamanJR 9 months ago
@joelhannan 3 Times per week maximum along with ur ab routine, do as many as you can until you're tired preferably while counting the times you've done them to do the same on the other side.
theman1860 10 months ago
Why is she so damn chunky...
Nupeteam 11 months ago
This has been flagged as spam show
@Nupeteam because you're a faggot
Gregd8888 10 months ago
my coach wasnt bullsitn about these side planks then huh.. good thing he knows wing chung im going to do my best to eat healthy im so close to bruce lee muscle tone! i just need side abs and hips strengthened
karutobi 11 months ago
@Runakunapa Seriously? You must be aiming for the Ethiopian look .
ashleymatthews2 1 year ago 2
MY REQUEST TO EXPERT VILLAGE IS THAT PLZ MAKE THIS CLIP WITH MAN EXERSIZING NOT WOMAN OK
tahirjibranjatt 1 year ago
i would tap that
T16Akatsuki 1 year ago
I'd beat.
Sooftah 1 year ago
Weight loss might be difficult, but once you get to know the basics, you will make a constant progress and develop a healthy workout program which will further help you to maintain your fitness level.
kosamaofficial 1 year ago
good vid. Most plank vids suck...
horneydustdevil 1 year ago
So how many of these a day before you start to see results?
AniCrewPLUS 1 year ago
Defuse 73....You are right.
zsingergrl 1 year ago
when i do this exercise with my right arm my shoulders get tired why is this i am a lefty
freshboy2324 1 year ago
Expert Village = A right load of shite
Kirkdabossplaya 1 year ago
Go sISTA!!!
annturney 1 year ago
Thank you for your generous, practical & helpful advice. ขอบคุณครับ (Thank you words in Thai).
WullopPornruangwong 1 year ago
It hurts my shoulders, can't do this.
kenmoniana 1 year ago
why does that annoying chick keep popping up waving that broccoli? wish she would stop. This looks interesting but I was also thinking of taking it even a step EASIER with like a flex belt or contour abs which every is better not sure anhyone know?
81HappyCat 1 year ago
my arm is hurting more than my abs
peroxideproductions 1 year ago
how the fuck am i suppose to see what she is doing when there's 100 words in the way. Damn
tninbredretard 1 year ago 5
I know, right?
skullkrusher9 1 year ago
@tninbredretard Simple, by turning the captions OFF ... the option is on the screen if you look close enough.
IncaRoad01 1 year ago
@tninbredretard yea that was furiously pissing me off for a while. just worked it out though. at the bottom right of the vid, click the box labelled 'cc'. turns the captions off. : )
doymon 1 year ago
These along with regular planks are great. I've started setting a dumbell next to me for the side plank. Count to 30, then pick up the dumbell and hold it on your hip, stay up for as long as you can. Have gotten much harder abs in only a few weeks.
proaudiohd 2 years ago
Hottay exercise coach... I'd let her physically train me
TheSUPERMANdabomb 2 years ago
ive been doing the regular plank for about 5 weeks every other day and my abs are already tight and a lot harder
jado112 2 years ago
@DenimZero you do several repititions of this before switching to the other side.
FMAGSGB 2 years ago
Side plank, don't put your hand on your head. Stretch your hand over your head, keeping your spine straight.
Sircornflakes 2 years ago 5
Planks are fantastic for your abs, a few studies also show it's more beneficial for the muscle group because it works the mucles in the way they suport the core. It's all I do for my core.
gooserex 2 years ago 4
This exercise is very efficient and "easy" as well as quick. If anyone thinks otherwise then they havent tried it. . . try it out for a few weeks and then tell me i am wrong.
Gesusw 2 years ago
i do this after every training session...
nowavailable12345678 2 years ago 3
it was painful the first time. Keeping doing this becomes easier!
violinogirl 2 years ago 7
Its painful, but she's just showing you what to do, or maybe she's just unathletic ^.^
LightxKira5643 2 years ago
This has been flagged as spam show
Just do it until failure, probably.
ZZchaz 2 years ago
Actually planks are hold to hold for like 5 minutes, we do side planks on both sides and regular planks in martial arts and its a lot harder then you'd think.
LightxKira5643 2 years ago 15
Megan Fox did these daily to get the tummy in Transformers along with 20 mins of knee ups, leg swings and ball leg lifts and 30 mins of cycling. Planks are the most effective way to get slim sexy abs if your female. If the normal set of reps aren't working for you it means your abdominal muscles are stronger, increase the time you hold the position. If its boring, try doing it in the living room and watch a good movie at the same time.
MissGunSlingerGirl 2 years ago 3
no, the most effective way to get slim sexy abs is to lose weight. you can do all the sit ups in the world, but until you remove the layers of fat covering them you won't see anything.
defuse73 2 years ago 69
So many people don't realise this. (y)
itokio1337 2 years ago
Most effective way to get slim sexy abs is to lose weight, and do isometric exercises on the abs. Crunches and sit ups suck, but holding planks for 1-2 minutes is a great way to develop muscle density to give sharper abs.
potter22685 2 years ago
@defuse73 fair point, but if you do gain muscle it speeds up your metabolism to sustain it, which burns fat as well.your right, you do need a lot of cardio in there, but it does help to mix in some muscle building in there somewhere
SonicTheHedgeTrimmer 2 years ago
@defuse73 How right you are. Champion abs are made in the kitchen, not the gym.
august860 1 year ago
@august860 having a good diet is great and all, but without exercise you're not going to get the sexy toned look. FLAT belly comes from the kitchen, or well, staying out of it, TONED belly comes from the gym AND the kitchen. I hate when people say a good body is ALL from diet. I know someone who has the most amazing body ever and if you showed him a raw carrot he'd be like, uhm, you're going to put that on a pizza or something right? Not saying thats good, but his bod is deff not from his diet.
VxiceheartxV 1 year ago
@VxiceheartxV Essentially my point was, you can have the greatest abs in the world but if your body fat is over 8% you aint gonna see em. Balance is the key. I have a great set of abs and a flat stomach, but I have enough body fat that you could never tell.
august860 1 year ago
@august860 And mine was, do enough of the exercise and it really doesn't matter what you eat. Not many people are so dedicated to the gym that they can actually eat a ton and stay all muscle, but it is possible. Dude I was talking about in my comment is living proof.
VxiceheartxV 10 months ago
This has been flagged as spam show
@defuse73 How right you are. Champion abs are made in the kitchen, not the gym
august860 1 year ago
@defuse73 to be able to show off slim sexy abs getting the layers of fat off is necessary, but I've seen plenty of un-sexy abs that don't have any fat. Have to do core exercises to tone up and define, hence sexy! Flat ain't always sexy, as in breast and butt!
shortnfreckled 1 year ago
@defuse73 and how do we lose weight? Exercise! =D Well that and having a good diet, but might as well start exercising while youre fat so when you DO get the layers off you start seeing good right away, no?
VxiceheartxV 1 year ago
@defuse73 This is true but this video is about your strengthing your core not building abs. People seem to confuse your core and abs for the same thing but they are not.
armaniDrums1 1 year ago
@defuse73 of course doind cardio right right like running and eating healthy
huamanJR 10 months ago
@huamanJR guys, i eat healthy, and i run 5 days a week, at since i was 12 and now im 14. never did i work my abs out before regularly, and i have a near 8 pack. but if u want the abs to be more muscular and firm then do the workouts
InspiringInstrument 9 months ago
@InspiringInstrument yea yea i kno what you mean i stopped doing sit ups cuz it wasnt working out right for some reason so im doing front and side planks and run at least 5 times a week too been doing this for five months i got the flat but no abs :C any suggestion?
huamanJR 9 months ago
@huamanJR Listen up buddy. Okay, abs are just like any other muscle on the body; You know what I mean. For example: If you do bicep curls, and you do 8 to 12 reps, they will grow, but if you do more reps than that with a weight lighter of course, such as 15 reps or more, then your biceps will not get bigger or ripped, they will get smaller and more endurance, the abs are the same way. So here's what you should do - Do 10 reps, do no more than 15 reps, kay. Then rest...
askaboutRudyV 8 months ago
@huamanJR ...your abs for like 10 to 30 seconds, then do it again, do like 3 to 5 sets, then do other ab exercises for abs to target other areas of the abs so you can REALLY chisel and sculpt them. OR, you can do it this way - do 10 reps, or 15 reps, or 25 reps, it's your call how many reps you do (Don't do any more than 25 reps). Do one set of one ab exercise, then immediately (Or rest if you need to 10 to 30 sec) do a different ab exercise, for 10 to 25 reps (Your call), then...
askaboutRudyV 8 months ago
@huamanJR ...do another different exercise, such as bicycles with hands behind head, then scissors, then crunches, then frog cruches with your legs bent with the bottoms of your feet facing eachother and the outer thighs touching or close to touching the ground, then do other ab exercises. It's important to give your abs a variety of exercises. Abs will adapt to one type of exercise in about 2 to 4 weeks, then you won't really get that sore from that one ab exercies anymore after that.
askaboutRudyV 8 months ago
@huamanJR One last thing: To make sure you did enough for your abs in one training session (Or not too much), make sure you train them for atleast 6 minutes, but not more than 15 minutes. So do as many exercises as it takes and as you want to total 6 minutes or more, but no more than 15 minutes, or otherwise your overtraining them if you go more than 15 min, and then they will not grow if you overtrain them. Cheers buddy, you can do it. If you need more advice, holler at me. Later.
askaboutRudyV 8 months ago
@askaboutRudyV alright thanks mate and cheers to yu
huamanJR 8 months ago
@huamanJR No problem.
askaboutRudyV 8 months ago
@huamanJR Oh, here on this page on the right column that shows other videos is this great abs and rest of core exercises for the rep range and stuff I just told you about how to do. the video is called:
"Core Exercises Without Equipment". This has most of the exercises I told you about, I didn't watch the whole 4 minute video, but he may not of have added the "Frog Crunch", that's a good one to add to your ruitine.
askaboutRudyV 8 months ago
@defuse73 ..actually this exercise works. I should know, because I do this exercise and my abs look really flat..so this exercise will give you really sexy abs
Crimson811 9 months ago
@defuse73 I thought this was a excercise video. To lose weight. o-O isn't that sort of the point here?
ModdyDhoo 5 months ago
@defuse73 clap clap sherlock. this is to train your core. not to actually get a 6 pack.
IDontBotOrAnything 5 months ago
@defuse73 true, very true.
bad4ever2010 4 months ago
no offense...and i mean no offense, but uh the person doesnt exactly look "in shape" ..to be teaching this video
solja2424 2 years ago
so what the fucking big deal about it?
SunMan6A6 2 years ago
no offense...and i mean no offense, but I checked and you ain't exactly "in shape" yourself to be commenting.
lukemoore 2 years ago 3
that doesnt make any damn sense lol
solja2424 2 years ago
BORING !
It's too easy and it's so boring to simply stand like that for a couple of minutes...Eh I need something more intense...without any additional equipment...
mvolokh101 2 years ago
mvolokh, if you can just shove your head up your ass, that should fit your requirements. Try it!
rwehrhart 2 years ago 3
This comment has received too many negative votes show
WTF is wrong with you...
maybe you got it wrong but I wasn't trying to show off or anything like that I simply really think this exercise is boring and not intense enough...It might work for older women but for teenagers it's just too simple.
mvolokh101 2 years ago
People who get so easily bored are boring. What are you, 15 or something?
rwehrhart 2 years ago 5
I'm really sorry but why waste a couple of minutes for a single exercises when u can finish a couple of sets in the same time...?
It's not even just about boredom it's about not wasting of time.
mvolokh101 2 years ago
due to my inattentive watching of this video, i may have discovered a new and more effective form of the side plank.
for a harder challenge, try doing this exercise while propped up on one fully extended arm, with one foot on top of the other (rather than crossed), without footwear and with the other arm up in the air.
you may have to tape your wrist but damn if it isn't more fun trying to keep the proper shape while staying balanced -and it feels more effective!
zer0nix 2 years ago
a lot of these exercises won't stress younger bodies; i never felt any burn or physical stress from calisthenics until i reached my 20s. only when i began to age did a lot of this health 'bs' start to make any sense.
god, i hate growing old :(
zer0nix 2 years ago
id like to do some other exercise with this spook on that mat...u know,like sit-ups
tatman200 2 years ago
cool..ima def give this a try!!
TrinaS08 2 years ago
i wont
max51391 2 years ago
Try holding it for 1-2 minutes.
schypht 2 years ago 2
lmao at below
but er
i no its sposed to hurt after a bit
should it be ur arm thats supportin ur body that hurts or u obliques?
nick882 2 years ago
nick 882,
ur obliques should b hurting after a while, although i find my shoulders also get slightly sore
lapulapuwarrior 2 years ago
o, my arms hurt :s
nick882 2 years ago
Comment removed
zer0nix 2 years ago
This has been flagged as spam show
my penis is fully errect like a spartan after watching this video
disappear81 2 years ago 10
good info, that girls figure is WOW
EyeFourAnEye 3 years ago 3
i did this for one min. at school and today my sides are sore. They work... and i only did it for one min.
whitericebunny 3 years ago 4
wait why is everyone talking about fucking people?
totally out of the question in my opinion
this is kind of a workout video not a "would you do me" video...
grow up everyone
probably not gonna happen
riluis1126 3 years ago 5
What if these aren't very hard....
Piklethedoodad 3 years ago
Have someone sit on your waist.
jgq85 3 years ago
move your legs up and down, the top leg
Jonnyhahaha 3 years ago
this person demonstrates the exercises clearly and effectively for a beginner like myself.
jacqui1177 3 years ago 3
I thought holding was more of challenge not moving, aaarg why didn't someone tell me ;(
hebronsawyers 3 years ago
we do this on school! P.E class! it works!
685819 3 years ago
hmm, I like this exercise. coupled with Sit-ups/crunches I think it would be very effective.
rhamza1617 3 years ago
crunches dont really work that good :D
ericvera2 3 years ago
This has been flagged as spam show
I am officially white. I am English too, so I am super-white.
I am officially declaring: I would like to destroy her.
with my penis
McCheeze 3 years ago
she is soo not fat! shes really fit! and hahaa.. im white... and even if i were black i would still think the same, she is not fat, shes has a really gd body! and if she were to wear anything looser then we wouldnt se what shes doing now would we??
1Bla23 3 years ago
Yeah, I'll fuck her.
But if you want to racist to end then don't bring /saying i'm white and even I'm black, i'll still fuck her. Labels gotta go!
wackdeafboy 3 years ago
This comment has received too many negative votes show
use loose clothes please :-) lol
Khan4rmPak 3 years ago
Afraid to get a boner? Jesus. She's exersizing. Do you want her to wear a tent?
FreeCountry86 3 years ago
This has been flagged as spam show
fat girl ,eat less !!...and then start to learn core excercises
marocchesi 4 years ago
wtf are you talkin about. she's perfect.
ahha youre proably white. white people like skinny women.
benkvarmare 3 years ago 2
she's black, and muscley. black people are naturally more curvy....
superdupersonic 3 years ago 2
U are gorgeous
bigshiz 4 years ago 6
im trying this stuff tonight
AvatarGarraBloodGod 4 years ago 11
she looks like a kind person
buriedmybone 4 years ago 43
@buriedmybone I don't know why, but that comment made me feel very happy. :-)
JudgeOnTheMenu 1 year ago 2
beautiful
nice exercise too
19505555 4 years ago 8