Getting into shape.

[Hockey_NY]

I was wondering if something like weight would work, I'll just have to find a way to hold them while I do it as I usually put my hands behind my head, so an adjustment will probably need to be done.

I'm not a trainer by any means, but I would see how it works to not use your hands like that. Many times it forces you to pull up on the head, which can hurt your neck. Your neck and head should be in a straight line with your upper chest. When doing regular crunches, I usually have my hands or fists next to my ears with elbows pointing towards knees.
Holding a weight can be awkward and painful at first, but once you get used to it, it should be no issue. Make sure you are keeping nice form when you do them with the weight.

 

[Dontrike]

I looked up weighted crunches and I it will be different, but I am sure something can be done, plus I can start at really low weight, something like 5 pounds. Plus my current crunches were taking a little longer than I would like so this definitely could be the change of pace I was looking for. Thanks for the info.

 

[Dontrike]

Another workout. My knees hurt a little before starting, but after moving around some they didn't bother me anymore.

I won't be doing 30 weighted crunches, I was just trying to find a position that worked for me and ended up doing 30. It definitely felt like I did around half of what I used to just with the 10 pound weight so thanks for telling me about this idea.

• Bent Over Barbell Row
  
  • 67 lb x 16 reps
  • 67 lb x 11 reps
  • 67 lb x 6 reps
• Push-Up
  
  • 12 reps
• Weighted Crunch
  
  • 10 lb x 10 reps
  • 10 lb x 10 reps
  • 10 lb x 10 reps
• Barbell Curl
  
  • 67 lb x 16 reps
  • 67 lb x 11 reps
  • 67 lb x 6 reps
• Barbell Squat
  
  • 67 lb x 16 reps
  • 67 lb x 11 reps
  • 67 lb x 6 reps

 

[Dontrike]

Today I learned that after 15 reps these workouts become a pain. I did the jumping jacks as it was suggested to be by my dad's to help target my inner thighs, if that is wrong don't hesitate to tell me and suggest an exercises that does that. I made sure that the crunches and push ups were the same number, just easier to remember that way.

Yet again I had this weird almost charlie horse pain in my right arm while doing the squats, I think there isn't really enough room for my arms while doing them with the barbell, as it is a little small, but I figured out how to do it.

• Jumping Jacks
  • 15 jumping jacks
• Push-Up
  • 12 reps
• Weighted Crunch
  • 10 lb x 12 reps
• Bent Over Barbell Row
  • 67 lb x 17 reps
  • 67 lb x 12 reps
  • 67 lb x 7 reps
• Barbell Curl
  • 67 lb x 17 reps
  • 67 lb x 12 reps
  • 67 lb x 7 reps
• Barbell Squat
  • 67 lb x 17 reps
  • 67 lb x 12 reps
  • 67 lb x 7 reps

 

[Toadstool]

I think crunches are a crappy exercise. You might feel a burn or whatever, but they won't be doing much in the area of building strength in your core. Actually, you may be hurting your lower back and neck.
Switch to leg raises! Just make sure that your lower back is firmly planted on the floor. You can start with the knees bent and then, over time, work your way up to straightening the legs out.

For your squats, you can decide to remove the barbell completely and just use your body weight. You'll want to go as deep as your possibly can while doing them. Squats are an awesome exercise! If you can't do it one way, try it another!

 

[Dontrike]

Leg raises are certainly an option, I forgot about something like that.

 

[Hockey_NY]

I do leg raises with weights on my ankles, but when you're new to them, would take it slow. It puts a lot of pressure on your lower abs and breathing right is key.

Definitely agreed with toad though.

In regards to crunches, they are fine and helpful, but no need to even put your hands behind your head as I noted earlier. That is why people hurt their upper back/neck. Your neck, head, upper back should be in a straight line. But unfortunately, a lot of people literally grip behind their head and force it up curling up that whole area. Not good.

 

[Dontrike]

I have noticed that I have been doing them wrong the whole time lately and with the weighted crunches I am doing them correctly as I am holding the weight rather than my head.

 

[arkham]

How many reps do you guys do for abs? I have changed it some time ago and I did wonders for me. I do abs 3 times per week. 3 sets per exercise 8 reps.

Monday front
3x8 hanging weighted leg rises
3x8 decline bench sit up. 10kg plate behind head
3x8 laying leg rises and 3x20 crunches immediately
3x8 barbell rollouts

Wednesday obliques

3x15 side crunches and 3x10 weighed something ( i dont know how to call it. You stand straight with a plate in one hand, bending sideways and getting back to starting position)
3x8 laying on your side and lifting legs up and until failure sited side twists (torso in one direction legs in the other)
3x8 on the obliques machine

Friday front and sides

I just mix up the exercises but trying to make it even.

 

[camaro]

30 hanging leg raises, 3 sets is what you should work up to.8 reps is nothing.

 

[Toadstool]

Are you overloaded with information yet? I could keep talking about why i hate crunches, but I don't want to start a debate about it here.

Suffice to say, you only need one good movement for a muscle group. I like the leg raises because it doesn't seek to isolate the abdominals, unlike the crunches. It's a movement that works the whole of the waist, not just the "lower" abs.
You can start small with these. Lie on your back, make sure your lower back is firmly pressed against the floor, keep your knees at a 90 degree angle and bring your knees to your chest. If you can do 30 of those with your back perfectly flat against the floor, then straighten the legs out a bit to a 45 degree angle and progress like that. Remember, two seconds up, 1 second pause, 2 seconds down (don't touch the floor) 1 second pause, rinse, repeat.

Another alternative is to use an ab roller. Don't have one of those little wheels? No problem! Use the barbell, it functions exactly the same. Just be careful of your posture! Form is everything.

 

[vulcan]

Since I started to do front squats properly, I find they work my abs (and lower back) perfectly. Also it would be a great way of using the limited weight - to the best effect inside your house. With perfect form, it is hard to do much weight with the front squat (IMO) and yet it makes your whole core work really hard - I have found my posture improve out of sight & back pain disappear.

I agree that crunches are not that great an exercise.

 

[Dontrike]

Another workout done, today was easier for a few exercises and I got done with them faster.

• Bent Over Barbell Row
  
  • 67 lb x 18 reps
  • 67 lb x 13 reps
  • 67 lb x 8 reps
• Weighted Crunch
  
  • 10 lb x 14 reps
• Push-Up
  
  • 14 reps
• Barbell Curl
  
  • 67 lb x 18 reps
  • 67 lb x 13 reps
  • 67 lb x 8 reps
• Barbell Squat
  
  • 67 lb x 18 reps
  • 67 lb x 13 reps
  • 67 lb x 8 reps

 

[Hockey_NY]

Are you overloaded with information yet? I could keep talking about why i hate crunches, but I don't want to start a debate about it here.

Suffice to say, you only need one good movement for a muscle group. I like the leg raises because it doesn't seek to isolate the abdominals, unlike the crunches. It's a movement that works the whole of the waist, not just the "lower" abs.
You can start small with these. Lie on your back, make sure your lower back is firmly pressed against the floor, keep your knees at a 90 degree angle and bring your knees to your chest. If you can do 30 of those with your back perfectly flat against the floor, then straighten the legs out a bit to a 45 degree angle and progress like that. Remember, two seconds up, 1 second pause, 2 seconds down (don't touch the floor) 1 second pause, rinse, repeat.

Another alternative is to use an ab roller. Don't have one of those little wheels? No problem! Use the barbell, it functions exactly the same. Just be careful of your posture! Form is everything.

No one just said "lower abs." I said it puts a lot of pressure down in that region, to that point where you can give yourself a hernia quite easily if you are doing them with weight combined with bad breathing technique (which can hold true to a lot of exercises, but leg raises in particular can be dangerous because you are stretching that area out while putting pressure on it).

And talking crunches, I am not talking the run of the mill where you feet stay on the ground. I am talking types where you incorporate your legs into it, which definitely aids to working a few core areas at once -bicycle crunches, cross crunches, etc. Swiss balls are great as well.

I definitely agree that people tend to overkill it with number of exercises for a region and that one needs to only focus on one of two that can hit a few areas.

 

[Toadstool]

No one just said "lower abs." I said it puts a lot of pressure down in that region, to that point where you can give yourself a hernia quite easily if you are doing them with weight combined with bad breathing technique (which can hold true to a lot of exercises, but leg raises in particular can be dangerous because you are stretching that area out while putting pressure on it).

I've never heard of this.
But then again, I don't hear of too many people using weights for their leg raises.

cross crunches and bicycle crunches aren't great either. They forward flex and twist the spine in ways that aren't healthy for it. Not only that, but it's not a great way to build strength. You may lightly tone your muscles but some day you'll start to have weaknesses.
Nope, I'd rather prefer doing normal, regular old leg raises and increasing the weight by changing the leverage. are bent knees too easy? Straighten them! are those easy? Do them while you hang from a horizontal bar!
When THOSE get easy, you can switch to a truly evil core movement called the Dragonfly. Or those hanging planks. What are they called? You know when you're horizontal to the ground hanging by a bar? They look easy but it's a practice in full body tension.
ditch the wussy crunches. They won't serve you.

let's try to keep this thread on topic. Any further discussion about crunches should got to PM or in its own thread

 

[Hockey_NY]

Your thoughts are all personal opinion above and taken with a grain of salt

Type in "Leg raises hernia" in google for your education. No weights necessary to cause problems.

 

[camaro]

Hernia my ass....

 

[schlittle]

I know it's often ridiculed but the bullworker is an excellent device for training your abs while standing up. It's also excellent at training all other bodyparts too.

 

[mrimalive1]

Jason Blaha's Ice Cream Fitness 5x5 Novice Program | Muscle & Strength
This is what I have been using for the past 2 week and it's going good so far.

 

[Flanker6]

Squats and Deadlifts are the most effective exercises for a strong core. Leg raises, I think, are the next best thing.