crunches on an exercise ball...
#2
Senior Member
Join Date: Jul 2006
Location: Columbus, OH
Posts: 11,375
Bikes: '08 Surly Cross-Check, 2011 Redline Conquest Pro, 2012 Spesh FSR Comp EVO, 2015 Trek Domane 6.2 disc
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 5 Post(s)
Likes: 0
Liked 7 Times
in
6 Posts
They are teh sux0r. I throw 3 sets per week in on my trip home from work by stopping at the apartment gym before heading home.
Do you use a smaller ball and get a big extension to your back, or use a larger one and concentrate on balance & your obliques?
Do you use a smaller ball and get a big extension to your back, or use a larger one and concentrate on balance & your obliques?
__________________
"I feel like my world was classier before I found cyclocross."
- Mandi M.
"I feel like my world was classier before I found cyclocross."
- Mandi M.
#3
foolishly delirious
Thread Starter
Join Date: Jul 2009
Location: Panhandle of NE
Posts: 797
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
just started today...
big ball 77cm... get a good extension back and whew... hurt way more than bicycle crunches on the floor!
big ball 77cm... get a good extension back and whew... hurt way more than bicycle crunches on the floor!
#4
Senior Member
Join Date: Oct 2009
Location: Midwest/Chicago Area
Posts: 128
Bikes: 2009 Salsa Fargo; 2009 Scott CX Team; 2007 Trek 7.5FX; 2010 Specialized Rockhopper 29 Expert; 1990 GT Timberline; Custom Raleigh CrMo roadbike from forever ago
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
After about 2 weeks for at least one session put a 25 lb disk weight on your chest. Always use the largest ball you can handle. Remember to breathe, don't hold a breath ever. The crunch motion is that, a crunch not a sit up. Don't allow momentum to assist. Use a mirror to make sure you are doing it right. It will make a huge difference and you will get results faster when they are done correctly.
#6
Senior Member
Join Date: Oct 2009
Location: Midwest/Chicago Area
Posts: 128
Bikes: 2009 Salsa Fargo; 2009 Scott CX Team; 2007 Trek 7.5FX; 2010 Specialized Rockhopper 29 Expert; 1990 GT Timberline; Custom Raleigh CrMo roadbike from forever ago
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
A Bosu works but the exercise ball helps develop the core and balance if you keep your feet together while reclined and thru the motion. I think the Bosu requires more discipline. But thats me.
I love using a Bosu for lots of different exercises but a ball is cheaper if you are doing this at home.
I love using a Bosu for lots of different exercises but a ball is cheaper if you are doing this at home.
#7
foolishly delirious
Thread Starter
Join Date: Jul 2009
Location: Panhandle of NE
Posts: 797
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
WTH is a Bosu?
hey you are talking to someone who has no core strength ... I'll keep working the ball for now...
hopefully I get moved back to Denver and can get into some yoga with the wife...
Bosu and a caterpillar roll please!
hey you are talking to someone who has no core strength ... I'll keep working the ball for now...
hopefully I get moved back to Denver and can get into some yoga with the wife...
Bosu and a caterpillar roll please!
#8
Senior Member
Join Date: Jun 2008
Location: In Oregon looking for more hills to ride
Posts: 834
Bikes: 2016 Niner RLT Steel, 2015 GT Grade Carbon 105, 2014 NS Bikes Eccentric, 2013 Norco Sight Killer B-1
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 14 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
A BOSU is basically the top part of a ball with a base attached. This allows you to stand on top of it and do balance exercises among other things. I did a lot of ball and BOSU core training this year with great result. Keep with it and it will pay off for you.
Here is a picture of a BOSU
Here is a picture of a BOSU
#9
foolishly delirious
Thread Starter
Join Date: Jul 2009
Location: Panhandle of NE
Posts: 797
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
oh my therapist had some of those...
after my knee surgery last summer... I did some stabilization stuff on the little ones...
they kinda suck
after my knee surgery last summer... I did some stabilization stuff on the little ones...
they kinda suck
#10
Senior Member
Join Date: Oct 2002
Location: Southern Maine
Posts: 8,941
Mentioned: 130 Post(s)
Tagged: 0 Thread(s)
Quoted: 12192 Post(s)
Liked 1,496 Times
in
1,108 Posts
#11
foolishly delirious
Thread Starter
Join Date: Jul 2009
Location: Panhandle of NE
Posts: 797
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
oh I plan on staying on the ball... it is pretty vicious I did them 2 days ago and they are still sore... going to hit em again today...
#12
Junior Member
Join Date: Jul 2009
Location: NYC
Posts: 24
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
just make sure whatever ab exercise you do, you are curling your spine. only this action will truly activate your abs. for example, a hanging leg raise works your hip flexors, not your abs. the feeling is mistaken for ab work because the hip flexors run from the top of your thighs, under your abs and connect up onto the spinal column. thus you feel like you worked your lower abs when you really didnt. the solution, reverse crunches: lay on your back with feet up, set up like youre about to do a regular crunch, but you roll your legs toward your abs, making sure not to bend at the hips or knees, but to curl your legs toward your abs.
the only ab exercises i do:
decline bench sit ups (with twist for oblique work as well - make sure you start twisting from the bottom of the movement, not at the top)
ball crunches
reverse crunches
bridges and planks for core stabilization work
and i dont do them all in the same day. works my abs fine...but i also do heavy squats and deadlifts, which apparently work your abs a great deal.
booyakasha
the only ab exercises i do:
decline bench sit ups (with twist for oblique work as well - make sure you start twisting from the bottom of the movement, not at the top)
ball crunches
reverse crunches
bridges and planks for core stabilization work
and i dont do them all in the same day. works my abs fine...but i also do heavy squats and deadlifts, which apparently work your abs a great deal.
booyakasha
#13
Senior Member
Join Date: Aug 2005
Location: Long Island
Posts: 529
Bikes: Leader 780-R; Rockhopper FSR;Trek 660; Kona Blast Hardtail
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Funny, I like exercice ball crunches better. The hard floor/mat plays havoc with my old bones and back and neck. The ball is kinder in that respect.
#14
Not safe for work
I worry about falling off the exercise ball so I avoid it at the gym. I picture lying on it and the ball shooting out from under me. Then I imagine me on the floor and the ball hitting that little old lady who sits on the rowing machine.
How possible is my scenario? I'd like to use one for core strengthening but could do without the imagined embarrasment.
How possible is my scenario? I'd like to use one for core strengthening but could do without the imagined embarrasment.
#15
Senior Member
Join Date: Nov 2008
Location: Cobourg Ontario Canada
Posts: 2,206
Bikes: ParleeZ5/Parlee Chebacco/Trek Farley/Cannondale Slice/Burley Tandem
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 19 Post(s)
Likes: 0
Liked 10 Times
in
4 Posts
Try doing squats on a busa or sit ups, feet on exersise ball hands on base of busa ball. Both off these will make you sweat buckets, I too prefer crunches on the ball.
#17
Senior Member
Join Date: Oct 2002
Location: Southern Maine
Posts: 8,941
Mentioned: 130 Post(s)
Tagged: 0 Thread(s)
Quoted: 12192 Post(s)
Liked 1,496 Times
in
1,108 Posts
#18
Senior Member
Join Date: Oct 2002
Location: Southern Maine
Posts: 8,941
Mentioned: 130 Post(s)
Tagged: 0 Thread(s)
Quoted: 12192 Post(s)
Liked 1,496 Times
in
1,108 Posts
I worry about falling off the exercise ball so I avoid it at the gym. I picture lying on it and the ball shooting out from under me. Then I imagine me on the floor and the ball hitting that little old lady who sits on the rowing machine.
How possible is my scenario? I'd like to use one for core strengthening but could do without the imagined embarrasment.
How possible is my scenario? I'd like to use one for core strengthening but could do without the imagined embarrasment.
https://www.amazon.com/New-Rules-Lift.../dp/1583332944
#19
Not safe for work
I fell off the ball once, it's not a big deal.
https://www.amazon.com/New-Rules-Lift.../dp/1583332944
https://www.amazon.com/New-Rules-Lift.../dp/1583332944
#20
Senior Member
Join Date: Jul 2008
Location: 25 miles northwest of Boston
Posts: 29,549
Bikes: Bottecchia Sprint, GT Timberline 29r, Marin Muirwoods 29er, Trek FX Alpha 7.0
Mentioned: 112 Post(s)
Tagged: 0 Thread(s)
Quoted: 5224 Post(s)
Liked 3,581 Times
in
2,342 Posts
don't you guys think clydes have bigger obstacles to conquer before worrying about crunches on an exercise ball? basically ANY ab exercise will be a step up from your current situation, don't you think? I mean this in the best way possible - go walking and you'll exercise your abs and back and legs, etc. maybe I'm out of line here? I mean crunches on an exercise ball is kinds what you do when you're down to a pretty low body fat percentage right?
#21
foolishly delirious
Thread Starter
Join Date: Jul 2009
Location: Panhandle of NE
Posts: 797
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
don't you guys think clydes have bigger obstacles to conquer before worrying about crunches on an exercise ball? basically ANY ab exercise will be a step up from your current situation, don't you think? I mean this in the best way possible - go walking and you'll exercise your abs and back and legs, etc. maybe I'm out of line here? I mean crunches on an exercise ball is kinds what you do when you're down to a pretty low body fat percentage right?
I started doing ball crunches because they were voted #2 most effective ab exercises by a major college...
my current situation... before my Dr. shut me down due to a shoulder injury I was at 20 miles per day and up to 30 miles on some rides... plus running 4-5 miles... and riding my mt. bike for fun... plus using my bikes as my only means of transportation (so I was riding 30-40 miles per day)
just because I posted this in the clyde/athena section are you assuming that I am as wide as I am tall? FYI I stand 6'6" and 260# I am by no means a "big fat guy" just so happens even if I were at single digit body fat I will still be a clyde
according to the jist of your post I shouldn't do any type of exercise because I have too high of body fat %... no weight training no crunches no nothing because I am not skinny enough to see the results?
I was under the informed opinion from this cycling thread that core strength is a key component to fitting/correct riding posture I was trying to aid mine by strengthening mine... what I don't have a low enough body fat percentage to ride, as per your post I should walk since I am probably too fat to be on a bike
please tell me what kind of exercises i should be doing since you seem to know exactly what kind of shape i am in...
rumrunn6, you should be banned for making offensive statements... because your post offended me
#22
Senior Member
Join Date: Jul 2008
Location: 25 miles northwest of Boston
Posts: 29,549
Bikes: Bottecchia Sprint, GT Timberline 29r, Marin Muirwoods 29er, Trek FX Alpha 7.0
Mentioned: 112 Post(s)
Tagged: 0 Thread(s)
Quoted: 5224 Post(s)
Liked 3,581 Times
in
2,342 Posts
if everyone who offended another member was banned there'd be no one here. I tried to explain my point of view in that some exercises are extreme and should be for extreme athletes and other more mild excercise would be more appropriate for beginners. so you're not a beginner - OK that's easy enough to explain.
those words you wrote were not my words. I didn't say those insulting things. I'm over 200 myself and am quite fit but you won't find me doing crunches on a ball. it's completely unnecessary since I have a ton of weight to lose.
I'm sorry to have offended you. I didn't mean to.
those words you wrote were not my words. I didn't say those insulting things. I'm over 200 myself and am quite fit but you won't find me doing crunches on a ball. it's completely unnecessary since I have a ton of weight to lose.
I'm sorry to have offended you. I didn't mean to.
#23
Senior Member
Join Date: May 2008
Location: Southwest Michigan
Posts: 1,554
Bikes: Fuji Monterey, Schwinn Traveler, Fuji Special Road Racer, Gitane Interclub, Sun EZ-1, Schwinn Frontier, Puch Cavalier, Vista Cavalier, Armstrong, Raleigh Sports, Schwinn Stingray
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 2 Times
in
2 Posts
Are crunches on a ball easier than say crunches on the floor? I currently can't even do one sit-up and I haven't bothered with crunches, but I feel like I should be doing something. Currently I can't even sit up in bed to get up in the morning. I reach a point and there is just too much lower-back pain to do it. I need to roll over on my side, fold over, and stick my legs out to get the momentum to get right-side up on the edge of the bed. Yep, it's that sad. Back pain sucks.
#24
Senior Member
Join Date: Jul 2008
Location: 25 miles northwest of Boston
Posts: 29,549
Bikes: Bottecchia Sprint, GT Timberline 29r, Marin Muirwoods 29er, Trek FX Alpha 7.0
Mentioned: 112 Post(s)
Tagged: 0 Thread(s)
Quoted: 5224 Post(s)
Liked 3,581 Times
in
2,342 Posts
It is more difficult because you have less to stabilize you. That's the point of doing anything with a ball - it is unstable and makes everything more difficult. At a certain point in training we all hope to reach a place where we want the most difficulty and then the most gain.
I too have lower back pain and as much as I train I still have trouble brushing my teeth in the morning, meaning anything involving a "hunch".
Good luck with your fitness plans. Don't give up, keep researching.
I suspect a less aggressive ab exercise on a flat floor would be more beneficial for you. I like one that I forget the name of. It involves a low leg raise combined with ones arms over your head. It's hard to explain. It's a gymnastics floor exercise. I would suggest you see a professional physical therapist and a physician for expert guidance for your personal condition. Doing something too aggressive could be counterproductive, no matter how eager you are to jump ahead.
I too have lower back pain and as much as I train I still have trouble brushing my teeth in the morning, meaning anything involving a "hunch".
Good luck with your fitness plans. Don't give up, keep researching.
I suspect a less aggressive ab exercise on a flat floor would be more beneficial for you. I like one that I forget the name of. It involves a low leg raise combined with ones arms over your head. It's hard to explain. It's a gymnastics floor exercise. I would suggest you see a professional physical therapist and a physician for expert guidance for your personal condition. Doing something too aggressive could be counterproductive, no matter how eager you are to jump ahead.
#25
Senior Member
Join Date: Jun 2008
Location: eastern Massachusetts
Posts: 994
Bikes: Rans V-Rex
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Are crunches on a ball easier than say crunches on the floor? I currently can't even do one sit-up and I haven't bothered with crunches, but I feel like I should be doing something. Currently I can't even sit up in bed to get up in the morning. I reach a point and there is just too much lower-back pain to do it. I need to roll over on my side, fold over, and stick my legs out to get the momentum to get right-side up on the edge of the bed. Yep, it's that sad. Back pain sucks.