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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 06-07-04, 05:04 AM   #1
John M
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Ab exercises?

I am looking to tighten my sides and belly. I am looking for a few simple exercises that I can do at home to tighten my stomic and sides. I was thinking of twists and cruches. Any suggestions? Do not want to have to goto the gym at this stage of the game. If I can do them at home I am more apt to continue with the program.

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John
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Old 06-07-04, 08:09 AM   #2
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Crunches are fine but many people make the mistake of doing huge sets of 100 or more reps. This turns the excercise into a cardio workout.

To increase strength and muscle tone keep the sets under 15 reps. Hold a weight plate or dumbell on your chest to provide greater resistance. As you get stronger add more weight, not more reps.
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Old 06-08-04, 04:29 AM   #3
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Thanks Chop
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Old 06-08-04, 08:07 AM   #4
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I wanted to wait until today to respond. I worked with the video "Yoga for Abs with Rodney Yee" last night. What a workout! My abs are still aching, which is good. It is a gentle yet tough workout. Plus doing it at then end of the day made for a nice way to relax into the evening.
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Old 06-08-04, 02:30 PM   #5
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Aside from the exercises people are listing, really, to have better abs reducing your body fat percentage is the best way to go!

Yah, I like decline oblique crunches, as well as Leg Raises for my abs.
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Old 06-08-04, 03:29 PM   #6
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Hi,
if you're handy, make an incline bench. Nothing better,IMNSHO (in my not so humble opinion)especially holding a little extra weight.
ANother good cycling exercise is the seated row. Get a few 8-10' lengths of heavy surgical latex tubing. Loop it around some plumbing, and row.
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Old 06-08-04, 04:57 PM   #7
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The best way to get good abs is just to lower your body fat and do plain old crunches/sit-ups, twists, and leg raises.
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Old 06-09-04, 03:29 PM   #8
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Thanks for the responses. I am doing my best to lower the % BF, down 6% since April 20th right now. My belly is still bugger than the waist so I figured I needed to tighten up by adding some exercises. Forgot about leg raises. I will add these to the list.

Late, making a bench is a piece of cake as I have lots of power tools and have made furniture. Having a place to put one is another story. I have a roman chair in the attic as I have no where to put this either.
t&c: thanks I will look into that also.
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Old 06-11-04, 09:55 AM   #9
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For efficiency's sake, do these exercises very slowly. This doesn't allow your body to use momentum and will give you a much tougher workout, that'll build muscle faster too.

For a quick illustration, try doing pushups where you count to 5 on the way down, and 5 on the way up.
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Old 06-11-04, 10:06 AM   #10
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Xantos: Thanks
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Old 06-12-04, 02:02 PM   #11
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5 up / 5 down is too slow. Try going 4-6 down, 2-3 up.
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Old 07-14-04, 10:06 AM   #12
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Quote:
Originally Posted by DMulyava
Yah, I like decline oblique crunches, as well as Leg Raises for my abs.
i've been reading a lot about this lately... (not doing at all.. or not doing obliques with any added weight)

why not the leg raises? that is my problem area (the lower.. and yes.. i know i can't spot train!)

i've noticed my oblique muscles are becoming more prominent... so i've starte to not use any weight for the twists or side raises, etc.. but not do them at all???
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