Which is more effective, 500 sit ups or 500 crunches?
Which is more effective, 500 sit ups or 500 crunches?
Get or make an incline board for sit ups. Then do crunches in sets
of increasing elevation. It'll give your gut a workout you'll never get from
regular situps or crunches.
Neither.Originally Posted by Music_Doctor
500 of either is a waste of time. If you can do 500, you need to challenge yourself more. Try weighted crunches, slow crunches, incline crunches.
The pros say no more situps, as it can damage your lower back.
I use the George Forman approach - legs at right angles with heels resting on a chair seat.
After an extensive physiological study, the three most effective ab exercises were found to be the following:Originally Posted by Music_Doctor
Hanging leg ups
cruches lying on a medicine ball
Hence, given the choices you give, crunches is the way to go.
BTW, I am 64 and have a six pack and a 30 inch waist.
I shovel snow in the winter, so me back is already in poop shape. Ive been doing situps, but i dont think im doing them right. How exactly do you do a Lying bicycle? Should my hands be somewhere, behind my head?
Basically you lie on your back, put your hands either behind your head or alongside your head (don't pull on your neck with your hands - it can strain your neck), you raise your legs, and alternately bring on knee back as far as you can with lower legs parallel to the floor, and bring the opposite elbow towards the knee - ideally touching. You continue to alternate legs and arms. Your upper back, neck and head are off the ground. I have a delicate lower back, and have never bothered it doing any of the three exercises I allude to. Regular situps, however, can in fact strain the low back.Originally Posted by kingkelly
500 is way too much. try 3 sets of 25 or 30, and if that gets easy, start adding in the bicycle crunches and hanging leg raises. stay away from sit ups if you have a bad back, crunches get the same work accomplished
This is a concept many do not understand. The abs are no different than any other muscle group. Do you do 500 reps of curls - I don't think so! Muscles also need time to respond to stimulation - that means that you don't do abs every day. I work mine twice a week - sometimes once with great results.Originally Posted by pearcem
Originally Posted by DnvrFox
Good advice! this is what i been telling JarHead.
and hanging leg-ups??
I hate to step foot in a gym, so i try do a lil workout every night, and im going to stop doing these messed up situps...
Thanks for the advice guys, btw, what is a legup?
Got time to waste, huh?Originally Posted by pacesetter
Originally Posted by Rowan
Yes at the moment,and when i have time to waste it's sure as hell not doin 500 situps. i think you can figure out what i do to waste time.
A legup or kneeup is accomplished by hanging from something and either bringing your knees up as high as possible for repetitiions or bringing the legs up as high as possible. I have two devices that hang from my Smith Machine, and my upper arms fit in them supporting my body. It is a great lower ab workout - the area probably most neglected.Originally Posted by Music_Doctor
Some 15 years ago we upgraded to a particular cable weight machine because it had a cable right behind the head area when your in the sitting position. I use that to do sitting-crunches with 80 pounds. You not only build muscle mass with weight, but you gain almost as much endurance as the high rep/low-weight regime. It does bulk-up the mid-section, but I've never been into the body-beautiful thing.
My objective to build core-strength to protect my spine/back when lifting awkward things like an 80 lb canoe in high winds or carrying two portage-packs some times weighing over a hundred pounds total. Though we haven't taken a wilderness canoe trip in some years now, I maintain the program to keep me well when I do silly things like go over the handlebars.
wooo those Lying bicycles really make you feel it! and my back dont hurt either! Do they target your upper abs and pectoral region?
They work the complete ab area, but favor the lower abs. After completing those, do a couple sets of scrunches just bringing your upper back off the floor, don't bend your neck. It is like trying to bring your face towards the ceiling. Do not pull on your neck - gently rest your hands either alongside your face or on the back of your head without exerting any force with your arms. That will favor the upper abs, and give you a complete ab workout. The ideal would be to do all three exercises when you work abs, but sometimes the leg or knee ups is not practical without proper equipment.Originally Posted by kingkelly
Good info. Glad I read this thread.
Just Peddlin' Around
Originally Posted by webist
Did you ride the 4 cccc's ? if so wich ride did you do?
The problem is when trying to workout me abs, is that it always feels like my food is creeping up on me. Maybe its because do it before i go to sleep, but a lot of the time i just cant do it because ill feel pukey
Interesting - I have been doing ab work for years, and just recently have I experienced the same phenomenon when doing my ab work.Originally Posted by kingkelly
It's best to exercise in the AM if you can, according to the research types. Exercising too late in the day interferes with sound sleep. Exercising too soon after a meal will upset the stomach. In Chris Carmichael's new nutrition book, he provides recommendations on meal size vs. time before exercise.
Before retirement, I got up @ 0430 to exercise and get to work before 0700. I exercised before I ate breakfast, but I did gulpdown some fast burning carbos like jam. Now, I still get up the same hour, but I have time too eat and digest a little. That raises the energy level somewhat.
Too maximize rest which is a critical element in any training program, it's best to rise at the same hour every day, seven days a week. If you stay up late the previous night, you'll still have the max energy during the day if you get up at the same time. The extra fatigue will best be handled by going to bed earlier the following night.