- 335
What kind of crunches do you guys do? What's your usual routine? I'm still have trouble toning my lower abs to my satisfaction, specificaly.
crunches
- Thread starter quicksilver1122
- 24 comments
- 2,675 views
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and most importantly, diet, diet, diet. You will never see those killer abs that you have worked so hard for if there is a layer of fat covering them.
and most importantly, diet, diet, diet. You will never see those killer abs that you have worked so hard for if there is a layer of fat covering them.
- 124
Bicycle sit up try bout 50 of em feel the burn. and like boombexus said diet. i am doin what ur doin now only ive been doin them longer
- 782
- Douglasville, G
- BlackStig
I hate to be a cliche Marine but Marine Corps crunches work very well in toning and strengthening your abs.
Start off by lying on your back with your legs tuck up to your butt or raised waist high in the air.
Place your arms folded across your chest, not the back of your head, and raise up until you touch your thighs.
If you want to seriously feel the burn:
Lie down and have your legs bent with your feet on the floor and your heels touching your butt.
Have a friend or workout buddy sit on your feet and hold your legs still.
Cross your arms across your chest, not the back of your head.
Without rocking, or using your back, lift up untill your elbows touch your thighs.
MAKE SURE THAT YOUR ARMS DO NOT LIFT UP OFF OF YOUR BODY!
That defeats the purpose and you will only be cheating yourself.
Do this about a hundred times and you should feel the burn more than enough.
Also if you really want strong and/or tone abs, run at least once a week, don't hurt yourself, but push yourself past your breaking point. I don't expect you to run ten miles, but try to go at least 2 or 3. It's not hard and no one says you have to run fast, just pace yourself and keep a steady running and breathing rythm.
Semper Fidelis
Shadow Drifter
Start off by lying on your back with your legs tuck up to your butt or raised waist high in the air.
Place your arms folded across your chest, not the back of your head, and raise up until you touch your thighs.
If you want to seriously feel the burn:
Lie down and have your legs bent with your feet on the floor and your heels touching your butt.
Have a friend or workout buddy sit on your feet and hold your legs still.
Cross your arms across your chest, not the back of your head.
Without rocking, or using your back, lift up untill your elbows touch your thighs.
MAKE SURE THAT YOUR ARMS DO NOT LIFT UP OFF OF YOUR BODY!
That defeats the purpose and you will only be cheating yourself.
Do this about a hundred times and you should feel the burn more than enough.
Also if you really want strong and/or tone abs, run at least once a week, don't hurt yourself, but push yourself past your breaking point. I don't expect you to run ten miles, but try to go at least 2 or 3. It's not hard and no one says you have to run fast, just pace yourself and keep a steady running and breathing rythm.
Semper Fidelis
Shadow Drifter
- 1,136
- Garconis
- Garconis
To get larger and more defined abs in a shorter period of time, it is best to use weight. Crunches and sit ups are all good , but not very effective, because you are only lifting your body weight. You gain muscle by lifting more weight that your body is used to. Hence the reason most people can do atleast 50 cruches with no problem.
Try adding a plate to your chest when doing them, so you get no more than 20 at a time. RESISTANCE!
Also, try using a machine that uses weights.
Try adding a plate to your chest when doing them, so you get no more than 20 at a time. RESISTANCE!
Also, try using a machine that uses weights.
- 10,081
- WFG9
I take two 15 lb dumbells, hold them above my head and keep them extended that way while doing 25 short crunches. but i don't do nearly enough
- 7,965
I would like to express my opinions on crunches, because I was a pole vaulter, and in order to swing yourself over a bar, you must have some serious abdominal strength.
Our workout that we performed every day: (5 minutes plus, consisting of the following)
1. normal face-up crunches for 1 min. (face looking at one point, no rotation of the neck, plus no hands behind head.)
2. 10 pushups
3. rotational crunches for 1 min. (right elbow to left knee, when knee is directly above ground, called a legs up position. Switch directions to left elbow to right knee at 30 sec.)
4. 10 pushups
5. side crunches for 1 min. (lie on left side of body and curl up with left hand on side of head and right arm on hip. Switch directions at 30 sec.)
6. 10 pushups.
7. leg rollups for 1 min. (keep legs straight out from your body while lying flat on your back and lift your legs straight up and then lift your lower back till only your shoulders are on the ground.)
8. 10 pushups
9. hip rotations for 1 min. (these are very hard, and should not be taken at a fast rate, unless you want nothing out of them. Keep your legs in the up position from the last exercise and rotate them, while still straight, from the left side of your body to your right, and then back again.)
10. 10 pushups.
PLEASE NOTE!!!
These excersises should be done continual until done. Do not break in between for the best results.
When they seem to do less for you, add more excersises and add a space in between for 10 pushups. This will help build upper body strength as well.
Our workout that we performed every day: (5 minutes plus, consisting of the following)
1. normal face-up crunches for 1 min. (face looking at one point, no rotation of the neck, plus no hands behind head.)
2. 10 pushups
3. rotational crunches for 1 min. (right elbow to left knee, when knee is directly above ground, called a legs up position. Switch directions to left elbow to right knee at 30 sec.)
4. 10 pushups
5. side crunches for 1 min. (lie on left side of body and curl up with left hand on side of head and right arm on hip. Switch directions at 30 sec.)
6. 10 pushups.
7. leg rollups for 1 min. (keep legs straight out from your body while lying flat on your back and lift your legs straight up and then lift your lower back till only your shoulders are on the ground.)
8. 10 pushups
9. hip rotations for 1 min. (these are very hard, and should not be taken at a fast rate, unless you want nothing out of them. Keep your legs in the up position from the last exercise and rotate them, while still straight, from the left side of your body to your right, and then back again.)
10. 10 pushups.
PLEASE NOTE!!!
These excersises should be done continual until done. Do not break in between for the best results.
When they seem to do less for you, add more excersises and add a space in between for 10 pushups. This will help build upper body strength as well.
- 732
......
. if you poke it though, rock solid 
(well, not counting the layer masking it 
- 10,832
All the excercizes I do seem to work the upper abs harder. And right around my belt line there is a little bulge. I can't tell if it's a layer of fat or poorly toned abs. At any rate, I would really like to at the very least flatten it out by July. I just recently got an ab-wheel and hope it is more effective than crunches. I have lower back trouble so I need to be careful and the wheel seems to be better for me. I'd been doing the crunches for a long time and they don't seem to get any easier, unlike pushups. I also have a ball but it has a hole. I need to fix it. But I have no gym equipment so I can't really do the cable crunches. I'll have to substitute something else. What do you guys think would be the best substitute?
Until I get some weights my workout consists of 20 minutes of cardio (to get rid of the fat covering the abs I want to see) and the ab work I described above. I try to do this at least 4 times a week, but not less than three.
Maybe I should post a pic of how I look now, and post one in July, so I can be motivated by the potential ridicule of my fellow GTPers.
Until I get some weights my workout consists of 20 minutes of cardio (to get rid of the fat covering the abs I want to see) and the ab work I described above. I try to do this at least 4 times a week, but not less than three.
Maybe I should post a pic of how I look now, and post one in July, so I can be motivated by the potential ridicule of my fellow GTPers.
It'll be fat. Trust me - I'm close to 'lean' body fat - around 14%, after being over 30% - and around there, over your hips and your lower back is where it goes last.
It's difficult to pick with upper abs as your rib cage sits under them, and if you're fairly small in the chest it can give the impression they'e huge.
- 732
This workout is mainly fo lower abs, and it will help define your "penis lines" the girls are crazy about.
- 732
- 1,407
- Gold Coast, Australia
- Paintguzzlinpete
- RepairedCarrot8
hehe nice picture. I'll have to try this sometime because I really dont like being fat right now (dont get me wrong, i love having an inbuilt winter coat and being safe from famine and drought) but its unhealthy and i just hate it. Is that exercise your talking about lifting the legs off the ground?
- 732
Yes.
- 732
Originally posted by Omnis
Penis Lines?
uhh....you mean like this?
Yes.
