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crunches done with weight [?](10 posts)

crunches done with weight [?]Gall
Jan 27, 2002 2:13 PM

60's today in pa ... went for a 2 hr ride. I cheated and didnt do the LSD instead i did the HFD [hard fast distance]. It was great to really hammer! Oh well sometimes you just got to....

anyhow.. this week i am starting my MS weight workouts. When doing my ab work i'd like to add some weight. what is the best way to safely do this? would it being holding a weight plate behind my head etc?

thanks for your help...

No on your chest. (nm)IAM
Jan 27, 2002 3:10 PM
Jan 27, 2002 5:15 PM
Crunches are great to work the upper abs but they don't do much for the lowers. I focus most of my ab work on the lowers and the uppers get plenty of work along the way. Try a slow leg lift until yours legs are straight over your head. Lower down slowly and do it again. Abs will burn plenty. No need to use a weight.
forget weights for absDave Thomas
Jan 28, 2002 7:38 AM
I doubt you need weights for ab work. Most people do them wrong anyway and use their legs, necks, and other muscles than the abs. You see these idiots jerking violently up and down in the gym with a 25lb weight. Better to learn proper form. Use one of those stability balls (take a class on how to use one).
You want abz?Lone Gunman
Jan 28, 2002 7:53 AM
About 10 years ago I bought a book called Gut Busters by Joyce Vedral, gives you a great workout and maint. plan for abs work; the upper, lower, obliques. No gimmick equipment, a series of about 7 to 10 exercises with variations/substitutions to prevent negative enforcement type training, so you stick with the plan and results (visible) in about 6-8 weeks.
I say no weight too (for abs). some exercices...tempeteKerouak
Jan 28, 2002 9:07 AM
These previous comment sum it up well;

Get a swiss ball. There's so much stuff you can do with them. I thought it looked easy and wimpy at first. But I've done well with them. I do three different routine, but there's more I don't even know. Last week, I got the gym "dude" to try some of the exercices that made him smile... (push-up position with feet on the ball, bring knees under you to chest, keep bum up). I got some respect!

Also the other one described; flat on back, straight legs elevation and its variations is the only exercise I know that works well for those lower abs (pelvic).

I never used weight; just more frequency and reps.

Torso/back strenght is key to all high level sports and often overlooked.
i'm using weight plates on my chest...Js Haiku Shop
Jan 28, 2002 10:33 AM
three sets of 12, first set without weight, second set with a light plate, to failure, third set with a heavier plate, to failure. i've read this a few places, each of which mentioned that the proper way to train any muscle (group) is 6-8 reps for growth or 8-12 reps for form ("tone"), either done with enough resistance to work yourself to failure within that set, recovery between sets, first set for warmup only.

supplementing this with three sets (unweighted) of "superman" for lower back.

i'm no expert, just regurgitating what i've read. it works ok for me so far.
are you working your back and core?Fred Temarles
Jan 28, 2002 11:07 AM
If not you are asking for trouble. you will have a muscle imbalance--especially in the back. Better to work on something like a Swiss ball using your own body for resistance. Better overall core workout than any type of crunches. If you do the exercises correctly I'd challenge anyone to ever need to use a weight with them. The are killer.
re: crunches done with weight [?]brider
Jan 28, 2002 11:20 AM
First off, there's no such thing as "upper" and "lower" abs, they works as a unit. Any movement that curves the abdomen will work the entire rectus abdominus. However, if all you are doing is crunches, you are definitely short-changing yourself. Add side bends and (for the really advanced) leg circumductions. And when using plates on the chest, cross your arms over them, and use nothing larger than 10 lb plates (stack two or three if needed).
Leg Circumductions???biknben
Jan 28, 2002 1:02 PM
Can you elaborate(sp?)? I'm interested to hear how these are done.

Thanx in advance.