How many stoumach crunches?

[dave1980]

Hi,

Im using a ball to do stomach crunches at the gym.
For all my weights exercises I am doing 8 reps to bulk up - hopefully, but the stomach crunches are obviously a little different. I want to build up a nice 6 pack so I guess I want to do enough to work my abs and burn off any fat - although I dont have much to lose!
Already got quite a toned stomach, but I was wondering how many reps and sets to do per night - 3 times a week?

thanks all

 

[DeX]

Doing stomach exercises alone are NOT going to get you that 6-pack... You can't "smush" the fat off you... You need to eat healthy and pick up your cardio to lose that fat that's covering you abdominals...

Plus if you already have a decent amount of abdominal muscle you need to do something other than plan crunches... Try V-Ups, Weighted crunches on swiss ball, balboa's, russian twists, etc...

 

[dave1980]

thanks, what are balboa's and russian twists?
I do some weighted situps already, Ill try some weighted crunches on a swiss ball when I next go down.

 

[Steve C]

Your stomach muscle should be treated like any other muscle so with that said would recommend 3 exercises - 3 sets of 12-15 reps with resistance being added when needed. 3 times a week is plenty enough, no need to do any more. Also if you do 3 exercises make sure you hit the obliques at the same time by doing side cruches. A great book to read on doing ab work and dispelling any myths about developing your abs would be "Absolutions" by Shawn Phillips.

 

[Mogwai]

Variety is definitely the key, play around with exercises, sets, reps, etc. As stated by Steve C, make sure you also get the obliques. Train your rectus abdominis not only with crunches, but also reverse crunches, leg raises, etc, to sollicit the inferior fibers more effectively.

Like any other muscle, if you hope to BUILD your abdominals, stick to limited reps with resistance, but obviously not ALL the time. Periodize your ab training as you would your training for any other muscle group.