Currently I call them "FLABS" but I'm losing it there. My question here is about crunches. I do the side crunches but i feel absolutely nothing. Are they bad for my back. Should I just do regular crunches. How many sets of how many should I start out with. Do help, thanks. What workouts are good for my abs? I want something that will be effective.
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My Abs
- Thread starter Obitron64
- Start date
try this
crunches suck, dont bother with them.
try this...
lay down on a bench (like a bench press) as if you were going to start lifting. crush the bench by clenching ur inner leg (abductor) muscles, now, drill ur lower back into the bench and at the same time inhale about 70% of maximum inhale into ur stomache, crunch all the way up, continue drilling ur lower back into the bench and clenching ur legs, then slowly come down and release all the tension in ur legs, lower back and stomache. relax for a second and go at it again. try three sets of 5 every other day.
good luck!
crunches suck, dont bother with them.
try this...
lay down on a bench (like a bench press) as if you were going to start lifting. crush the bench by clenching ur inner leg (abductor) muscles, now, drill ur lower back into the bench and at the same time inhale about 70% of maximum inhale into ur stomache, crunch all the way up, continue drilling ur lower back into the bench and clenching ur legs, then slowly come down and release all the tension in ur legs, lower back and stomache. relax for a second and go at it again. try three sets of 5 every other day.
good luck!
Also, remember that the most effective way to get to see your abs is through a good clean diet combined w/ some cardio. You can do all the ab exercises you want, but that will not burn the fat from your mid section.
what are vacuums, could you tell in detail?rip said:Don't forget vacuums... The transverse abdominis is the most important core muscle.
There are many ways to perform them, I will go over a couple:
The main point is to suck your belly button in as far as you can (envision drawing your tummy all of the way to your spine). Also, it helps to tighten up your anus.
You can do these standing straight up, sitting, lying on your back, or on your hands and knees.
I also do this manuever while I am stretching or driving.
Basically, blow all of the air out of your lungs and draw the umbilicus (belly button) straighht back as far as you can. Hold this in for as long as you can (15-45 seconds normally). Let the muscles loose and breathe. Repeat this 10 times.
The main point is to suck your belly button in as far as you can (envision drawing your tummy all of the way to your spine). Also, it helps to tighten up your anus.
You can do these standing straight up, sitting, lying on your back, or on your hands and knees.
I also do this manuever while I am stretching or driving.
Basically, blow all of the air out of your lungs and draw the umbilicus (belly button) straighht back as far as you can. Hold this in for as long as you can (15-45 seconds normally). Let the muscles loose and breathe. Repeat this 10 times.
Vacuums work the transverse abdominis... This muscle is wrapped around your torso... It does not get hit very much with standard ab exercises... Work it out, and your abs will stay tucked in more properly... Not to mention, your posture will be better and your core will be stronger.
Vacuums will not overwork your rectus abdominis, because it does not hit them much (if at all).
Vacuums will not overwork your rectus abdominis, because it does not hit them much (if at all).
my friend's uncle supposedly does 10,000 crunches (variations as well) every other day or something, and he has the "super hero abs that stick out like rocks." trust me, you cannot overtrain your abs.