Thirith on 10/9/2008 at 09:06
Looking for advice from any fitness experts out there: I've recently started doing 3x100 crunches in the morning of every second day. It's not the only part of my workout (I do different stuff for my legs, back and arms, and I work on both cardiovascular and muscles), but it's something I can easily fit in before going to work.
Does this make any sense? Would it be better if I did different exercises, or if I did the crunches differently (I'm doing them pretty fast - if they were slower, clearly I wouldn't do sets of 100), or if I did them at a different time? Is every second day too often (or, less likely, not often enough)?
Muzman on 10/9/2008 at 10:49
I am not the expert you seek. But I don't really know why people put themselves through it if they're not going to get punched in the guts on a regular basis.
Tonamel on 10/9/2008 at 10:55
The real question is: What result are you trying to get?
Thirith on 10/9/2008 at 11:10
Good question, but one I can't answer in great detail.
I'm not looking for a sixpack, because for that I'd have to lose weight (which I'm also working on, but I know that the crunches won't give me that).
I want to develop my musculature in general without leaving out any major muscle groups. (The rest of my workout routine includes push-ups, pull-ups, dumbbell work, biking; cardio one day, strength the other.) I want to be more fit in general than your average 40-weekly-hours-of-office-work, lots-of-time-in-front-of-the-telly-and-playing-computer-games person, i.e. than the person I'd be if I didn't work out.
What other results could I be aiming for with crunches?
ignatios on 10/9/2008 at 17:05
Improved core strength can really help your posture, especially if you have a stiff or bad back.
heretic on 10/9/2008 at 17:14
You may consider alternating some chin dips and leg raises. Look into the royal court as well.
I can do crunches as day long, but leg raises are still a kick in the ass, especially if you have someone available to gently push on your legs during the upswing.
Find some exercises that you like to do or won't quickly grow bored with and stick to a routine, then change your routine when it eventually gets stale.
The fact that you regularly excercise is more important than the specifcs of what you do, provided you get a good workout every time.
Thirith on 10/9/2008 at 17:26
Thanks for the helpful suggestions.
Ignatios, you're definitely right about the posture thing, which in turn also makes me more physically confident, and the more confident I feel in my body, the more my posture improves. :)
demagogue on 10/9/2008 at 17:36
When I was running cross-country, that's exactly what we did, 3x100 crunches ... although we did it every weekday. But I think your plan is good.
In the running context, crunches are good for endurance; they keep your torso from getting tired and cramping. It probably has a similar effect for just day-to-day stuff.
Thirith on 10/9/2008 at 17:47
The problem I have with running is that it's dreadfully boring to me. I prefer doing 45 minutes on a bike for cardio and 12 minutes to warm up before my muscle workout, and I do those in front of the computer. US series are perfect in length for a workout session. (Currently working out to The Sopranos and Dexter.)
heywood on 10/9/2008 at 22:35
I would try to add some more variety. Standard crunches concentrate on the middle and upper abs and the range of motion is limited. Here are the things I like to do:
- Leg raises with ankle weights: lay on your back on a bench with your legs hanging off horizontally, raise legs to vertical. This concentrates more on your lower abs and lower back.
- Sit-ups with resistance: a weight behind my head, or sit-ups on an incline without the weight. I use enough resistance so I can only do sets of 20 reps. This builds ab strength, particularly in the upper abs.
- Leg raises at a dip station, with ankle weights. This is also a lower ab workout, but it is easier on your lower back than the leg raises.
- Standard crunches, holding each crunch for a few seconds before releasing. This makes the crunch partially isometric which helps build strength.
- Side crunches to work obliques.
- Side leg raises with ankle weights - lay on your side and raise the top leg. This works the obliques through a greater range of motion.
- Sit-ups with alternating twist: touch outside of right elbow to outside of left knee and vice-versa. The twist increases the range of motion and works the obliques a bit too.
- Standing bends with bar. I put a standard 20 kg Olympic bar on my shoulders, place my feet shoulder width apart, then bend to the side as far as I can stretch before straightening up. This works the upper obliques, and you can bend forward and work the lower back too.
My workout schedule is variable (it's just not the highest priority), but I try to do two different ab workouts per week, with one workout concentrating on developing strength in the main ab muscles and the other workout concentrating on obliques and whatever needs work. Each workout consists of 2 or 3 of the above exercises, and I periodically rotate the exercises in and out of my workouts for variety. I don't have an inclined bench for the sit-ups at home, nor a dip station. But I do have a basic bench and bar, so I can do almost all of the above at home when I want.
