sit ups...

Cats111

Hey,

this has probably been discussed before, apologies if it has, but I'm trying - unsuccessfully- to get a six pack going and was looking for some advice...
I've got the top 4 coming through ok but can't seem to get the lower ab muscles going at all...
Im doing conventional sit ups - ie hands on my ears and coming up a third of the way (6 X 25 reps) and this seems to get the top 4 muscles working but not the bottom 2.
Any help?

wasabi

Well plenty of other exercises you can do, see
http://www.exrx.net/Lists/ExList/WaistWt.html#anchor172895

Maybe some of the leg raises etc, but TBH it's probably not lack of your lower abs being developed it'll be the fat covering them so you can't see them. Losing fat is mainly down to diet, so have a read of the diet and nutrition sticky.

Laslo

wasabi wrote:

but TBH it's probably not lack of your lower abs being developed it'll be the fat covering them so you can't see them. Losing fat is mainly down to diet, so have a read of the diet and nutrition sticky.

What wasabi said. Situps and ab exercises generally only really build the size and shape of your abs. If you want to be able to see them, then it's good diet and lots of cardio.

t-ha

Do you have much fat on your lower abdomen?

Can you feel the ridges you want to see if you poke in with your fingers?

rubadub

If you can do 25 reps then you are not going to develop your abs much. Try weighted situps, 8-12 reps. Squats are probably better for abs and overall growth.

But as everybody is saying you need low BF for them to show. I know 9 stone men with visible abs, they dont do any weight training though.

siochain

body ball and leg raises will help target all areas of your abs but as the lads say if its hidden away it won't be seen.

honeymonster

rubadub wrote:

If you can do 25 reps then you are not going to develop your abs much. Try weighted situps, 8-12 reps. Squats are probably better for abs and overall growth.

But as everybody is saying you need low BF for them to show. I know 9 stone men with visible abs, they dont do any weight training though.

I would have to advise against doing weighted situps and doing under 10 reps. The guy who runs the gym where I go use to be a body builder, he was telling me he use to do this and caused him all sorts of problems. Go for at least 15 reps

Stephen

BossArky

honeymonster wrote:

I would have to advise against doing weighted situps and doing under 10 reps. The guy who runs the gym where I go use to be a body builder, he was telling me he use to do this and caused him all sorts of problems. Go for at least 15 reps

Any more info on this? I did 10 kg weighted situps tonight. 3 sets x 10 :eek:

Hanley

BossArky wrote:

Any more info on this? I did 10 kg weighted situps tonight. 3 sets x 10 :eek:

Everybody has some horror story of how some exercise hurt them.

It's just the way things are in this game. Does that mean you shouldn't do them? No. Does it mean you should be careful and watch for warning signs? Yes.

For core strength, beltless squats are untouchable. BUT these only really get hard when you start to work outside your comfort zone, which most people don't do.

Anothe favourite of mine are standing and kneeling crunches facing away from a high cable. These are massively difficult when done well.

I generally stay away from lying down ab exercises of any sort. For the "lower" abs hanging leg raises are my staple.

BossArky

Yeah I guess so Hanley. At least with the weight I feel the muscles working. Get bored out of my tree with bodyweight 25 reps x3 and lack of burn. Will give those cables a blast.

Linoge

honeymonster wrote:

I would have to advise against doing weighted situps and doing under 10 reps. The guy who runs the gym where I go use to be a body builder, he was telling me he use to do this and caused him all sorts of problems. Go for at least 15 reps

Stephen

If you don't neglect your back while training and are doing them on a physioball I can't think of any problem it would cause.

Maybe the guy was talking about actual situps as oppose to crunches which most people do? With situps you end up jerking your neck and swaying your arms from side to side while trying to raise yourself. Add 20kgs to that and you're in for more fun:eek:

Hanley

I've done steep incline sit ups witha weight held on my chest before and I certainly felt it in my back. not painfull like, but the potential was there.

I think there's many bettter and safer options than incline weighted sit ups. Can't speak for doing them off a ball since I haven't tried.

BrianD3

I really believe that sit ups and crunches are a waste of time. Like a lot of people when starting off I wasted my time doing silly stuff like bicycle crunches

As Hanley says, squats, deadlifts, military presses, pull ups done correctly and heavy will hit the abs hard. Additional, specific ab work isn't really necessary IMO.

But if I was going to specifically target the abs I'd do
a) the one handed suitcase deadlift
b) front lever and progressions
c) ab wheel work (NOT ab roller! Different thing entirely. Crap)

Hanley

BrianD3 wrote:

As Hanley says, squats, deadlifts, military presses, pull ups done correctly and heavy will hit the abs hard. Additional, specific ab work isn't really necessary IMO.

Hey now!! That's only part of what I said.. I think that like all muscles the abs need some full range of motion work.

Most of the things you suggested only work them isometrically. And to be honest that's pretty much all the work my abs have got for hte last 5-6 weeks since I've been squatting very heavy.

But in the off season i like to do stuff like hangining leg raises and standing cable crunches to build up a bit of extra strength in them since they're not getting as much stimulation from the squats.

Ab wheels are pure evil by the way. I really want to be able to do a full roll out from my feet sometime soon.

daveirl

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Linoge

daveirl wrote:

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You can do the same with a physioball btw if you are looking to save on equipment.



Core and arms to stablise, you'll love it!