my tummy routine ,thoughts please?

abceire

ok so i did shoulders and tummy yesterday in the gym, i do a 4 day split, i m trying to put back on the weight i lost before i went away,for my tummy i just want to keep it toned,dont want the muscles really to get bigger, i just want to know what you all think of my tummy exercises and reps combo yesterday that i did
so here it is
33sit ups
33seconds static hold, (on my elbows and toes,face down)
i did 33 side standing crunches holding one 16kg dumbell
then 33 side crunches on other side
then 33 laying on floor legs ups
i repeat the above 3 times and took very little of a rest inbetween
this was done after i done my shoulders
i usually try to do 400reps for tummy 3 times a week,one day doing legs up and crunch,and then the next doin side crunches and crunches,but thought i d try the do my tummy only once a week approach

EileenG

You are wasting your time. Endless reps won't get rid of tummy fat. Try cleaning up your diet, cutting out all the white carbs, and then doing more compound lifts like squat and deadlifts. They hit your core as well as legs etc, and they will do so in a way that will increase testosterone and growth hormone.

You can't spot reduce. Endless sit-ups work a very small muscle group in a way that's tiring, but not effective. Legs and back and chest are big muscle groups that will burn calories.

ragg

I don't know if your male or female but ab routines are so bad for the back.. Planks, apparently are ok.

Squats, deads, bench press, cleans, turkish getups or any thing you do standing up - give a the abs as good as, if not better workout, without the risk of being of cripple in later life..

Just my 2 cents

EileenG

EileenG wrote: »

You are wasting your time. Endless reps won't get rid of tummy fat. Try cleaning up your diet, cutting out all the white carbs, and then doing more compound lifts like squat and deadlifts. They hit your core as well as legs etc, and they will do so in a way that will increase testosterone and growth hormone.

You can't spot reduce. Endless sit-ups work a very small muscle group in a way that's tiring, but not effective. Legs and back and chest are big muscle groups that will burn calories.

He said he's trying to put back on weight.

ragg

What she said is still right - Squats and deads are higer value & safer then dedicated ab workouts

brutusthebarber

OP listen to Eileen and you should be grand.

IMO I don't see what is wrong in maybe doing one set of your routine every second session. Incorporating some form of sit-up in a routine is alright, everything has its place.

Ragg also mentioned some exercises that hit your core too. I find that planks, side planks, supermans and any variation of the plank that you can think of. These are also good exercises that you could do.

@Ragg how will an ab routine cripple someone ??

abceire

i do squats once a week and dead lifts once a week, i do planks and side planks sometimes too, i just didnt know the right names for them,my statics are planks,i dont really like supermans ,but i do back extensions
i m not really worried about getting my body fat % lower, more worried about putting on muscle,
didnt think all them reps would burn off tummy fat, just thought it would define the muscles underneath the fat haha
but thats good feed back ,i dont really like doin abs and i like my squats and deadlifts

ragg

Best debate on it is available on StrengthCoach.com Podcast Episode 41

Or else just read anything that mike boyle has written in the last few years..

On a serious note, your lumbar is very susceptible to injury - especially to repetitive stress. How often have you heard\seen people using things like ab rollers and walking funny after them \ complaining about back pain.

Working you core naturally is way safer imo..

BossArky

Hanging Leg Raises and Ab Pull Downs are good as you can use a lot more resistance vs bodyweight crunches.

To do a hanging leg raise you need to hang off an overhead bar. Start off trying to bring your thighs to parallel for a sessions. Next try knees to nipples. Finally try feet to hands. These may be hard at first but you'll quickly get used to them.

EileenG

Just remembered, one of my favourite core exercises is the wood chopper. Works your entire core in a very functional way. Bring the weight down to your ankle and it's a full body exercise.
www.youtube.com/watch?v=UAJo6JO2NhE&feature=related
I usually do it with a dumbbell, but you get the idea.

sfag

abceire wrote: »

ok so i did shoulders and tummy yesterday in the gym, i do a 4 day split, i m trying to put back on the weight i lost before i went away,for my tummy i just want to keep it toned,dont want the muscles really to get bigger, i just want to know what you all think of my tummy exercises and reps combo yesterday that i did
so here it is
33sit ups
33seconds static hold, (on my elbows and toes,face down)
i did 33 side standing crunches holding one 16kg dumbell
then 33 side crunches on other side
then 33 laying on floor legs ups
i repeat the above 3 times and took very little of a rest inbetween
this was done after i done my shoulders
i usually try to do 400reps for tummy 3 times a week,one day doing legs up and crunch,and then the next doin side crunches and crunches,but thought i d try the do my tummy only once a week approach

all good. once a week fine if you do other heavy weights and the stomach gets hot every time you lift something and even when you press on an incline. train for doms.
ingore all others warnings about injury and judge for yourself.