doing both sit up's and crunches

Here we go again.

I'm going to say:
Cable chop
Cat vomit
Plank
Leg raises
Dragon flags


And I'm going to say alternate elbow to knee but someone is going to disagree I suspect...

kd
 
In the sense of being lame, yes. :)

YouTube for the difference.

Start with planks and progress to dragon flags when you think you are wellard.

And Tattooed, I really think you have to start listening to the advice being given to you. Either that, or stop listening to your mates about working out. :)
 
Sit ups are going to work your Hip Flexors primarily unless you strive to add waist flexion during the movement. Your Rectus Abdominus (Abs) will only work isometrically during Hip Flexion.

To work your Abs directly you need a full contraction which can only occur during waist flexion. Crunches/Reverse crunches are the best for that.

Every day i see people on the Captains Chair doing leg raises, thinking that they're doing an Ab workout but only working their Hip Flexors instead. The same goes for a lot of 'Ab' work i see, like Sit-Ups. If you're doing leg raises on a Captains Chair and your lower back isn't coming away from the pad, i.e your body isn't curling into a ball at the top of the movement, you're not working your abs.

If you do sit ups with a straight torso, bringing your back up flat, you're only working your Hip Flexors. Again, you should be bending at the waist, your shoulders should be coming towards your knees and you should be rounding your back. That is how to work your Abs.

Stick with Crunches, keep your lower back in contact with the floor, round your back as you slowly bring your shoulders toward your knees and hold the contraction before slowly lowering your shoulders back down.

Also, if you want your Abs to grow, the same principal of progressive overload applies. If you can do >20 reps with good form, you should start adding resistance by holding a weight behind your head during the exercise.

Personally i get the best results with Bicycle Crunches. YMMV
 
Meh, to be honest i have stopped training abs. Abs are made in the kitchen, if your bodyfat is low enough then they are visable.

Core work is done on other exercises. Up to you, but i would not stress about one or the other!
 
Squats, and deadlifts seem to smash my core.

Hanging leg rasises and the odd plank is also done. No need for situps and crunches.
 
kai said:
Meh, to be honest i have stopped training abs. Abs are made in the kitchen, if your bodyfat is low enough then they are visable.

Core work is done on other exercises. Up to you, but i would not stress about one or the other!
Click to expand...

This. No real need to do specific abs work if you're hitting some good core movements in other lifts.

Saying that, planks/palof press/dragon flags, leg raises or L-sits are exercises I do recommend.
 
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