what do crunches

[abs]

really do for you. because i dont feel anything from them

[FUZO]

Re: what do crunches

well before i got hurt at work i would do a 1000 a day and after awhile i saw my abs coming in nice. now i just do a few ab machines and use a ab crunch thing at the gym

[supernova1021]

Re: what do crunches

Crunches are really all in the technique. I do them on a bench press lying on my back with my heels up on the bar. Hands clasped together under my chin and keeping your butt and lower back flat on the bench, slowly lift your upper torso and curling it towards your knees. Exhaling all the air in your lungs as you reach the peak of the abs contracting.

Blowing all of your air out really helps because it tends to contract the abs anyway.

Just try different machines like Fuzo said and you will find something that works. Don't forget about exhaling all of your air out and holding the contraction for a second.

[daved150]

Re: what do crunches

i've always liked hanging leg raises and lying leg raises better...

[kite]

Re: what do crunches

I've never been a fan of crunches myself. I like roman chair situps with weight, hangin leg raises and that sort or thing.

[T-Man007]

Re: what do crunches

Crunches are really all in the technique. I do them on a bench press lying on my back with my heels up on the bar. Hands clasped together under my chin and keeping your butt and lower back flat on the bench, slowly lift your upper torso and curling it towards your knees. Exhaling all the air in your lungs as you reach the peak of the abs contracting.

Blowing all of your air out really helps because it tends to contract the abs anyway.

Just try different machines like Fuzo said and you will find something that works. Don't forget about exhaling all of your air out and holding the contraction for a second.

That's it right there!!! I'd have to find the info to give the detailed explanation but basically the error most make in cruches is not getting the hips in the right position. The way nova says to do them is exactly it, you want your knees up in front of you so that your hips are rotated forward, this puts the abdomin in the best position to get a great contraction.

In my personal experience, I have found that holding the crunch for 2 seconds yielded the best results. I also would get on a decline bench with a 45 plate and so static contractions until I couldn't hold it any more. Fuzo's way of many reps is good too because you want the abs to have tremendous endurance to keep your posture good. And, abs with excellent endurance and strength will in fact make you appear thinner because the abdominal wall will stay tight against the body, not all relaxed and saggy like it does on people who do not have good abdominal endurance.

The key, IMO, is to do a variety of exercises. Machines, benches, balls, leg raises (more hip flexors, but I'm not going into all that right now), etc.

Most importantaly, the external obliques are rotary motion muscles, so you need to do some form of twisting exercise, not side bends. Their function is not side bending, it's to rotate the torso, so you need to rotate against resistance to work them. Russian twists are my favorite but you will need someone to hold your feet.