Abdominal sets?

[am1]

Hopefully this isn't the dumbest question . . . I was wondering about the numbers of reps on abdominal exercises as they get harder. Shouldn't you be doing more reps as you increase intensity or am I missing something here? Are we supposed to be making the reps harder by i.e., raising our arms over our head while doing ball crunches, and then doing less of them? I've just reversed the numbers in the past (going 8,10,15) or doing as many as I can (usually 20 - 25 per set).

Any opinions on this?

[poppypixie]

Originally Posted by am1

Are we supposed to be making the reps harder by i.e., raising our arms over our head while doing ball crunches, and then doing less of them?

This is what I thought. I suppose it's the same as "less reps, heavier weights" - less reps, more challenging version.

[DanceDiva]

You're supposed to pick a harder variation.

prone jackknife: None is suggested in the book probably because women usually have to increase upper body strength (which would be the challenge). However, here are 2 variations:

In the harder variation, he uses 1 leg

pike:



crunches: use the harder variations described in the book which go from weighted to long lever to other suggestions.

Also check your form. Here's a good description:


You can also add a pause at the top of the movement to make it harder.

[am1]

These videos are great!! Thanks so much.

[Dragonfly]

Oooh, great videos! Thank you!

[CaraBeth]

I've had the most trouble find a variation on the ball crunch that is challenging enough for 4 reps. I've tried adding weight plates on my chest, but they get so big and bulky that it's really uncomfortable after 35lbs. I now try to get the 12 or 15lb medicine ball and hold it with my arms extended past my head, and really focus on form and using my abs to lift the ball rather than my arms (I really have to think about it!). This past workout, the heavier balls were nowhere to be found in the gym (ie, someone didn't put them back) so I grabbed the 10lb and did crunches in slow motion - counting to 5 going up, pausing, and then slowly back down. This seemed to work!

[Flyingdogs]

thanks for this question & the responses - I was wondering the same thing too.

I'd abandoned the prone jacknives because 1) the first time I tried was levelled with a screaming exertion migraine and 2) I kept falling off the ball.

I think my ball's on the big side for these workouts, but I also see I was trying to bring the ball too far in. I'll try it again.

The trouble I have with most ab exercises is I can not have my head lower than the rest of my body if I'm exerting. Instant headache. The best I can do is flat on my back.

I'll try the additional extension on the crunch with the ball though. I just didn't find the ball crunches challenging at all.. again though, i'm worried about the sudden onset of pain at putting my head back when my BP is up.

[mimi_pope]

Originally Posted by CaraBeth

I've had the most trouble find a variation on the ball crunch that is challenging enough for 4 reps. I've tried adding weight plates on my chest, but they get so big and bulky that it's really uncomfortable after 35lbs. I now try to get the 12 or 15lb medicine ball and hold it with my arms extended past my head, and really focus on form and using my abs to lift the ball rather than my arms (I really have to think about it!). This past workout, the heavier balls were nowhere to be found in the gym (ie, someone didn't put them back) so I grabbed the 10lb and did crunches in slow motion - counting to 5 going up, pausing, and then slowly back down. This seemed to work!

This is what i ended up doing too. Weighted crunches get uncomfortable because of the plate, not the exercise. SO I found that if I really focus on the exercise and go slowly on the crunch and hold it there for a count of 3-5 seconds and then go slowly on the way down, i feel the muscles working more. Works great for reverse crunches and lateral flexion too.

[missjane]

make sure you aren't using your arms or head for momentum. keep your eyes on the ceiling. pretend there is a tennis ball under your chin and don't let that chin touch your chest. put your arms overhead and glue them to your ears.

[LancelotsLover]

Also, to make ball crunches harder, you can do a twist variation, where you bring one knee up as you crunch, and twist your opposite elbow toward it. Sort of like a bicycle crunch, but on the ball. If you're new to that, you might want to keep your other arm hanging down beside the ball touching the floor, to keep your balance.

[stingo]

Originally Posted by LancelotsLover

Also, to make ball crunches harder, you can do a twist variation, where you bring one knee up as you crunch, and twist your opposite elbow toward it. Sort of like a bicycle crunch, but on the ball. If you're new to that, you might want to keep your other arm hanging down beside the ball touching the floor, to keep your balance.

Another approach would be to put your feet against the top of a weight bench, and when then got too easy, put them on top of the bench.

[LancelotsLover]

I saw you mention that somewhere else, but I have a hard time visualizing it. By on top of the weight bench, do you mean legs straight, from ball to bench? Or feet on top, knees bent, and the ball would be rather close to the bench (if you're short, like I am)?

[stingo]

Originally Posted by LancelotsLover

I saw you mention that somewhere else, but I have a hard time visualizing it. By on top of the weight bench, do you mean legs straight, from ball to bench? Or feet on top, knees bent, and the ball would be rather close to the bench (if you're short, like I am)?

I've done them against - never did quite get to getting my feet on the bench. But I'd probably have my knees bent as I would for normal crunches.

[karozel]

I put my feet up against the top of the bench with the knees bent at about 45 degrees. I also use two 8lb dumbbells which I hold on my shoulders (against collarbones really).

I try to do them slow and try to really use my core to crunch.