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Anonymous
Hi /fit/,

How do I properly exercise abs? What I mean is:

Can I do as many crunches a day as I want?

Doing (many) more crunches a day equals to getting abs faster or does it become inefficient as you increase the number (for example, doing 500 may be much better than doing 200 but doing 1000 will just be slightly better than doing 500)?

Should I leave days in between so the muscles rest (this seems to be appropiate for other muscles, but I don't know if it also applies for abdominal)?

Which is the adequate manner of crunching? If searched youtube but everyone seems to do them slightly different; could you please link to proper ones?


I know diet is REALLY important, I'm working on it. Also, if you have any importante info regarding abs I would really appreatiate you posting it.

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>> Anonymous
>Can I do as many crunches a day as I want?
Yes.

They will have exactly the same effect regardless of the number you do each day, even if that number is zero.

But you must do them every single day, or you won't get a six pack.
>> Anonymous
serious answers please kthx
>> Anonymous
2 sets of 25 is all you need. Everyone already has abs. The hard part is doing cardio to get that fat off your belly so that the abs actually show.
>> Anonymous
>>382909

i see... what about adding weight or doing them on an inclined bench? Just wasting time/effort or doesit really make a difference?
>> Anonymous
>>382924
Makes a difference.
>> Anonymous
>>382881

Try mixing it up, do a number of different exercises from day to day - some that focus on upper abs, some on lower, and definitely some on obliques if you aren't already.

Also, try weighted crunches/other exercises if you feel like the crunches are too easy, but be careful. A little weight goes a long way.
>> ANONIWAT !B2n0CENh.A
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>Hi /fit/,
Hey.
>How do I properly exercise abs?
Don't do regular crunches they leave out obliques, do bicycle crunches. They are the same only you add in the obliques which are an important part of your abdomen.
>Can I do as many crunches a day as I want?
The point of the exercise is to exhaust the muscles so they get stronger once they have healed. You should do only as many as appropriate to exhaust your muscles. I do 5 sets depending on how many I can max out on. I keep a exercise journal so I can decide how many I should aim for each set. (Do as many as you can do on the last sex.)
>Doing (many) more crunches a day equals to getting abs faster or does it become inefficient as you increase the number (for example, doing 500 may be much better than doing 200 but doing 1000 will just be slightly better than doing 500)?
It becomes inefficient as you increase the number at a certain point, yes, but I don't think you have reached that point, and I don't think you will anytime soon.
>Should I leave days in between so the muscles rest (this seems to be appropiate for other muscles, but I don't know if it also applies for abdominal)?
It does apply to abdominal muscles. Your whole body works this way. Rest helps it to recover. Abdominal muscles are slow twitch, yes, but they do need rest.
>Which is the adequate manner of crunching? If searched youtube but everyone seems to do them slightly different; could you please link to proper ones?
See the picture, and this link: http://www.youtube.com/watch?v=wqoD0Bdggto She doesn't touch her elbow to the knee, but I do.
>> FINISHED. ANONIWAT !B2n0CENh.A
>>383165
>I know diet is REALLY important, I'm working on it. Also, if you have any importante info regarding abs I would really appreatiate you posting it.
Well I can't think of anything really. Just read a bit about slow twitch muscles, the function of the core (name of muscle group), and then work on lowering that body fat % (you understand that aspect, right?).
>Sorry for my bad English, and thanks
It's been my pleasure typing this out for you, and I wish you luck on your quest for the ultimate abs!
>> Anonymous
>Abdominal muscles are slow twitch

They're fast twitch you faggot.

They respond best to heavy weight/low reps.

To OP - do weighed crunches on a decline bench.
>> Anonymous
I do reverse crunches with a counterweight, usually 3 sets of 15 or so.
>> ANONIWAT !B2n0CENh.A
>>383173
>They're fast twitch you faggot.
No they aren't.
>> Anonymous
>>383173
weighted sit ups on a decline bench, listen to this man
>> Anonymous
Crunches are utterly, utterly pointless for developing show-off abs. I can't emphasize enough just how wrong and stupid it is to do crunches trying to get a six-pack.

If you want to show off cut-up abs, there is one and only one thing that will help: losing fat.

Crunches involve so little muscle mass that you'd probably burning off more fat by walking.

The most important thing for losing fat is diet.
calories in - calories out = weight loss

It's a hell of a lot easier to eat less than to burn more calories off.

The second most important thing is muscle-building. The more muscle you gain, the higher your metabolism will be. This is the best way to increase your "calories out".

So do squats, deadlifts, chin-ups, and other major mass-builders.

After that comes cardio, or just general activity. These won't raise your metabolism much, but they will burn a few extra calories while you do them. You can pretty much skip this for weight-loss purposes, it is so time-inefficient.

Crunches are less useful than any of these things. If you already have nice, visible abs, then doing a lot of crunches will make your abs stronger and thicker, causing them to be more defined, but as long as you have fat on top of them, it doesn't matter how much you build them up, and crunches won't do anything at all about that fat.
>> Anonymous
>>383235


try again. You can be rail thin and not have abs. Crunches, reverse crunches and prone bridges build abs.

Like the old saying goes, abs are made in the gym and revealed in the kitchen
>> Anonymous
CORE STRENGTH MOTHERFUCKER
>> Anonymous
Crunches for 6-pack abs is so old-fashioned and ineffective, it's laughable. The level of ignorance in this thread is disturbing, though.

Squats, deadlifts, those are all you need. I'm not going to bother typing anything else out with the peanut gallery ready to pounce.
>> Anonymous
>>383285
Well point out the ignorant posts then for those of us here to learn.
>> Anonymous
i do 1000 crunches a day, and coupled with my diet, it's been showing...they're rock hard. i lift at least five times a week as well, but the crunches i've been doing every day.
>> Anonymous
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>>383320
>> Anonymous
>>383285


yeah that why 5x5 has reverse crunches and prone bridges...dumbass
>> JESUS !vBOFA0jTOg
>>383285
Same, deadlifts and squats work out the abs enough imo.
>> Anonymous
Even if you have low bodyfat, simply doing crunches isn't going to give you rock-hard 6-pack abs. You need to do low reps, heavy weights to see anything noticeable.