Working the abs

Mahdimael · Sat, January 24th, 2004, 05:58 PM

Is there a downside to working out abdominals more than 3 times a week? I've done 100 crunches and 100 reverse crunches forever, every day, even before I started seriously dieting and exercising

nibrudt · Sat, January 24th, 2004, 06:04 PM

From what I've heard (and I am no expert, mind you) it's not a good idea to work them more than two to three times a week (even if it doesn't hurt you, it won't help). I don't know if you have been doing them to tone your abs (as far as losing fat or whatever) but I recently learned that you can't spot reduce - what bad news!

There are a bunch of helpful people on here that may be able to answer your question in a little more detail - but I thought I'd chime in with my bit.

daweing · Sat, January 24th, 2004, 06:33 PM

Quote:

Originally Posted by Mahdimael

Is there a downside to working out abdominals more than 3 times a week? I've done 100 crunches and 100 reverse crunches forever, every day, even before I started seriously dieting and exercising

Depends on the interval you work them. Never work a muscle group in consecutive days. In other words, if you work your abs one day, give them 1-2 days of rest before working them out again. I usually wait 2 days. If your muscles are sore, you shouldn't work out that muscle group.

If you're aiming for a six pack, then it really doesn't matter how many crunches you do or what you do if your diet is bad and/or you're not doing cardio. The layer of fat is what prevents your "packs" from showing.

FWIW, I use the ab machine.

zamboni · Sat, January 24th, 2004, 06:48 PM

The secret to getting a "six-pack" is DIETING!

If you ever want to see your "six pack" of abs, DIETING is the only way! Many people will dispute this, but I'm sorry, it's the truth. No amount of crunches, ab gadgets or special hanging abdominal exercises will make your abs magically appear. You cannot spot reduce. In other words, you can't burn abdominal fat simply by doing abdominal exercises. Your body doesn't work that way.

Go to any auction site on the web and you will see hundreds of those fancy ab machines for sale. Why do you think that is? It's because they don't work. If they did, do you think people would be trying to get rid of them?

If fat is covering your abs, implementing a consistent fat loss diet, coupled with moderate exercise is the only way to reveal your "six-pack". I used to work my abs almost everyday. Doing unusual and difficult exercises -- trying to make them appear, but they never did.

It was not until I start dieting correctly that they finally began to reveal themselves. During my fat loss program, I only worked my abs by performing crunches (yes, regular crunches) 3 times per week, before my weight training session.

To be totally honest, 3 times a week was too much. Your abs are just like any other muscle, and technically should be worked no more than twice per week. Even though I know it's not helping me, I still work my abs 3 times per week -- it just makes me feel better (I'm human) -- but no more than that.

No matter how many times I say this, it will not sink in with most people. They will still continue to look for that magical abdominal exercise, or secret product. Here's the secret --

"Abs are made in the kitchen, not in the gym!"

zamboni · Sat, January 24th, 2004, 06:50 PM

Ellis knows what he's talking about. If you find yourself doing obscene amounts of crunches and situps, its pretty evident that you're not doing them right. QUALITY over quantity, most definately. Crunches are all youreally need, forget ab machines, rollers, slides, muscle stimulation etc etc.

Mahdimael · Sat, January 24th, 2004, 08:38 PM

My previous use of the crunches was just to get the heart rate up, even if I couldn't do any other exercise. I'll cut back, though, I don't want to wear them out. Thanks for the help

Evil Hx Coupe · Sat, January 24th, 2004, 11:42 PM

Quote:

Originally Posted by Mahdimael

My previous use of the crunches was just to get the heart rate up, even if I couldn't do any other exercise. I'll cut back, though, I don't want to wear them out. Thanks for the help

I've been working them out about 3 times a week. But I dont expect to see any results anytime soon... My body fat % is still way high.

Maximus · Sat, January 24th, 2004, 11:43 PM

Actually if your goal is to get an aerobic type of work out by working your abs everyday you're fine. Doing 200 crunches a day will increase the endurance and the speed with which your abs can contract and relax, while getting your blood flowing in general. If your goal is to make your abs bigger and stronger however, you need to do it Max-OT style. Like somebody else said, none of this will matter if your goal is a 6-pack...that all comes from dieting.