How many reps. do you need to do for ab crunches? - Exercise & Fitness Message Board

RainbowBright · 04-12-2002, 07:37 AM

How many reps. should I do and how many times a week should I do it for me to see a real difference?

I'm using one of those ab-roller things. Do they work, or am I better off doing the exercises without it?

Thanks!

zooropa · 04-12-2002, 08:43 AM

ab roller is good but the best ab exercises are the bicycle crunch, captains chair, and crunch on an exercise ball

Naxis · 04-12-2002, 12:19 PM

The ab-roller thing is very good for abs, but can be dangerous for the lower back if you're not very careful about form. It is also always beneficial to work any muscle group from different angles, so if oyu do continue with the ab-roller thing, don't neglect more traditional crunches and leg lifts on occasion.

# of reps is kind of a personal choice. I know people that do 3 sets of 30 and I know people that do 5 sets of 100... just make sure you push it until it burns, and even past the burn, if you can. That's the fastest way to tone.

RainbowBright · 04-12-2002, 07:47 PM

Thanks for your advice. I will vary my routine and work till it burns. Can I ask one more question...how do you do a 'captains chair'?

Thanks!

zooropa · 04-13-2002, 08:13 AM

Captain's chair. This was one of the few on the "most effective" list that involves gym equipment. To do the exercise, stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad of the chair-like equipment. The starting position begins with you holding your body up and legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.