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Old 01-23-2006, 06:22 AM   #1
linux>windows
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Default Does it change the effectiveness of situps to put your feet under something?

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Old 01-23-2006, 06:23 AM   #2
97whitesi
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i cant do em w/o somethin keepin my feet down; if they arent restrained somehow, i just kinda lift my legs up lol,
but i dont do situps anymore, i use ****in machines lol
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Old 01-23-2006, 06:39 AM   #3
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put your feet up on a bed...90degree bend at the knees.
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Old 01-23-2006, 07:51 AM   #4
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Quote:
Originally Posted by butter
put your feet up on a bed...90degree bend at the knees.
Yah this works pretty good and also targets more of a crunch exercise. IMO crunches are much better than full sit ups. Its all in the concentration and focus. Add in some hanging leg raises and your belly will be aiching for days
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Old 01-23-2006, 08:04 AM   #5
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You wanna burn boy? I can make that isht burn. Here's what you do.

Lay flat on the floor with your hands behind your head. Lift your legs 6" off the floor.
From there do a crunch while pulling your knees to your elbows.
Never let your feet touch the floor, when done, go back to 6" off the floor.
Repeat about 100 times.
Cry for days.
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Old 01-23-2006, 08:16 AM   #6
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Feh. Chuck Norris does 6 trillion crunches while balanced on the head of a pin over a pit full of man-eating crocodiles (his pets, actually), all the while doing multivariable calculus.

Oh, and the heat produced by the rapid contraction and relaxation of his abs powers a steam generator which, in turn, powers Chicago.


-A
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Old 01-23-2006, 08:18 AM   #7
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Full situps = destroyer of lumbar discs

Let me see if I can find that research.
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Old 01-23-2006, 08:23 AM   #8
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My understanding of sit-ups vs. crunch/*.ab excercise is that putting your feet under something does not undermine their effectiveness.

1. Sit-ups are a total muscle exercise, kind of like squats. They will help strengthen not only abs, but your lower back and all core muscles. Just as doing squats will help with all kinds of extraneous muscles and stabalizers.

2. Sit-ups effectivness can be lowered, just like any other excercise. One of the best ways to ruin a sit-up: bad form!! The wrong form will only serve to strain other muscles that shouldn't be strained.

3. Form tips for sit-ups: exhale on the contraction of the sit-up, keep back/stomach/core as tight and straight as possible, do *not* pull on your neck. Do *not* let your back hit the floor, be in control at all times. This will up the effectivness, but also keep you from straining muscles!
These will keep the sit-up as effective as possible.

4. For higher resistance: use a sit-up board with pads for the feet, and put the board higher, so your body is inclined at a steeper angle backwards. Use a medicine ball while you sit-up; start out with 3k, then move up to whatever you can. Try not to stop when you think you're going to! Try moving your muscles to failure, if you get to the point that you can't do a full sit-up anymore, do half, or quarter sit-ups and feel the burn!!


Hope this helps.

Other excercises are good as well. As stated earlier: Roman Chair, Hanging Leg Raises, Crunches, Pilates, and Ab Machines at the gym are all good.

Note: moving legs to 90 degrees and switching posture will target different regions of the abs! For example: 90 legs on the wall will target lower abs. So make sure you know whether you want to target a specific region, or just the abs in general
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Old 01-23-2006, 08:32 AM   #9
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Trying to find a link to the research that proves full situps placed nearly 900 lbs of pressure to your lumbar discs. McGill performed this study severeal years ago and it was repeated not too long ago by the Sveeds. After I sae the results I vowed to never again perform a full situp on purpose again.
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Old 01-23-2006, 08:47 AM   #10
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Quote:
Originally Posted by BacDoc
Trying to find a link to the research that proves full situps placed nearly 900 lbs of pressure to your lumbar discs. McGill performed this study severeal years ago and it was repeated not too long ago by the Sveeds. After I sae the results I vowed to never again perform a full situp on purpose again.
So, are other options like Crunches, and machines that don't put so much pressure on them? Or do all ab excercises do this....?
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Old 01-23-2006, 08:53 AM   #11
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Quote:
Originally Posted by BacDoc
Full situps = destroyer of lumbar discs

Let me see if I can find that research.
things are starting to make sense for me now...
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Old 01-23-2006, 09:55 AM   #12
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Yes, it does. It will change the focus to your leg muscles, and you won't isolate your abdominals, as a result. By forcing yourself to keep your feet on the ground, you focus more on using your abs.
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Old 01-23-2006, 09:57 AM   #13
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Quote:
Originally Posted by shinsain
So, are other options like Crunches, and machines that don't put so much pressure on them? Or do all ab excercises do this....?

I can't find the article I wanted but, from what I remember cruches reduce the pressure on your low back. Something like 6 or 7 inches from the floor is all you need.
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Old 01-23-2006, 10:04 AM   #14
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I hate abs...so boring.
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Old 01-23-2006, 10:36 AM   #15
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Quote:
Originally Posted by Sharkbait
Yes, it does. It will change the focus to your leg muscles, and you won't isolate your abdominals, as a result. By forcing yourself to keep your feet on the ground, you focus more on using your abs.
Leg muscles in terms of the hip flexors.

To efectively isolate your abs, lie on your back with your legs spread and your knees bent so that the soles of your feet are touching. The outside of your legs will be on the ground. This eliminates hip flexor recruitment and focuses the workout onto your abs.
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Old 01-23-2006, 10:56 AM   #16
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I've been using the incline board, will that f-up my back?
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Old 01-23-2006, 10:58 AM   #17
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Quote:
Originally Posted by linux>windows
I've been using the incline board, will that f-up my back?

Sit ups are obsolete. Cruches and only 6 to 7 inches off the floor.


Goggle: Stuart McGill Situps for research pages
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Old 01-23-2006, 11:00 AM   #18
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Quote:
Originally Posted by gongzero
Feh. Chuck Norris does 6 trillion crunches while balanced on the head of a pin over a pit full of man-eating crocodiles (his pets, actually), all the while doing multivariable calculus.

Oh, and the heat produced by the rapid contraction and relaxation of his abs powers a steam generator which, in turn, powers Chicago.


-A
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Old 01-23-2006, 11:01 AM   #19
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If you want to strengthen your core for rowing, I assume, try getting one of those fitness ball thingies and doing crunches on one of those. It will feel like you will tear in half at first. Supplement them with regular crunches and back extensions. Full situps put too much strain on other muscles you can easily work with other exercises (and should be working, anyway). I don't recommend dead lifts since they can potentially hurt you and don't develop lower back muscles they way you need them for rowing.
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Old 01-23-2006, 11:04 AM   #20
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Quote:
Originally Posted by MF-DIF
I hate abs...so boring.
+1..

Plus I can't even see them anymore
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