Ask Coach Q&A: Let’s Get Some Abs. Alternate to Crunches.

February 9, 2012 — 3 Comments

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Question:

Dear Coach, Hi so i am a 19yr old female 5’3 and weigh 52.5 kgs. I joined the gym a few months ago and I am loving it so much! I have 2 questions for you:
1) Is there an exercise I can do to replace crunches because they hurt my neck and I cant seem to do them properly. (I already do medicine ball twists and planks)
2) I enjoy weights A LOT more than cardio, I am currently doing 2 one hour weight sessions per week and 2 half hour weights and half hour cardio sessions. Is this not enough cardio? I don’t own a car so i get a bit of walking day in my day to day life.

Sincerely,

E.

Answer:

Hello E,

I am happy you are loving your new gym membership! The good news is that once you get into it, 5 weeks or so, it starts to really become a habbit…or an addiction if you will. This is a good thing! So, you want to work that core? The good news is that you have so many options over the old boring crunch it is almost overwhelming. I will mention that I produce a weekly post called “Random Abs” which is an ab routine put together with random ab exercises to keep it interesting. Here is a link to the most recent: Random Abs
I do want to take the time to mention some very popular alternatives as well: The Butterfly Abs are one of the best, and this is because it allows you to go at a pace to keep a cardio intensity, which we will touch on later. Some ab routines can feel quite relaxing when it comes to your heart rate and work effort, which is not really the best use of your time. Leg lifts lying down or in the upright seat-less chair looking thing are also great for the lower abs and above. I recommend side plank reach thru for the obliques. Lastly, if you have the back strength and arm strength, or if you are willing to work at it, the best “core” exercise/abs is the gorilla pull up. The best way to do this is here:
Gorilla Pull Up (best Version): (sorry about the video, it’s the best I could find)
1: Step up to a chin up bar, or similiar and grasp bar with an underhand grip (palms facing body) with hands shoulder width apart.
2: Pull your chin up to the bar in a smooth motion and at the same time bring your knees up to the bar by using your core strength (abs) and lower back control. Your knees should reach the bar about the same time your chin does.
3: Reverse the motion to the starting position. Do 10 or as many as you can until you can’t do anymore.
If you feel this in your core, biceps, and back you are doing it correctly.
Here is what it looks like with an easier grip, taking the load off your back muscles more. This is a variant of the gorilla pull up.

Lastly, you can always do a standard bar hang leg lifts.
To answer your next question: “is that enough cardio?” If you are looking for an easy answer, I would say no, that is not enough cardio. That is a blind answer without knowing your goals. However, I would say you need a minimum of 3-5 30 minute sessions per week where you are in a target heart rate zone, which is a beats per min adjusted by age. I would like to touch on both your questions with one discussion. If you want abs, then I assume you also would like to lose weight. If you want to lose weight then you have to balance the ratio between exercise and a calorie deficit. Sticking to the exercise subject, cardio is important. However, the good news for you is that you enjoy weightlifting and there is even a more effective way of getting cut and leaning out your body in a firm toned way. It is called High Intensity Interval Training. This is the most effective and efficient workout style that will give you explosive power, more energy, speed, and toned body. The best part is that it only requires 20-30 minutes in the gym, where you are doing weight lifting but at a pace that is intense to keep your heart rate up in the max zone. This manipulates your metabolism and will cause you to burn more calories post exercise as your body tries to recover. More on this here.For this type of training, it does require you use free weights or bands, or plyometric & compound exercises, not machines.

Good Luck!!!
~Coach Reymond

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(*PUSHadvice from the coach is intended as general training information and you should use at your own risk. Your specific training and nutrition should be addressed to your personal health care provider. Specific questions relating to your specific training, health, injuries, diet, and nutrition should be consulted with your health care provider