Stomach Exercises Without Equipment

[mothball]

Hi,

I just wanted a few answers to some questions!:

1. What are the best stomach exercises without having to use any equipment? I want to get a nice strong stomach (maybe even a 4-pack if i can get there) but i travel quite often so i'd like some exercises which i could do anywhere and without the use of equipment.

2. Does eating before doing stomach exercises affect it in anyway? Is it encouraged or discouraged? What about after stomach exercises? Should we eat or is it best not to? I usually have something to eat after i do my exercise like a packet of crisps or something but nothing too heavy. I'm asking because i do my exercise at night before i go to sleep (about 30 minutes before) and was just wondering whether eating snacks before bed would affect it in any way...I do it at night because i don't have any time during any other part of the day.

3. What's the difference between crunches and sit-ups? Does anyone have any websites with images to show the differences between them? And which is best for the stomach? As far as i know, crunches are when u keep ur feet off the ground and also ur head doesn't touch the ground either when ur doing sit-ups....(?)

4. I've heard that doing exercise everyday isn't good for u. Does that include stomach exercises too? I'm asking because i do stomach exercises every other day and was wondering whether i could do more (i do about 50 sit-ups at the moment, missing a day in between)

I'd like to know as i've been doing 50 sit-ups for about 8-10 months and i don't think i have any excess fat now, but i just didn't think i was getting anywhere and thought maybe i was doing it wrong.

Hope u guys can help!!!

[LifterMike]

I can provide you with an answer to one of your questions. In regard to the difference between sit-ups and crunches there are several differences.
The sit-up works in addition to your abs your hip flexor, and many consider it the lesser of the two becuase if your hip flexor gives out before your abs, your not getting the burn to strengthen your abdominals. Crunches are like sit ups except your legs are bent in toward your chest and you only (ideally) raise your back off the ground 30 degrees to prevent your back from starting to work, which keeps the abdominals isolated. Hope this was a small help. :

[DexMan]

1.) A study led by Peter Francis, Ph.D., at the Biomechanics Lab at San Diego State University
Best to worst exercises for strengthening the rectus abdominus:
1.) Bicycle maneuver
2.) Captain’s chair
3.) Crunches on exercise ball
4.) Vertical leg crunch
5.) Torso Track
6.) Long arm crunch
7.) Reverse crunch
8.) Crunch with heel push
9.) Ab Roller
10.) Hover
11.) Traditional crunch
12.) Exercise tubing pull
13.) Ab Rocker

Best to worst exercises for strengthening the obliques:
1.) Captain’s chair
2.) Bicycle maneuver
3.) Reverse crunch
4.) Hover
5.) Vertical leg crunch
6.) Crunch on exercise ball
7.) Torso Track
8.) Crunch with heel push
9.) Long arm crunch
10.) Ab Roller
11.) Traditional crunch
12.) Exercise tubing pull
13.) Ab Rocker

If you don't know how to do them, look http://www.bodybuilding.com/fun/exercises.htm or http://www.netfit.co.uk/netfit.htm they might have how to do them...

2.) You should have a little bit of something to eat prior to exercise (something health and that has protein and/or carbohydrates... People have different opionions on this) and you should have something afterwards to replenish your energy stores that you used up...

3.) The crunch is the first half of doing a sit-up... The first 45 degrees of doing a full sit-up is trunk flexion aka crunch... The 45-90 degrees after that is hip flexion or where your hip flexors for the most part take over. Refer to http://www.netfit.co.uk/netfit.htm on how to do them w/ moving pics and look above at #1.

4.) Abdominal muscles are just like any other muscle in the body. People get the notion that they're "special muscles" and should be treated different, but people have different opionions on this as well. Personally, I do them ever other day, but it's only a little, and then one day I hit them hard.

Doing abdominal exercises WILL NOT get rid of the fat that's on top of your stomach. Cardio and diet is where you will benefit the most from. Doing crunches just smush the fat that's ontop of the working abdominals...

Hope that helps,
DeX

[BM.TK]

hello everybody,

1 seeing your abs - the 6 pack - is a matter of diet and nutrition
2 try the janda sit up - nice exercise
3 eating before a workout is never too good because you'll use lots of your body energy to digest your food, and you want that energy to be used to train hard right ! ;-))

cya
Bart

[mothball]

Thanks guys for all the help, i just had another question.

Where do u put your hands when ur doing crunches? is it best to put them beside you on the ground or across the chest or somewhere else? What about if you put them under your lower back so that it helps support the crunches when ur in the rising position? Or does it make any difference where ur hands are?

Thanks

[Sull]

It shouldn't matter where you put your hands, as long as you aren't using them to aid you in doing the exercise. Most people will cross them on their chest. You can put them behind your head, but again, just as long as you aren't using them to push you up.

Personally I put them on my chest which allows me to hold a plate on my chest, so I can perform weighted crunches. Some people hold the plate behind their head or neck (although for me that seems uncomfortable.)

[Alkin]

BM.TK

You heard of pavel right?

[threenorns]

where you place your hands makes a BIG difference, as it changes the intensity of the exercise. from lowest to highest intensity:

• hold them straight at your sides
• place them on your stomach
• cross them on your chest
• rest your hands on your shoulders
• behind your head (make sure you're cradling your neck, not pulling on it)
• stretch your arms out behind you

[Chain]

Nice post DexMan.

[Rats!]

Originally Posted by BM.TK

3 eating before a workout is never too good because you'll use lots of your body energy to digest your food, and you want that energy to be used to train hard right ! ;-))

That's the worst piece of advice ever given on these forums.

[Rats!]

Originally Posted by threenorns

where you place your hands makes a BIG difference, as it changes the intensity of the exercise. from lowest to highest intensity:

• hold them straight at your sides
• place them on your stomach
• cross them on your chest
• rest your hands on your shoulders
• behind your head (make sure you're cradling your neck, not pulling on it)
• stretch your arms out behind you

where would "on the sides of your head" rank?

[threenorns]

midway between shoulders and behind your head, i guess.... i don't hold them there because it makes my shoulders hunch up and my neck cramp.