Sit ups and push ups.

[D_Portelay Porquesword]

Keep going!

 

[MarkLondon]

Don't forget the leg raises, Tightly. They'll work the lower pair of your "six-pack".

Lie on your back, feet together and without bending the knees raise both legs as far towards vertical as is comfortable. Lower them and repeat 10 - 20 times, but don't touch the floor between reps. For a more advanced exercise you can start raising the pelvis too, but best get professional guidance for that.

 

[D_Doewell Dadong]

I might add the leg raises to the routine. I used to do that at football training then afterwards you would hold your legs the width of your hand above the ground for 10 seconds. That used to be a killer

 

[D_Doewell Dadong]

15 today. Lost track lol

 

[D_Mylor Mentallydaft]

when i was training for ranger school one thing I learned was never pay attention to the minimum, if you have to/have a goal for say 15-20, you never heard 15, you wanna to 18 but you'll try for 21

break them up in sets, to 10 then sit back and breathe and do 10 more, do this untill you can't any more....... and brag and shoot your mouth off ALOT! lol, it sounds stupid but when you're in the act pride will kick you into gear.

 

[D_Doewell Dadong]

Well did 17 yesterday of each. And added a variation on the leg lift. Lay flat on my back raised my legs together about a foot and from there did about 5 quite large circles without letting my feet touch the floor, then once my feet were about a foot above the floor again, did the cross movement you see catholics do at mass. That bloody hurt. But in a good way.

I know sets are the prefered way of doing exercises. But the whole point is just to start from scratch and adding a little each day.
I have noticed its become a little easier each day and my chest shape has changed slightly

 

[D_Mylor Mentallydaft]

Well did 17 yesterday of each. And added a variation on the leg lift. Lay flat on my back raised my legs together about a foot and from there did about 5 quite large circles without letting my feet touch the floor, then once my feet were about a foot above the floor again, did the cross movement you see catholics do at mass. That bloody hurt. But in a good way.

I know sets are the prefered way of doing exercises. But the whole point is just to start from scratch and adding a little each day.
I have noticed its become a little easier each day and my chest shape has changed slightly

fucking pansy, you must live alone with the chia pets and fruity little tree's you water with your LITTLE BITCH TEARS! CAUSE NO MAN WHO COULD KEEP A WOMAN DICKED DOWN PROPER COULD SAY THAT WITH A STRAIGHT FACE!!!!!17 PUSH UPS AND YOU COME CALLIN PROUD LIKE YOU REMEMBERED TO LIFT THE LID!!! YOU WANNA PAT ON BACK BETWEEN YOUR BRA STRAPS JULIE BELL?!! YOU MAKE ME SICK!! YOU ARE GONNA GET THAT PASTY WHITE HUNK OF CHEWED UP BUBBLE GUM YOU CALL AN ASS UP, AND GIVE ME 25 PROPER PUSH UPS OR SO HELP ME GOD I WILL FLY OVER THAT POND, PUT YOU IN YOUR FAVORITE DRESS, AND WATCH ONE OF THE QUEENS PANSEY GUARDS BUTT FUCK YOU!!!!! NOW GIVE ME MY 25 BITCH



its how i was able to do 10 sets 10 sit ups and push ups..... just go get a bald black gorrilla looking fucker in a hat to scream that in your ear in and make you feel like jesus and your own mama won't love you if that back bends..... it works

 

[Principessa]

fucking pansy, you must live alone with the chia pets and fruity little tree's you water with your LITTLE BITCH TEARS! CAUSE NO MAN WHO COULD KEEP A WOMAN DICKED DOWN PROPER COULD SAY THAT WITH A STRAIGHT FACE!!!!!17 PUSH UPS AND YOU COME CALLIN PROUD LIKE YOU REMEMBERED TO LIFT THE LID!!! YOU WANNA PAT ON BACK BETWEEN YOUR BRA STRAPS JULIE BELL?!! YOU MAKE ME SICK!! YOU ARE GONNA GET THAT PASTY WHITE HUNK OF CHEWED UP BUBBLE GUM YOU CALL AN ASS UP, AND GIVE ME 25 PROPER PUSH UPS OR SO HELP ME GOD I WILL FLY OVER THAT POND, PUT YOU IN YOUR FAVORITE DRESS, AND WATCH ONE OF THE QUEENS PANSEY GUARDS BUTT FUCK YOU!!!!! NOW GIVE ME MY 25 BITCH



its how i was able to do 10 sets 10 sit ups and push ups..... just go get a bald black gorrilla looking fucker in a hat to scream that in your ear in and make you feel like jesus and your own mama won't love you if that back bends..... it works

Sheesh! If that's what our military men and women put up with no wonder the suicide rates are up for active duty military. :frown1: Not for nothing axlx2009, but Oldham_Tightly is British, those men are known to be a bit . . .doughy. You have to cut him some slack, he's not trying out for the RAF.

 

[D_Tintagel_Demondong]

fucking pansy, you must live alone with the chia pets and fruity little tree's you water with your LITTLE BITCH TEARS! CAUSE NO MAN WHO COULD KEEP A WOMAN DICKED DOWN PROPER COULD SAY THAT WITH A STRAIGHT FACE!!!!!17 PUSH UPS AND YOU COME CALLIN PROUD LIKE YOU REMEMBERED TO LIFT THE LID!!! YOU WANNA PAT ON BACK BETWEEN YOUR BRA STRAPS JULIE BELL?!! YOU MAKE ME SICK!! YOU ARE GONNA GET THAT PASTY WHITE HUNK OF CHEWED UP BUBBLE GUM YOU CALL AN ASS UP, AND GIVE ME 25 PROPER PUSH UPS OR SO HELP ME GOD I WILL FLY OVER THAT POND, PUT YOU IN YOUR FAVORITE DRESS, AND WATCH ONE OF THE QUEENS PANSEY GUARDS BUTT FUCK YOU!!!!! NOW GIVE ME MY 25 BITCH



its how i was able to do 10 sets 10 sit ups and push ups..... just go get a bald black gorrilla looking fucker in a hat to scream that in your ear in and make you feel like jesus and your own mama won't love you if that back bends..... it works

He'll be able to do 100 of them in 100 days (without the sets), if he stays the course. I'm rooting for him.

 

[D_Doewell Dadong]

The problem with the shouting and bawling approach is i respond badly to anger. Think along the lines of "you wouldn't like me when i'm angry" then i start smashing through walls and play sad music as i hitch hike down the road as the credits roll. Anyway.

18 of each last night. 19 tonight.
And podgey, podgey, i'm not bloody podgey, ah who am i kidding of course i am. But i'm fitter than men half my weight lol. Anyway, Its just more of me to love

 

[LeeEJ]

P90X.

Or Tabata routines.

Work up to those when you're ready.

Also, when you're on the bike, you're not going to get much of a workout unless you ride really hard. Its origin is as an efficient form of transportation, not a Mr. Universe training tool. Get a heart rate monitor, find a route that'll let you keep your pulse up for an extended period (especially if you can do sprint intervals), and work on riding for time instead of distance.

Then get a pullup bar, and you're on your way.

 

[Incocknito]

Just do sets of ten. Take a minute or two break inbetween each set.

15 is nothing, your body will forget about it quickly and it probably doesn't even burn off the calories you consumed that day.

Just do as many sets as you can until your body says no. You will know when that is because you will collapse on the first press up / your arms won't bend.

Then take the next day off since your arms will be sore.

In time you will be able to do more and more until you reach your limit.

Also you need to have your neck/head stretched out as far as you can in front of your hands. If you don't do that then you will find it harder.

The thing to remember is that it took you years to get to the weight / (un)fitness you are at now. So it will take a few weeks or months until you start to see measurable results.

 

[Skull Mason]

do pull ups.

do at least 100 push ups.

 

[BigDallasDick8x6]

The problem with the shouting and bawling approach is i respond badly to anger.

Me too. When I start working with a new trainer, I tell them I am hiring them to help me with my form, show me new exercises etc. I am not hiring them for motivation. All my motivation is internal. And when I am doing that last rep they need to shut. the. fuck. up. I can go to what I think is total muscle failure and then do one more via sheer willpower if the person will be quiet and let me concentrate. In addition to the number and size of muscle cells, the strength of the signal going down the nerve to the muscle comes into play. That's how I can get that one more rep in -- sheer determination. Everyone tells me I am the most stubborn person they know. :biggrin1: After I think I'm done, 75% of the time I can do one more (but it takes 2 to 3 times as long to bring that last curl up), but not if some bonehead is saying "You can do it! Blah, blah, blah." Very distracting. If they don't listen to me that that is not what I am looking for, I fire them and get another trainer. It's amazing how many trainers out there think that is a big part of being a trainer. Like anything, if you're going to be succesful working with people, you need to understand many different personality types and adapt your style to your client.

Ok, end of rant.

 

[hud01]

Nice to hear you're determined Oldham.

Be careful with the situps. You can hurt you neck or back and they don't really target the abs that much. There are better abs exercises such as crunchs, captains chair, the plank. You can google them.

After you get up to 20 push ups, you can help yourself if you warm up first. Do 5, rest a bit, then do t10, rest and then do twenty. I do 15, rest, 20, rest, 35, rest, then go for the max, which is 80 at the moment. Oh yeah,, stretch your tripeps and shoulders and pecs during the rest periods. The warmup gets the blood flowing into the muscles.

good luck

I hate this hurt your neck stuff. Don't put your hands behind you head for either exercise. Crunches target the abs, but situps work more areas. Do both. Also, do side crunches and reverse situps and crunches.

 

[BigDallasDick8x6]

I go to a college gym near where I work. Last Tuesday there was this SPECTACULAR young stud (If you're reading this, contact me!! LOL) who did an exercise I never saw before. He put a large exercise ball on a bench and then laid face down on it lengthwise on the bench. (Looking like an upside down V, if you're following me.) He held on to the bench with his hands and his feet were on the floor. Between his ankles he held a medicine (weighted) ball and then lifted the ball with his ankles wayyyyy above his back. Incredible. I guess that's for lower back and glutes? If so, it really works. He looks like you'd break your teeth if you bit him on the butt. Love guys like that. Anyone know the name of this exercise? Thanks.

 

[hud01]

I go to a college gym near where I work. Last Tuesday there was this SPECTACULAR young stud (If you're reading this, contact me!! LOL) who did an exercise I never saw before. He put a large exercise ball on a bench and then laid face down on it lengthwise on the bench. (Looking like an upside down V, if you're following me.) He held on to the bench with his hands and his feet were on the floor. Between his ankles he held a medicine (weighted) ball and then lifted the ball with his ankles wayyyyy above his back. Incredible. I guess that's for lower back and glutes? If so, it really works. He looks like you'd break your teeth if you bit him on the butt. Love guys like that. Anyone know the name of this exercise? Thanks.

you can also put that ball on the floor and this time put you hands behind your head, in the classic situp position and arch your back to work your abs

 

[LeeEJ]

Some people are having second thoughts about crunches, vince.
Stuart McGill is a professor of spinal mechanics at Waterloo U. in Ontario ... so his specialty it about as close to the mark here as you can get.
McGill claims that crunches apply the same pressures on discs that lead to their eventual rupture, and counsels against doing them.
His website is here.

If you must do crunches, then McGill has his own ideas about how to do them:

• One leg is bent with the knee flexed to 90° while the other leg remains relaxed on the floor.
• No cervical (upper spine) motion should occur, either chin poking or chin tucking.
• For anyone experiencing neck discomfort, place the tongue on the roof of the mouth behind the front teeth, which helps to promote stabilizing neck muscle patterns.
• Brace the abdominals. This involves tightening the abdominal muscles as if you're about to take a punch in the gut. When the brace is performed correctly, the abdominal wall is neither hollowed in nor pushed out.
• Curl up against the brace, and then breathe deeply in the "up" curl-up position while maintaining the brace. Remain in the up position long enough to take a few deep breaths.
​

This technique will challenge rectus abdominis while minimizing compressive load to the lumbar spine. Try it the next time you train your abs. You'll be surprised at how such a simple exercise can easily be made more challenging and effective.

I've almost figured out what he's saying, but I'm also wondering what part of the spine he's talking about saving (or even if he means the whole spine, neck-to-butt). I'd like to see a picture and compare it to what I usually do, too.

There are so many different ab exercises, too. But I'm convinced that what makes abs look good is diet. I've got a pretty strong core, but it's nothing I'd show off at the beach.. :redface:

 

[Skull Mason]

you can do all the sit ups or crunches you want but if you don't eat right your abs will never show.

 

[D_Doewell Dadong]

Well did 19 sit ups and 16 push ups.

Damaged my hand at work so i couldn't put all my weight on my left hand last night.
While i totally agree that diet is a big part of having visable abs, i'm not bothered about that. I just want a strong core. (In car terms i'm all go no show)