Hi all, I've trying to add weighted decline situps to my routine, but I always end up using my quads too much, does anyone know of a way to focus more on the stomach? or am I just using to much weight?
try pressing your calve/ankles toward you on the padding when sitting up. first try without weight then use discretion
Decline's are horrible. Your legs or your lower back is used. Select a new exercise
I use more of a crunchie style instead of pulling myself all the way up. It works OK.
5'6", 145 lbs.
Thanks for the help guys, good to know it wasn't just me. hah.
a lot of people I've talked to really like rope crunches...I don't ever really do abs, but if I did this would be something to try
you also might want to look into floor wipers
Last edited by KingWilder; 08-03-2007 at 10:07 AM.
5'10", 170lbs, 10% bf
Bench:255 Squat:295 Dead:400
Snatch:145 C&J: 205
Chin-Up: +135 Dip: +100
Max Pull-Ups: 44
CrossFit Lv. 1, ACE-CPT
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The golds I go to has a decline that has you almost upside down and it hits the abs like mad. Yes you are using more than just abs but it works the core really well. I like em.
Change is the constant, the signal for rebirth, the egg of the phoenix.
Link to my change http://www.wannabebigforums.com/showthread.php?t=85798
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If you keep your legs straight you will be using your hip flexors as well as you abs. Keep your legs bent to avoid this.
However if your legs are bent and you start using heavy weights then your hamstrings and calves will be used to try to prevent you sliding down the slope. So better not to use too steep an angle.
I have used decline sit ups at about 30degrees, sitting up until my elbows touch my legs, with weight discs held high on my chest, but when I got to sets with with 50kg I started to feel the effects of my leg sessions so started to use a an abdominal machine instead. No more problems with legs.
Train with your brain not your heart
declines hit my abs hard as hell, just grab a dumbell and flex your abs during the movement. try twisting on the wat up too
Last edited by ZenMonkey; 08-04-2007 at 10:34 AM.
Most ab exercises involving an isometric contraction are going to use the hip flexors too - there's absolutely nothing wrong with that...
Ab exercises that involve spinal flexion (crunches and variations) generally won't engage the hip flexors as much.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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I've been thinking about trying floor wipers have I've never really tried anything for abs that I enjoyed. However, what happens when it becomes easy? You just do more reps? Seems like it would only be worthwhile for a while, since as far as I can tell, there's no way to add any more resistance.
Its always full of old ladies at my gym, but pilates is great. Those old ladies are tough too, wore me out in the beginning.