Awesome abs! Exercise of the week!!!!

[Adam Knowlden]

Here we will be incorporating the swiss ball for intense cruches combined with fascia stretching!

I start by doing swiss ball cruches. 3 rest pause sets.

Then simply roll back so you are bent like an upside down "U" on the ball. Stretch until you feel a good pull on the abs.

To intensify, Use a plate on the cruches, then hold onto the plate as your roll back. Now, still holding the plate, reach back allowing the weight to add extra stress to the stretch.

[ironteen rich]

Are you supose to crunch when you are in the upside U position?

[Steel Warrior]

i always flip off the ball when i do those any advise lol? i usualy load an easy bar and use it to hold my feet but i still flip sometimes

[IronKnuckle]

excellent technique!

[Fireproof]

Very nice exercise - one of my favorites! I also create a double-drop-set by using the plate/dumbbell:

First, hold the plate/DB above your head (most difficult position) while crunching and rep to failure.

Then, move the plate/DB to your chest and continue reps to failure.

Finally, drop the plate/DB and do reps to failure with your own bodyweight!

Talk about a a burn! WOW! /forum/images/graemlins/laugh.gif

[nozzle]

I did these Thursday and I'm still sore!

(the upside down "u" is for the stretching part)

[switch954]

ill have to try these they look good

[Venom]

Awesome!

[CoLDTuRKeY]

Sounds like something I might work in with my Rocky situps on Tuesday if I still have any ab strength left after the Rockys. And Venom your av is sweet. Where do you find little movie clips like that?

[Venom]

[ QUOTE ]
And Venom your av is sweet. Where do you find little movie clips like that?

[/ QUOTE ]

Thanks. I got it from this article, http://www.abcbodybuilding.com/magazine/theanatomyofamuscle.htm /forum/images/graemlins/smile.gif

[RGKfit]

[ QUOTE ]
i always flip off the ball when i do those any advise lol? i usualy load an easy bar and use it to hold my feet but i still flip sometimes

[/ QUOTE ]

Brace your feet flat on the floor, and then roll yourself back over the ball. I have been doing these for a long time, that stretch is awesome.

[jattfusion]

any idea for those people who dont have a ball??

[Adam Knowlden]

Yes, a great alternative would be, to perform the 3 rest pause sets as prescribed, only using standard crunches.

Then for a stretch, lie flat on your stomach, now push your upper body up with your hands, as though doing a push up, but keeping your hips and legs planted on the ground.

You should feel a good pull across your abs.

[MS LADY]

i gotta try these. thanks

[Tuf]

Awesome, OldSchool! It's on my list! /forum/images/graemlins/grin.gif

[tdenis]

Stretch - it's great! If you don't have a ball (which I don't... yet) then after my 3 sets I'll get up and stand in the doorway. Grab the top door trim and lean into or through the door opening. Nice stretch!

[Steel Warrior]

[ QUOTE ]
[ QUOTE ]
i always flip off the ball when i do those any advise lol? i usualy load an easy bar and use it to hold my feet but i still flip sometimes

[/ QUOTE ]

Brace your feet flat on the floor, and then roll yourself back over the ball. I have been doing these for a long time, that stretch is awesome.

[/ QUOTE ]

The problem is that i'm holding around 80 lbs over my head so just bracing doesn't keap me stable

[jattfusion]

i think this is workout i noticed and seen a lot in the gym .. people doni it but never really asked them about it
its using the bar with only one side having the weights
and other no weights just planted on the ground
u lift the side with weights while bending ur knees..


can some1 elaborate on this.. and tell me exactly if its abs exercise? thnx

[Pacman]

bump

[Rehmat5]

Is there a photograph demonstrating this excercise. That would greatly help.

Rehmat