Doing situps and/or using an Abroller

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    Oct 03, 2010 6:37 AM GMT
    I've always been a cardio guy and weight lifter, but I've never strengthened my core stomach muscle group:/. It's probably why when i was skinnier, I was still rather flabby.

    Is it normal to be so bruised right after starting to do situps? I did like 30 yesterday and some ab rolls using an Ab roller and I can hardly get up without wincing in pain today. It is literally the first time I've done it in 8 months. Don't laugh icon_redface.gif
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    Oct 03, 2010 7:46 AM GMT
    Hey.
    A few things in your post were worth commenting on:

    1.) You can't spot reduce fat. So just doing stomach exercise will NOT make you less flabby.
    2.) It's not normal to be bruised after doing sit ups. It is normal to be really sore and have pain for a few days if you haven't done any ab work for a long time.
    3.) Consider an ab wheel instead of the roller. It is way more effective, but also easier to injure your back if you aren't careful.
    4.) Don't forget to do exercises for your back too. It's also part of the core and you need to balance the abs with the back.

    No pain no gain ;)
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    Oct 03, 2010 7:53 AM GMT
    NiklasErik saidHey.
    A few things in your post were worth commenting on:

    1.) You can't spot reduce fat. So just doing stomach exercise will NOT make you less flabby.
    2.) It's not normal to be bruised after doing sit ups. It is normal to be really sore and have pain for a few days if you haven't done any ab work for a long time.
    3.) Consider an ab wheel instead of the roller. It is way more effective, but also easier to injure your back if you aren't careful.
    4.) Don't forget to do exercises for your back too. It's also part of the core and you need to balance the abs with the back.

    No pain no gain ;)


    (1) having a strong core WILL reduce waist size, however. It is worth doing even if it makes no visible difference.
    (2) Do you really mean bruised or just "really sore"? and yes to working the back too (try supermans)
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    Oct 03, 2010 5:11 PM GMT
    I love the Ab wheel (just got introduced to it by my trainer). Of course I'm not strong enough to use my toes yet (I'm still using my knees), but they work out abs, back and arms too, and gives me a nice quick burn that I don't get from just doing situps.
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    Oct 03, 2010 5:16 PM GMT
    If you haven't done any ab/core work in 8 months, then yes you will be really sore the first couple times you do. Try planks and all the variations, they're great for strengthening your core and since it's just a matter of how long you can hold the positions, you can always strive to be better at them. Also, deadlifts will also work your core. As will any exercises that use balance... such as one-legged exercises and things like that.
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    Oct 03, 2010 6:08 PM GMT
    This thread reminds me...been meaning to pick up an ab wheel.
    Those things are fucking awesome!
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    Oct 03, 2010 6:28 PM GMT
    Is an Ab wheel just a handle bar with like 1 big wheel on it or something.. ?basically it requires more strength/endurance to use it and utilizes more muscle strength?

    I guess it would probably be more comparable to soreness.

    So I should continue the abs/situps through the pain ?

    What kind of exercises do you recommend for the back?

    Thanks for the help guys.
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    Oct 03, 2010 6:35 PM GMT
    Lostboy said
    NiklasErik saidHey.
    A few things in your post were worth commenting on:

    1.) You can't spot reduce fat. So just doing stomach exercise will NOT make you less flabby.
    2.) It's not normal to be bruised after doing sit ups. It is normal to be really sore and have pain for a few days if you haven't done any ab work for a long time.
    3.) Consider an ab wheel instead of the roller. It is way more effective, but also easier to injure your back if you aren't careful.
    4.) Don't forget to do exercises for your back too. It's also part of the core and you need to balance the abs with the back.

    No pain no gain ;)


    (1) having a strong core WILL reduce waist size, however. It is worth doing even if it makes no visible difference.
    (2) Do you really mean bruised or just "really sore"? and yes to working the back too (try supermans)
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    Oct 03, 2010 8:50 PM GMT
    "Abs" are a function of body fat levels. You can have no muscle, and still have visible abs.

    If you want "abs" you'll want to keep your calories up, eat small meals often, and do HIIT.

    If you want a strong core, you'll want to make sure that you do exercises that work on that area. Don't forget to work agonists and antagonists, so as to avoid muscle imbalance and the resulting problems that come from being out of balance.

    Most advertised ab stuff is JUNK.

    With regard to your muscle soreness, back off, recover, and go at it again. You'll be just fine. Perhaps you need to "ease" into it.

    Remember: don't be an idiot weekend warrior overdoing it, and hurting youself. Ease into it, and make it a lifestyle, and pre-hab to avoid re-hab.
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    Nov 27, 2010 8:26 PM GMT
    Is anybody doing the ab wheel from their toes (i.e. not on their knees)? I'm killing myself and I can't seem to do it, unless I want to end up with a severe tearing pain in my lower abs.
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    Nov 27, 2010 8:57 PM GMT
    i love the ab roller, i work it on middle, and side to side,....about 3 sets of 15 reps on each angle, so a total of 45 reps per set..... 2-3 times a week is plenty with other core ab workouts.... icon_razz.gif
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    Nov 27, 2010 10:57 PM GMT
    q1w2e3 saidIs anybody doing the ab wheel from their toes (i.e. not on their knees)? I'm killing myself and I can't seem to do it, unless I want to end up with a severe tearing pain in my lower abs.
    Wow man, that's fucking intense! I hope you're working your obliques and lower back just as intensely. If not, you're setting yourself up for some serious back problems due to muscle imbalance.
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    Nov 28, 2010 1:04 AM GMT
    Yes, I do obliques on the twister machine at the gym (up to about 130 or so, I think it's pounds) and my PT kills me every time he tells me to do back exercises.

    I'm still just using my knees with the ab wheel but I can't for the love of God do it starting from my feet and then extending till I'm completely stretched out (toes to wheel)!