A couple of questions

[EmilyBee]

Firstly, sit-ups/crunches.

I have heard that these can actually make you look bigger and if you do them wrong you can make your muscles curve outwards.

I would have thought that the muscle would form underneath the fat and then as your fat melts away you will have a nicely defined stomach. Am I wrong? I will really miss doing crunches but if they are going to make me look worse in the long run then there's no point doing them :sadblinky

After thought: I do believe I may be doing them wrong as my neck often hurts after the first twenty. I can still feel my muscles working though and so wonder what that could be.

Second, I walked for 1 hour and thirty minutes with my bloke on Sunday. My back was absolutely killing me afterwards and I had real problems sitting down. This went away after an hour or so. I do have permanent lower back ache which I find is worse from lying in bed. I'm sure this is because I'm overweight as I have never done anything to jar my back and it seemed to get to me slowly. I know the obvious thing would be to see my doctor but if it's just because I'm overweight then I don't feel the need to. I still exercise most mornings even if it is a little achey.

Any ideas?

Cheers

[Emo_Boy]

As a few others said swimming is a good exercise to start out with but after you want to start shredding pounds swimming probably isnt the "best" way to go. Jogging is the best and remember that low intesity workouts such as walking doesnt burn as many calories and jogging or biking ... etc!

I personally have NEVER heard your muscles can 'curve.' Who told you that? I suppose it could be true, but I seriously doubt it. Im about 97% sure that is not true. Continue with your crunches, but do them correctly. Crunches can also strengthen your back as your abs do continue around your body to your back!

A crunch is to lightly put your hands (clasped) behind your head and raise you back only slightly (NOT WITH YOUR HANDS) but by tightening your stomach muscles. Do this 10 times. Then while keep your torso (upper half of body) flat on the floor swing both legs to the left and then do 10 more. Then swing legs to the right and do 10 more - this works the obliques. Then bring your knees into the air and bend them forming a 90 degree angle. Bring your arms over your head, so as you can see your elbows in front of you and then bring your knees to your head as you bring your head to your knees. Do this 10 times. Finally put your legs straight in the air and then tighten your abs, straiten your arms out and try to reach your toes. Do this 10 times. This is a VERY good ab exercise and I wish you the best!

[EmilyBee]

Thanks Emo and good description. It's not that I'm doing them wrong on purpose, I just don't have anyone sitting with me saying adjust this or don't do that. I just worry that the neck ache (which goes away as soon as I'm done), is due to doing them wrong.

Thanks again!

Edit/ I usually do cardio workouts five to seven times a week, I was going to take a rest day but decided to walk instead (not a bad thing). I'm sure I'm getting the right exercise

[Emo_Boy]

Oh I see. If you get a membership at a gym or the YMCA there are people there that will help you with all exercises including your crunches!

[EmilyBee]

Yeah, sadly lack of time and lack of money. I'll see if I can drag my husband out of bed at that time in the morning to watch me

[Emo_Boy]

Yeah, sadly lack of time and lack of money. I'll see if I can drag my husband out of bed at that time in the morning to watch me

LOL - I'm sure you will find a way!

[sadie147]

For abs I'd highly recommend pilates or an exercise ball (they're very cheap and usually come witha dvd/video). Be careful with crunches if not done properly you can cause an injury. I've been doing pilates for 2 months and my stomach has never been this flat before!

[Emo_Boy]

For abs I'd highly recommend pilates or an exercise ball (they're very cheap and usually come witha dvd/video). Be careful with crunches if not done properly you can cause an injury. I've been doing pilates for 2 months and my stomach has never been this flat before!

:clapping

[2big4mysize]

muscles are fixed in there attatchment points so they can't alter their line. The can grow larger and as they do so they will espand the entire muscle and bluldge outward a little. You don't have the enough of the human hormon used for bulking up that guys have so you don't need to worry about it.

Since you have a bad back ane neck pain you should try lowering yoursefl down to do your crunches from a sitting position and then raisint yourelf back up you can do that on a fitness ball or you can turn a chair sideways that doesn't have arms and do it with your arms crossed on your chest. Leg lifting while laying on the floor is tough on the back and not recommended any more. From your obliques you can do side bridges whick looks something like a pushup done laying on your side. you lift up with your knee and shoulder as the push off points lifting your hipsand torso using your obiques. As you get stronger you can move toyour foot and shoulder. According to electrical muscle activity testing those work the obliques best of all types of exercises for them.

Oh and tighten your tummy muscles before you start your crunches as thay limites the amount of work your thigh muscles will be doing and you only have to go back 45 degrees not all the way flat.

[Emo_Boy]

muscles are fixed in there attatchment points so they can't alter their line. The can grow larger and as they do so they will espand the entire muscle and bluldge outward a little. You don't have the enough of the human hormon used for bulking up that guys have so you don't need to worry about it.

Since you have a bad back ane neck pain you should try lowering yoursefl down to do your crunches from a sitting position and then raisint yourelf back up you can do that on a fitness ball or you can turn a chair sideways that doesn't have arms and do it with your arms crossed on your chest. Leg lifting while laying on the floor is tough on the back and not recommended any more. From your obliques you can do side bridges whick looks something like a pushup done laying on your side. you lift up with your knee and shoulder as the push off points lifting your hipsand torso using your obiques. As you get stronger you can move toyour foot and shoulder. According to electrical muscle activity testing those work the obliques best of all types of exercises for them.

Oh and tighten your tummy muscles before you start your crunches as thay limites the amount of work your thigh muscles will be doing and you only have to go back 45 degrees not all the way flat.

I agree with everything you said except for the obliques. That sounds terrible. Do you have a source for the electrical muscle activity because every fitness magazine I get it always reccomends lower side crunches for obliques. Thanks.

[EmilyBee]

For abs I'd highly recommend pilates or an exercise ball (they're very cheap and usually come witha dvd/video). Be careful with crunches if not done properly you can cause an injury. I've been doing pilates for 2 months and my stomach has never been this flat before!

I've just had a look on Amazon and the balls seem to come in different sizes. Is there a different size for each height or something? :confused

Also, the ones I looked at don't come with a video - I'll have a scout around for one that does. I don't think we have the same kind of availability in the UK as you do in the US/Canada, sadly.

[EmilyBee]

2big, forgive me but I am slightly confused with your sit-up. How could you do that on a ball without falling off?

Is this similar to what you mean?

http://www.drdavidwilliams.com/nc/stomach_heart_exercises.asp

I'm still confused about the ball :confused

I'm the type of person you need to draw pictures for :geek

[Emo_Boy]

2big, forgive me but I am slightly confused with your sit-up. How could you do that on a ball without falling off?

Is this similar to what you mean?

http://www.drdavidwilliams.com/nc/stomach_heart_exercises.asp

I'm still confused about the ball :confused

I'm the type of person you need to draw pictures for :geek

Im confused about her crunch also ... any 'modified' version usually isnt as good.

[2big4mysize]

yep his layback is very much what I'm talking about. the balls come in different sizes fro height and there should be a sizing chart on the site you are ordering from.

I posted ball execise pics and charts on this site if you use the search feature you can find them. or you can do a internet searcgh for a free exercise chart for fitness balls. once you get your balance on the ball you will be amazed at the workout you can do sitting on it and all the free exercise you get using it as your chair.

Emo_Boy the individual muscles and the exercises for each are posted on this board in the exercise forum along with the info on the testing. folk were surprized like heck that the incline bench press did npt isolate the different chest muscles but actually worked shoulder muscles with chest muscles.