Abdominal and lower back strength training - with dick all equipment

[rabbitweed]

So I am sick of doing crunches and leg lifts - I want something with more difficulty, suitable for doing a small number of reps.

I have... two dumb bells, a bunch of strong furniture - benches, chairs, what hav you. Any ideas?

[slicknickns]

jackknife sit ups with the dumbbell or weigh plate in your hand. Will tear your core up like Del Taco instigated diarrhea.


http://www.exrx.net/AnimatedEx/Rectu...knifeSitUp.gif

[Ethan]

Originally Posted by rabbitweed

So I am sick of doing crunches and leg lifts - I want something with more difficulty, suitable for doing a small number of reps.

I have... two dumb bells, a bunch of strong furniture - benches, chairs, what hav you. Any ideas?

This might be poor form, but try laying prone on a bench with your feet wrapped around the legs. A standard bench will probably leave you hanging over the end at your belly. Then cross your arms and raise your torso. You probably won't be able to do many reps, and it will put your erectors to the test.

For lateral abdominal muscles, slowly lean to the side with weight in each hand, then slowly return to center on exhale. Be sure that the arm on the side you are stretching remains relaxed, and not up in the air. You'll be working some muscles that are also used for inhalation, so if you aren't careful you'll pull a muscle that will make it hurt to breath.

[Painzstake]

For abs option
1. Raise both feet into air so you form a 90* angle then try and tap your heels your knees don't necessarily need to be straight but it's a better work out.
2. get a weight of 10,15,20 kgs and do sit ups with that on your chest or for more difficulty always hold it in the air above your pelvis, but for me at tires out my arms before my abs.
3. bicycle laying on your back you raise your left knee up and connect your right elbow to it repeat for opposite.
For back there isn't much, but that's okay because you don't want to stuff your back up.
1.laying down flat on a surface like a table with your torso hanging off the edge, connect your feet to something solid so you don't fall off. Lower your body so you form a -90* angle then full extend to about 200-220* with your fingers interlaced behind your head elbows out.
2. chin ups palms in for mid back, palms out for upper.
3. Laying on your back and raising both your legs straight together so your heels are like 10cm(4 inches) off the ground, then raise it 25cm(10inches) then up to say 45cm (18 inches) then rotate through that once
4. Sit ups but tensing your back is okay but not an idea work out.
5. Weighted pack is another.

Honestly these are HARD workouts designed to get you stuffed really quick back 4 and 5 are kind of well shit in comparison. If your able to do 5minutes plus of any of these you are doing really well. If you find it too easy your likely doing it wrong... unless you already do like 300+ situps easy even then its tough.

Edit: Those muscle groups are more useful with longer reps lower resistance, are you just aiming to look good or actual strength?

[i poop in your cereal]

Bridges.
Hanging Leg Raises.

[007GoldenShower]

Originally Posted by i poop in your cereal

Bridges.
Hanging Leg Raises.

/thread