How Can I Add More Resistance to Ab Workouts

without using the machines at the gym? i use them when i'm there, but i don't always work out at the gym that has ab machines. what can i do when crunches et. al. get so easy i can bust out like 75 without blinking?

Crunches on a Swiss Ball, and/or with your feet on a bench, and/or with a weight, and/or extending the weight out over your head. 

Reverse crunches, with/without weights between your ankles (light weights!!)

Russian Twists on a ball with/without a weight. 

Plus things like deadlifts and squats work your core quite well without being "ab" centric. 

Planks, and when those become too easy, planks with your feet elevated.

And what karozel said: things like deadlifts and squats work your core quite well without being "ab" centric.

what's this "swiss ball" i keep hearing about?

and any ideas for getting at the obliques? sounds like maybe whatever a russian twist is will work.

Swiss ball = exercise ball (http://en.wikipedia.org/wiki/Exercise_ball)

oh, that swiss ball! what makes it swiss?

what about doing crunches with your arms stretched upwards holding some kind of weight?

someone correct me if thats wrong, I wouldnt actually know if that's good or not, it just feels like it would be more resistance...

Again, per wikipedia - apparently it was first used in Switzerland.

Original Post by t0n4r1n0t0t0r0:

what about doing crunches with your arms stretched upwards holding some kind of weight?

someone correct me if thats wrong, I wouldnt actually know if that's good or not, it just feels like it would be more resistance...

 

I think it's better to have the weight pressed against your chest. If you hold it as you suggest, I imagine you would put a lot more stress on your back.

Speaking of which, few people actually do crunches correctly. Actually, I've only heard tales that there exists a "correct way to do crunches"

Your core is meant to stabilize your body. Which means that crunches are doing the exact opposite of what you want your core to do - scrunching up your body. I sit at a desk all day, and get pretty hunched over by the end - why do I need an exercise to re-create that position.

Planks, squats, deadlifts all strengthen the core by using it to stabilize.

So personally - I'd say ditch the "ab" workouts and focus on the bigger exercises that use the abs for their actual purpose.

Original Post by dalmalama:

and any ideas for getting at the obliques?

Squats and deadlifts. 

Original Post by amethystgirl:

Planks, and when those become too easy, planks with your feet elevated.

 

Or try starting a plank the normal way, then lifting your right foot and/or left arm up and hold. Alternate with left leg/right arm.

Original Post by karozel:

Crunches on a Swiss Ball, and/or with your feet on a bench, and/or with a weight, and/or extending the weight out over your head. 

Russian Twists on a ball with/without a weight. 

 Medicine balls are good for this.

I use a medicine ball and have someone throw it to me. I started with an 8 lb, but this was after toning a lot with other stuff. Most peopel starting need 4-6 lbs @ most. I am using 12 lbs now. I have 4 different stlyes of crunches I do w/ the ball, when it is thrown to me, so in total I do over 100 with that. I also do leg lifts with one between my legs (6 lbs) It heloed me to get a 6 pack the first time around.

I second the planks thing. A challenge w/o weights.

Original Post by cellotlhicks:

I use a medicine ball and have someone throw it to me. I started with an 8 lb, but this was after toning a lot with other stuff. Most peopel starting need 4-6 lbs @ most. I am using 12 lbs now. I have 4 different stlyes of crunches I do w/ the ball, when it is thrown to me, so in total I do over 100 with that. I also do leg lifts with one between my legs (6 lbs) It heloed me to get a 6 pack the first time around.

I second the planks thing. A challenge w/o weights.

I would think that throwing the medicine ball back and forth would be great.  Because then you would be using it more to stabilize your torso than to scrunch it up. 

Hmmm, I wonder if there is some way to that by yourself though????? 

When I lay down and do leg lifts with it between my feet, it is solo. Also you can hold it and rotate your torso, touching the ball to either side to work your obliques.

i don't have to do it by myself. by bf is a workout fiend, but he's already (naturally) lean and muscular, so his workouts aren't the same as what i need to lose 40 pounds of fat. he'd friggin' love to toss a medicine ball back and forth with me.

I think I felt some bitternes there. lol. Does someone hate the medicine ball? . If so, pilates is great to help you develop core strength and a moderate class might be more beginner friendly. But the balls awesome for building those muscles up.

besides planks, squats, deadlifts..hang from a pull up bar and do some hanging leg raises.

Lie on floor, holding two dumbells by your chest,  bring yourself half way up, while doing so, raise arms up as if doing overhead press, come back down [as you also bring arms down bent at 90 degree angle [count 4 by 2 by 4] repeat 15 times for 3 -4 sets.

Weighted side bends..just remember to not bend knees.

wrap a resitance band around something sturdy, lie on floor approx 6 ft from the structure, while lying down pull band to shoulders, hold there and do crunches.

I am not really an advocate of crunches but gave you some ideas anyways!

cello: not at all! i actually like the ball. i forgot all about it, but i used to do routine with a 10-lb ball when i had a trainer. i forgot every single thing he taught me. but it was sit ups on an inclined bench, feet up, head down, and i'd have to sit up and touch the ball to my knees, without stretching my arms to do it. that was hard as hell! but i liked it.

i gotta print all these ideas out and give 'em a try. thanks guys!

Hi Dalma, I found a great ab workout with the swiss ball under the Exercise sticky above.  It's got some moves that don't seem that hard just reading about them, but really give me a run for the money!

Here it is:http://caloriecount.about.com/article/partner /core_strength

Edited to add link

I'm going to add another vote for squats and deadlifts. I was skeptical of not doing ab-centric stuff until I tried it, and my abs still get a little sore after every workout just from having to stabilize me for pretty much everything I do with weights.

And I will continue to shamelessly plug New Rules of Lifting for Women. I'm only 4 weeks in and absolutely amazed with myself : )