Ab exercises for beginner/intermediate

kjarvo

I've been doing the 8 minute abs for about 6 months now (a few times a week prob) and I just don't feel the burn afterwards anymore. It's still a little hard, but the next day I am fine.
I still hold my hands behind my neck because I feel a strain in my neck otherwise or a rush/pressure in my head otherwise because I feel like I am throwing rather than lifting with my abs. The only exception is the toe touches at 2:57, which I have started to do without my hands behind my head, using my arms to lift my back off the floor slightly. And at 7:30 with the alternating curls, I do bicycle crunches, which are the only things that really burn.
The problem is I still can't do a single full sit-up. If I manage to do one its because I am throwing my arms forward or have my feet under something and then I tend to use my thighs and momentum to lift myself up. I can't do the v-sit where you go side to side for your obliques, I feel it everywhere but my abs, but as strain (like rushing blood to my head sort of strain). And planks straight and side I feel it in my arms more and get a strain in my head.

So can you recommend and other exercises or ways that I can make the 8 minute abs harder? The only other thing I can think of is lying on my back and bringing my straight legs up to 90 degrees and down again. Would 0.5kg ankle weights make things just a bit harder?

Thanks for any suggestions

(note: I want to build muscle, I want a 6 pack eventually, AND build strength for gymnastic type things like bridges)

kjarvo

anyone?

nathalier71

I'm doing the runtastic abs workout- takes about 13 minutes - and is challenging enough. I always put my feet under something when doing situps. I'm guessing that when my core is stronger, I will be able to do them without doing that... there are different variations -whatever works for you and build from there.

itsbasschick

kjarvodo, do you concentrate on contracting your ab muscles with each crunch?

EllaIsNotEnchanted

make 8 minute abs harder: add plated weights.
concentrate on lifting more with your core (stomach area)/ upper chest. AVOID LIFTING with the neck at all!
V lifts: you can do these with knees bent. Add some dumbells as you go side to side. Engage core. Try not to go with momentum. Sometimes focus on form and going slow is a lot more beneficial.
Slowing down and focusing on breathing might help with the rush of blood.

for your single sit ups. I think the more farther away your feet are the easier, whereas the closer the harder.

Mix in other ab programs if this one isn't helping you out. Blogilates is one that focuses on abs. I'm sure other youtube videos are big on core as well. I only mention Blogilates because I use it. However, I have seen comments with strain on the neck.

Also, get yourself a yoga mat for cushioning of the plank. You can also use your fist if the hyperextension of your wrist is too much.

best of luck.