Sit-ups and Crunches

AFRecruit2014

So as I stated in my introduction post, I am going to enlist in the USAF when I reach my required weight and/or bmi requirement. I have a workout plan that I'm on from the Air Force site that is training for BMT. The only thing I had trouble with (other than wanting to pass out because I haven't exercised at a continual pace in forever) was the sit-ups portion. The workout calls for 2 minute intervals of push-ups and sit-ups. Due to me being inactive in the workout department, I needed to start off slow with only 1 minute intervals. The push-ups was fine and I found I burned out when my minute was up. Sit-ups however... I could barely do one, which is not surprising due to my gut. What is surprising is when I tried to do crunches instead, I was unable to do those either. It's surprising because I used to blow through those 2 years ago in high school. I guess it's due to putting on the weight, but I have no clue on how to regain the ability to do crunches or even do situps. I know you have to "activate your core" but I have no clue on how to do that or work my core in general. Any help is appreciated along with exercises to help strengthen my core region.

TrailNurse

Practice everyday while you are trying to reach your BMI and you should reach your goal by then.

emmy0417

1

AFRecruit2014

1

What?

AFRecruit2014

Practice everyday while you are trying to reach your BMI and you should reach your goal by then.

Well yes, I do need to practice at it, but when I can't get one of either exercise, how can I practice them?

AFRecruit2014

bump

michielyn

I'd try alternate ones, like reverse crunches, or bicycle crunches. That way you can practice isolating your abs while improving flexibility and muscle.

Jesygfbaker

I know its not cutting edge, but I've found some great core exercises at the site for "sports injury clinic" when I was rehabbing an SIJ injury. They have beginner through advanced. Get a yoga ball, some bands, and maybe a medicine ball. Also, if pushups are working for you, you could try adding some plank work to that to start strengthening your overall core. Be VERY aware of using your abdominals to support your back, NOT the other way around. The yoga ball can help with that. Good luck on your journey!

IGbnat24

Grab a 10lb weight and lay on your back, arms extended back over your head, holding the weight with both hands, and legs straight out on the floor. Swing the weight towards your toes, using the momentum to help your abs pull you into a sit up. Gradual decrease the weight/momentum you use to get yourself into a sit up. Of course, as your stomach gets smaller, the movement will get easier, too.

HappyHope0123

How far are you from your required weight to enlist? You'll want to be sure you are at the right weight, but that you also can pass the exercise test, and then some. You'll tone up and lose more weight during Basic Training, but, you will be ahead of the game if you are semi fit. Every day exercise, and count calories. Best of luck!

steve0820

It sucks the Military still uses sit ups and crunches, such a useless exercise in my opinion. What is the height requirement for the sit ups to be?? Proper form is about 1-2 inches, shoulder blades off the floor, and that's about as much "crunching" that is required. But i'm sure they are probably looking for chest to knees?

As someone else suggested, planks are good. You could also try negative situp/crunches. Start from the top position and slowly lower yourself to the floor. You can also have someone pull your shoulders back for extra resistance.

Like anything else, just have to practice them, doing more and more. Back when I did tons of kickboxing and boxing, we would do anywhere form 500-1000 situp/crunches a day, and I eventually got better at them. Didn't really strengthen my core, didn't have a 6 pack, but I got better at doing them.

Good luck OP, I hope you reach your goal!

AFRecruit2014

Thanks for all the advice guys. To answer a few questions:

HappyHope0123 - I am 90 pounds away from the weight requirement and 30 points or percentage away from the BMI requirement. I am looking to get fit so I can pass their physical test with flying colors before BMT.

steve0820 - They're looking for Elbows to knees with your arms crossed over your chest. And don't planks work your lower back mostly? Which I know is part of your core region, but I thought situps targeted your abdominal area?

Again thanks for all the responses and good luck wishes Makes me feel good to have support on this journey.

HappyHope0123

Best of luck Bub! Keep at it, and you'll get there. I'd focus on weight loss via running or elliptical for now, but that's just my girly opinion!

parkparksarah

Hahaha I'am having problem whenever I am doing this .. because it so hard that it came to the point that I'll try another exercise..
but keep it up You can do it

Leadfoot_Lewis

Like anything else, just have to practice them, doing more and more. Back when I did tons of kickboxing and boxing, we would do anywhere form 500-1000 situp/crunches a day, and I eventually got better at them. Didn't really strengthen my core didn't have a 6 pack, but I got better at doing them.

This is exactly why I'm a big fan of Ab work w/weight in addition to Compound lifts. Unless it's something like a hanging leg raise (which uses your body as weight) unweighted Ab work is worthless IMO

OffKilter5150

Thanks for all the advice guys. To answer a few questions:

HappyHope0123 - I am 90 pounds away from the weight requirement and 30 points or percentage away from the BMI requirement. I am looking to get fit so I can pass their physical test with flying colors before BMT.

steve0820 - They're looking for Elbows to knees with your arms crossed over your chest. And don't planks work your lower back mostly? Which I know is part of your core region, but I thought situps targeted your abdominal area?

Again thanks for all the responses and good luck wishes Makes me feel good to have support on this journey.

Planks target your entire core...abs and back. Try one for a minute, in proper form and you'll understand! They are one of the best all around core/ab exercises you can do!

steve0820

Thanks for all the advice guys. To answer a few questions:

HappyHope0123 - I am 90 pounds away from the weight requirement and 30 points or percentage away from the BMI requirement. I am looking to get fit so I can pass their physical test with flying colors before BMT.

steve0820 - They're looking for Elbows to knees with your arms crossed over your chest. And don't planks work your lower back mostly? Which I know is part of your core region, but I thought situps targeted your abdominal area?

Again thanks for all the responses and good luck wishes Makes me feel good to have support on this journey.

Planks work your whole trunk, so technically yes, but with proper form, works the core pretty hard as well. I prefer isometric exercises, Vholds, L-sits, rollouts, combined with compound exercises, give a pretty strong core.

In your case, situps are going to bed needed for the test, therefore, you're going to need to practice them, and often. Not other way around it really, just keep adding more and more volume, practice isometrics holds a different inclines, do negatives. You can also add some resistance with weights or a partner.

It probably won't burn any fat, probably won't get you a very strong core, but you'll get really good at situps. If you want a strong core as well, you'll need compound exercises (squats, deadlitfts, OHP, etc..) and some isometric\resistance training. If you want abs, those are made in the kitchen.

Hope this helps brother! Good luck! :drinker:

rsclause

When I was getting started the only way I could do a sit up was to tuck my feet under a large chair. I then proceeded to nearly flip the chair. Now I can put my feet on the ground and do sit ups. Two things, it gets easier as you lose weight and as you build some core strength. I would eat at a slight deficit for a loss of 2 pounds a week and ramp up the cardio. Do situps daily and built on that. There are many smartphone and tablet situp apps you can try. Use a app on your phone to track running/ walking and sync to your MFP account,remember to eat back your workout calories.

Shutter_bug03

In April I did a 30 day ab challenge...it included crunches, sit ups, leg raises, and planks. When i first started doing it, i struggled hard to do any of it. I couldn't even hold a 10 second plank w/o feeling like i was going to die (I also had heart surgery in Feb and no exercise was allowed since September). By the end of it, i could breeze through it and hold a 2 minute plank with no problem.

But sit ups..........those darn sit ups are still the hardest thing for me to do, even though they are much easier NOW than when i first started. I despise them, but I do them bc they will not defeat me!