Squats
Kristina661
Posts: 32 Member
Any ladies do squats on here? How many sets and reps would you suggest a day to make a difference? And I heard crunches are pointless
...anyone do planks?
...anyone do planks?
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Replies
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I incorporate around 50 squats into my routine, but this is along with side squats, squats with an ankle touch and other thigh/leg related exercises (can you guess i have a problem with my thunder thighs? lol)
With regards to crunches, i do 100, but again along with other ab related exercises.
K0 -
Any ladies do squats on here? How many sets and reps would you suggest a day to make a difference? And I heard crunches are pointless
...anyone do planks?
Do you mean weighted squats, or bodyweight squats?0 -
Any ladies do squats on here? How many sets and reps would you suggest a day to make a difference? And I heard crunches are pointless
...anyone do planks?
Do you mean weighted squats, or bodyweight squats?
general squats...no weights0 -
I do 2 warm up sets then 3 or 4 'working' sets with a heavy weight.
I occassionally do planks, but heavy squats and Deads are are great for your core.0 -
girls squatting wouldwife/100
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I do Weighted squats as part of SL 5x5. Planks are great, but don't do crunches unless you're talking about the chocolate Crunch bar, lol. In week 4 of SL and not sure of PB but doing about 110lbs right now.
Cheers.
Sorry, yes Barbell squats with the oly bar0 -
Currently none... because I've temporarily screwed up my legs, but I was doing 3x12 squats with 20kg and I'm planning to start 5x5 weighted squats after my legs heal.0
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I do squats with weights, you'd have to do loads unweighted to make a major difference I'd have thought?
I do 3 or 4 sets of 8 with 50kg (although I started with about 10kg) and have noticed a BIG difference in lower body!0 -
girls squatting wouldwife/10
This.
But only if they go down to parallel and use a barbell (or are doing goblet squats)0 -
Why not try doing weighted squats? They're fantastic!0
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There are several of us doing this:
http://www.myfitnesspal.com/topics/show/918243-30-day-squat-challenge - you can join whever you like!
There is also a '30-day-squat-challenge' Facebook page0 -
Planks
Side Planks
Elevated Planks
Planks on a Ball
Walk your hands out to a plank and in from a plank
Crunches are good for building explosive ability to pull your torso to your legs ... not something most of us need or use in daily life. However, everyone can use a stronger core.
Start with bodyweight squats to learn proper form of thighs below parallel, then grab the barbell and up your weights.
I second the deadlift recommendation, though found out I am much more comfortable with a sumo deadlift variation due to my long torso.
2 to 3 sets of 8 to 15 reps (higher reps with lesser weight builds endurance, lower reps with higher weight builds muscle strength)
And then it is time to get into power exercises ... but start with weight training and core development first.0 -
Crunches are not pointless. They help strengthen your core, but in regards to having visible abs then yes, they are pointless.
I Find weighted exercise ball sit ups to be effective, but hold the weight behind your head. V-ups are good too.
And properly doing barbell squats and dead lifts really hit the core.0 -
Squats are FAB!!! and crunches do make a difference, they strengthen your core, people think they are useless because they can't see a six pack straight away, once your body fat is down you will be able to see the the difference!!! Squats make a huge difference to your thighs and bottom... i do around 3 sets of 50 in my routine, they kill but it's worth it!0
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Squats; It depends on what your goals are.
. Side planks are great, add some weight to your planks.... Kettlebell turkish get ups and russian twists and windmills are great... movements that your body would normally do in a given day.
You might want to read this in the New York Times about crunches...
http://well.blogs.nytimes.com/2011/08/17/are-crunches-worth-the-effort/0 -
Why not try doing weighted squats? They're fantastic!
what kind of weights? like hand weights or does it have to be a barbel at the gym?0 -
Why not try doing weighted squats? They're fantastic!
what kind of weights? like hand weights or does it have to be a barbel at the gym?
Little 5lb hand weights aren't going to do much good, but you can use dumbbells or kettlebells instead of a barbell.
You need to use progressively heavier weights though i.e. once you can complete your full sets (3x8, 5x5 or whatever reps you're doing) with a weight then move up to a slightly heavier one.0 -
Why not try doing weighted squats? They're fantastic!
what kind of weights? like hand weights or does it have to be a barbel at the gym?
You can use dumbbells, if you like. I don't belong to a gym and haven't (yet) bought a weight bench, etc., but I grab a couple of dumbbells and do 3x 8-10. So far, I've progressed from 15 lb. to 25 lb. each in 3 weeks, so I'm getting there. Good luck!0 -
Any ladies do squats on here? How many sets and reps would you suggest a day to make a difference? And I heard crunches are pointless
...anyone do planks?
Why don't you try the 30 day Squat challenge? I'm doing it at the moment and on day 11. I did up to day 7 all as one set, but now I do 2 sets of 50 squats and then today will be +10. I think the idea is to try and do them all in one go... But some people do sets of 10 - whatever works best for you! As long as they are done properly, with a 90^ bend in the knee, with feet facing forwards and no heel raising. My thighs and bum hurt... So I think it might be doing something good! I'm going to do the same next month for another 30 days, but use a small weight in each hand with each squat (maybe just 1kg or something).
Day 1-50 squats
Day 2-55 squats
Day 3-60 squats
Day 4-Rest
Day 5-70 squats
Day 6-75 squats
Day 7-80 squats
Day 8-Rest
Day 9-100 squats
Day 10-105 squats
Day 11-110 squats
Day 12-Rest
Day 13-130 squats
Day 14-135 squats
Day 15- 140 squats
Day 16-Rest
Day 17-150 squats
Day 18- 155 squats
Day 19- 160 squats
Day 20-Rest
Day 21- 180 squats
Day 22- 185 squats
Day 23- 190 squats
Day 24-Rest
Day 25- 220 squats
Day 26- 225 squats
Day 27- 230 squats
Day 28-Rest
Day 29- 240 squats
Day 30- 250 squats0 -
I do full ROM weighted squats. Works the whole body but especially glutes, like a charm! I also do crunches (full ROM, straight legs), planks and vacuums.
Forgot the set/reps thingy. Mmmm, about 6-8 sets of 10-12 reps. If I have some energy left, I'll trow in some extra, if not I stop. Crunches 4 sets of 20 reps, planks and vacuums 5 x 1 minute0
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