Squats

Kristina661
Kristina661 Posts: 32 Member
in Fitness and Exercise
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?

Replies

  • KatManx
    KatManx Posts: 168 Member
    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.

    K
  • ladyraven68
    ladyraven68 Posts: 2,003 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?

    Do you mean weighted squats, or bodyweight squats?
  • Kristina661
    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?

    Do you mean weighted squats, or bodyweight squats?

    general squats...no weights
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    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.
  • xxanishxx
    xxanishxx Posts: 212
    girls squatting wouldwife/10
  • jaxxie
    jaxxie Posts: 576 Member
    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 bar
  • SpecialSundae
    SpecialSundae Posts: 795 Member
    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.
  • poptastic
    poptastic Posts: 151 Member
    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!
  • Cr01502
    Cr01502 Posts: 3,614 Member
    girls squatting wouldwife/10

    This.

    But only if they go down to parallel and use a barbell (or are doing goblet squats)
  • SpecialSundae
    SpecialSundae Posts: 795 Member
    Why not try doing weighted squats? They're fantastic!
  • SueGeer
    SueGeer Posts: 1,169 Member
    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 page
  • v70t5m
    v70t5m Posts: 186 Member
    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.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    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.
  • marzoh
    marzoh Posts: 9
    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!
  • Joanne_Moniz
    Joanne_Moniz Posts: 347 Member
    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/
  • Kristina661
    Kristina661 Posts: 32 Member
    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?
  • SpecialSundae
    SpecialSundae Posts: 795 Member
    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.
  • Meggles63
    Meggles63 Posts: 916 Member
    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!
  • laurajcrampton
    laurajcrampton Posts: 71
    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 squats
  • Dani19711
    Dani19711 Posts: 33
    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 minute
  • Dani19711
    Dani19711 Posts: 33
    girls squatting wouldwife/10

    This.

    But only if they go down to parallel and use a barbell (or are doing goblet squats)
    Why stop half-way???
  • Liftnlove
    Liftnlove Posts: 235
    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?

    Bodyweight squats--GOOD
    Dumbbell squats--BETTER
    Barbell squats--BEST

    I've just recently started free-squatting with a bar because my gym just got a squat rack (finally!) and in 3 months I've gone from squatting 70 lbs to 185 lbs for 6 reps. You can get strong really quickly with squats, and there's nothing better for your legs...

    Oh and I don't think crunches are pointless either. I spend 10 min 3x a week doing a variety of crunches and other ab work. I haven't done a plank in 20 years and don't plan on starting back....(planks are good though, I just hate them--I don't want to be accused of "plank-bashing") ;p
  • wswilliams67
    wswilliams67 Posts: 938 Member
    Abs are just another muscle group. I personally work them as such. I only have 1-2 Ab days and honestly I only do straight-leg lifts and crunches just enough to get my upper back off the floor. I do leg lifts to failure then immediately go to crunches till failure x3. Occasionally I'll do a Power 90 Ab Ripper 100 session just to hit all of the core ab groups. Abs are all about BF%. The lower your BF% the better your abs look... PERIOD! Exercising your abs builds strength in your core.

    Squats: ALL about correct form. Like others have said, start with no weights and get your form perfect. Then add the barbell and weight. Squats hit so many muscle groups all at once it truly is one of the best exercises ever. Also ladies, you want that round, toned bottom? SQUAT HEAVY!

    Dead Lifts: Again a great complex movement targeting several muscle groups. BUT... GET YOUR FORM PERFECT or you risk screwing up our back and then you are hosed for a very long time. I personally added Romanian (straight-leg) deads with dumbbells. Hit's the lower back and really stretches out the hams. I've become much more flexible doing them.

    No matter what you do, FORM IS EVERYTHING. Better to go a little lighter and have perfect form than try and 'bro' out massive weight. You will see better results with correct form. Quality over quantity.
  • wswilliams67
    wswilliams67 Posts: 938 Member
    Why stop half-way???

    Full ROM squats with very heavy weight is a risk of injury. If you are going light then a few ROM sets can be great. I can't imaging trying to ROM 200lbs. LOL.

    If you have a bad back try box squats.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    squats and planks

    squats - 5-8 reps to failure

    planks - keep going until failure
  • Dani19711
    Dani19711 Posts: 33
    Why stop half-way???

    Full ROM squats with very heavy weight is a risk of injury. If you are going light then a few ROM sets can be great. I can't imaging trying to ROM 200lbs. LOL.
    Agreed. But wanting the full benefits of squating, instead of mainly targetting the quats, you should go full ROM. The weight you put on is secondary.
  • alishacupcake
    alishacupcake Posts: 419 Member
    I do weighted squats as part of my lifting routine. I do with 40lbs (2 20lb dumbbells). 5 reps, 3 sets. Love it.
  • CLFrancois
    CLFrancois Posts: 472 Member
    Right now I am only doing body squats, but I have used to, and will soon, do them with the bar.
    I do crunches, reverse crunches, bicycles.
    I do planks- many. Until I puke.

    Everything has a place, depending on what you want.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    Squats - if done w/weight and at or below parallel are one of the best exercises you can do.

    I recently read an article in a magazine (Fitness RX I think?) about EMG studies and the ab crunch is one of the top exercises for ab activation. Traditional floor crunches don't do much but when you add weight, cables, decline bench and/or a stability ball it really fires the ab muscles as good if not better than any other exercise for the abs.

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