Inclined crunches / sit ups - which variant

pospichalales
pospichalales Posts: 4 Member
edited December 2024 in Fitness and Exercise
Hi,

I have a new bench for dumbbell presses and ab workout.

I did some crunches and situps on the ground, now I would like to try the inclined ones.
It is not my only ab ecercise, I do plank, knee raises and ab wheel as well. But I like this exercise so I would like to keep it in some form.

I made 3 variants and I would like to choose one which will not hurt my back.

The first one are just crunches, it should be technically good and safe:

youtu.be/hr3Jv1KaaeY

The second variant is with a little lifting of back:

youtu.be/3EETrMGNWeU

And the last one are almost a full sit ups. I tried my best to squeeze my abs.

youtu.be/IiQwpWNIycc


Which variant would you recommend me to do?

Replies

  • MT1134
    MT1134 Posts: 173 Member
    pospichalales wrote: »
    Hi,

    I have a new bench for dumbbell presses and ab workout.

    I did some crunches and situps on the ground, now I would like to try the inclined ones.
    It is not my only ab ecercise, I do plank, knee raises and ab wheel as well. But I like this exercise so I would like to keep it in some form.

    I made 3 variants and I would like to choose one which will not hurt my back.

    The first one are just crunches, it should be technically good and safe:

    youtu.be/hr3Jv1KaaeY

    The second variant is with a little lifting of back:

    youtu.be/3EETrMGNWeU

    And the last one are almost a full sit ups. I tried my best to squeeze my abs.

    youtu.be/IiQwpWNIycc


    Which variant would you recommend me to do?

    Hard to say exactly. What are your goals? Limitations?
  • cwolfman13
    cwolfman13 Posts: 41,864 Member
    Situps of any kind are about the worst "ab" exercise you can do. The only reason anyone should be doing situps is if they have to in order to pass some kind of PP test (ie military, etc). It's hard on the neck and back and works your hip flexors far more than it does your abs...in reality, there is very little ab engagement. It's a dinosaur of an exercise that should just go away.

    A standard, basic crunch is not as bad, but the other exercise you mention are far superior so I would see zero need to do any of these variants.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Since you're doing the ab wheel, then situps, crunches, and planks are probably redundant. Try to include heavy deadlifts, which work the abs well.
    But i don't have a problem with adding a few situps if you don't feel back pain. They do work the abs pretty well according to the studies i've seen, and your slight decline works them more.
    To answer your Q, the second one looks fine.. nice slow pace. Just keep your head in line with your back, don't flex it.
    Btw, watch a few tutorials on the ab wheel in Youtube. It's an easy exercise to screw up. :+1:
  • pospichalales
    pospichalales Posts: 4 Member
    MT1134 wrote: »

    Hard to say exactly. What are your goals? Limitations?

    My goal is to have strong core and at least a bit visible six pack.
    I do not have any limitations now. I would like to choose a variant which would be safe for my back.
  • pospichalales
    pospichalales Posts: 4 Member
    Cherimoose wrote: »
    Since you're doing the ab wheel, then situps, crunches, and planks are probably redundant. Try to include heavy deadlifts, which work the abs well.
    But i don't have a problem with adding a few situps if you don't feel back pain. They do work the abs pretty well according to the studies i've seen, and your slight decline works them more.
    To answer your Q, the second one looks fine.. nice slow pace. Just keep your head in line with your back, don't flex it.
    Btw, watch a few tutorials on the ab wheel in Youtube. It's an easy exercise to screw up. :+1:

    I do deadlifts (up to 120 kgs).
    The abs do some stabilization here but the main focus is to legs and back. I do not feel abs from this exercise but it does not mean it does not work.

    Thank you. I will go with the second variant and fix my head position as you advice.

    And yes, I felt my abs well from it. I do not think it is bad exercise at all as many people say, if done correctly.
  • pospichalales
    pospichalales Posts: 4 Member
    Made a little upgrade for the #2:

    youtu.be/4K2dsa9voQc

    Now I am not giving top of the scapula and my head back to bench so this keeps tention in my abs for the whole time.

    It was quite hard now as I was able to do just 10 reps in one set.

    I would choose this variant for my exercising. Do you agree with me?
  • sgt1372
    sgt1372 Posts: 3,997 Member
    pospichalales wrote: »
    MT1134 wrote: »

    Hard to say exactly. What are your goals? Limitations?

    My goal is to have strong core and at least a bit visible six pack.
    I do not have any limitations now. I would like to choose a variant which would be safe for my back.

    Deadlifts and squats will do more for your core than anything else.
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