Better Than Sit-Ups

Sit-ups suck. Sorry, they just do. I mean, I love to exercise, and even I hate them! Fortunately, I have another option for strengthening your abs, and you can do them at home, so no excuses!

Weighted Crunches

You're going to need a book or pillow or some other object. It's better for now if the object isn't very heavy, but we're going to call it a "weight" anyway. 

Lie flat on your back on the floor. Bend your knees and plant your feet flat on the floor. Hold the weight in both hands. Extend your arms so you're holding the weight nice and high above your chest. Now you're ready to get started.

Pretend you're shoving that weight straight up into the ceiling. As you do, your head and shoulders should come up off the floor. Now relax back down so you're in your starting position again. You've just done one repetition, or "rep". Notice that you're not trying to bring your chin closer to your knees like a sit-up, and you're not curling your upper body like a traditional crunch. In the video you can see the weight travels in a slightly curved path, but focus just on moving it up and down.

I want you to do as many reps in a row as you can. Try for 10 or 12 or 15. It's okay if you can't do 15, that's just a goal. (Did you do a zillion? Good for you! Stay tuned, I have a bigger challenge for you later on.) Once you can't do any more reps, relax for a bit. Set your weight down or hold it on top of your chest, whatever's comfortable. Catch your breath for about 60 seconds. You just did what's called a "set" of reps.

Do three sets, resting about a minute after each one. That's it. Now go for a walk or lift some weights or dance with your kids.

Why Are These Better?

Well, I'm not a personal trainer, I'm just a crazy guy who likes to do this stuff. But I've read a bit about weighted crunches and several different sources recommend them over sit-ups because they're easier on the spine and lower back muscles. And some have said they're better than traditional crunches because it's easier to get the form right and not accidentally screw up your back. I just know my body is much happier after I've done three sets of these.

I'm Ready for Something Harder. What Now?

There are several ways to add to the challenge. Pick any ONE of these each time you're ready for more:

1. Do more reps per set. For example, 3 sets of 20 repetitions.
2. Do more sets. Think you could do 5 sets of 15 reps? Go for it!
3. Hold a heavier weight. Try a sack of rice or a pair of dumbbells or your kid. Fun, right?
4. Exhale as forcefully as you can each time you do a rep. Imagine you're blowing that weight right up to the ceiling. If you watched the video, this is why I sound like a spouting whale. You'd be surprised how hard the exercise gets when you do this!
5. On each rep, hold your body in the "up" position briefly before lowering yourself back down. The longer you pause up there, the bigger the challenge.

Start out easy, but keep challenging yourself a little more each week. Don't try these some day, try them now!

Really, now!

-The Friendly Lifter