Weight Lifting Exercises for Beginners : Roman Ab Crunch Workout & Exercise for Beginners

[yloez29]

Knees should be brought up all the way up past parallel

[MrAclboy]

i have better things to do than make videos in the gym and look like jackass

[MrAclboy]

this guy is an idiot he needs to roll his hips up to engage the core, if he only goes 90 degrees he only working his hip flexors

[TheArnAnderson]

@MrAclboy How about you make a video on it and stfu.

[frenzal89]

good exercise. the key isnt trying to do the hardest exercise, its endurance. core work is all about endurance.

[rej3kt]

@frenzal89

wat

[frenzal89]

@rej3kt

make a proper comment.

[shaunmcd2010]

That is not a roman chair, and it is also one of the shittest Ab exercises of the planet. Try some hanging leg raises.. making sure your ankles touch your wrists.

[frenzal89]

@shaunmcd2010 try windshield wipers.

[kandaband69]

these are for beginners... its more for anyone that wants to work on ab workouts... lol

[PataniscaODC]

dude you're doing it wrong you have to get your lower back on the air if you do it like that it's very easy

[Zylen92]

it is not a roman chair and there is no "low abs" exercise... there are exercises focus on abdominal's lower parts

[THECOUGHLANSHOW]

I have watch all his videos and they are great very helpfull and hes a great teacher.

[notjustin]

i say if you cant do it with your legs straight then get so i can do weighted dips

[SirAthanasius]

This is a captian's chair.

[AngusAndersen]

there is no such thing as training the lower abs...

[JonathanBloggs]

NOT A ROMAN CHAIR

[pandaman0529]

@JonathanBloggs Yeah I was thinking the same thing. Its a captains chair

[bingefeller]

@pandaman0529 Ohh, I met a captain once. Should have seen some of the exercises he could do.

[bostonred915]

I find that there even more effective if u keep your legs straight like a leg raise rather then tuck your nee into your stomach

[yb600whp]

how many sets shud u do with this workout?

[oliver6144]

ask me something and ill tell you give me a question! lol

[munificent1000]

if i put my arms on a desk and sorta lean on it with my top part of my body,and then lift my legs and do the legs thing...will it work or will i be just looking dumb??

cuz i dont have any money for these machines ad no playgrounds

[oliver6144]

yo man just need something to support ur body weight dont use a desk i tryed it slipped and i fell then got pissed and punched a wall :p but yeah uh use a chair or tables on carpet or if some1 holding them for u its perfectly fine aslong u got that body motion

[oliver6144]

if you lay down and you make ur legs 90 degrees then push near ur abs up that works too

[munificent1000]

THNX MAN I APREACIATE IT

[oliver6144]

bro ask me anything if i dont have the answer thats better cause we will both get more knowledge of it but yeah jsut ask i got some sick ab workouts i found tho so jsut hit me up if yah need!!!

[munificent1000]

tell me dude!

tell me everythin!

this is goood studd

[worldofmig]

@munificent1000 you can pretty much do situps, it´ll work the same muscels

[samurijane]

Isn't this a captain's chair (also called power towers)? Roman chairs are for back hyperextension. Did he just lean the roman chair against the wall?

[MADE1NVIETNAM]

this doesn't work the rectus abdominus, it works the hip flexors. reason you feel it in your "abs" is because your transverse abdominus is working hard to stabilize itself.

[Girowar87]

io ho fatto na vita di fare questo esercizio per poi scoprire ke l'addome nn lavora ma lavora l'ileo psoas...

[HULLOHULLO15]

Where can I do that outside?

I.e Ghetto style!

[J03y805]

probably on some monkey bars at a playground

[JayMann620]

You could probably go to a play ground and find something to do that off on. I used to go to the park down the street from my old house and I'd just find random shit to work out on.

[davesax200]

Real romans are done on a "back hyperextension" machine /watch?v=bGBJqOItQOo

Arnie did these 20 min a day when he was in his prime

[CrzayMazy]

I got a little problem. I can do this 3x20 (30 sec breaks between) and I do crunches with 10KG behind my head, so I think my abs are pretty strong, but I barely have a six-pack (which I would like to have). Also my bodyfat is around 6%, so does anyone have any suggestion/ideas on how to improve the looks? Btw I'm 16 and primary meso-morph.

[zazeama4]

Dude just lots of cardio and protein now.

You most likey have strong muscle but it hasn't begun to build bigger.

[midairman]

Wow, you are strong :) I have a pretty visible 6pack, and I've been training for two years now... but then again, I'm pretty much an extreme ectomorph.

I'd say, start doing cardio, unless you already do that?

[CrzayMazy]

I don't really do cardio because it's freaking boring. I hate it :P But I ride at 30-35 km/u for a full 30 minutes 2 times a day on a bike and my bodyfat is around 6%, so will extra cardio really make a difference? I might give it a try then, but it would ask me extreme mental training. :) Oh, and when standing straight you don't see a real sixpack but you can definitly see there's a lot of robust muscle.

[midairman]

Heh, know what you mean:) Well, if you already do that... Maybe you could stretch a lot. From what I know, stretching helps to improve form and view. Maybe doing some waist twisting or cat stretch will help? Just an idea.

[jdavidcito90]

how many times ?? and how many sequences??

[imnvincible]

depends

[ShynAwkward]

I thought I was quite fit until I got on this machine.

My abs were crying like a bitch after only 10 reps!!

[mad1966dog]

do a double crunch...knees to elbows. you work it all. 2 sets 30 to 50 reps..

[tomvdb1990]

I always lay down on the floor, arms next to my body to keep in balance - try a bit around with this and you'll find a comfortable position -. Then keep your legs straight, lift them up ALMOST with your legs aimed to the ceiling, then lower them slowly and stop with that when your feet are 10cm or something above the ground, repeat that exercise till you can hardly lift them up anymore (for beginners about 20 times will do xD) wait 1-1,5minute, do it again, 1-1,5 min wait and do another set :)

[phaleg1977]

hip flexors priority, dont forget that huh, if u want to hit the lower abs, u goto to do it with legs flexed and from the middle way up, not all the way up and down and, quit steroids man, thats unhealthy

[VeronicaMartian]

wow, i'm always struggling to lift my feet up twice, it's amazing how he can do it straight for almost a minute.

well i'm just starting to got to the gym so...

[slashflickunderpants]

its better if u dont bend your knees and lift your whole legs. 6 pack in about 4 weeks

[pierrelolz]

Actually, many exercises can work your lower abs. Reverse crunches and workouts like the one in this video help tone your V-cut pelvic muscles and abdomen. The only thing I would change towards this workout is to extend your legs all the way for more leverage/resistance, but for a beginner this is good.

[TiGeRiZNuMbeR1]

man ur dum yes u can fucking idiot

[Jayrang1]

no such thing as isolating ur "lower abs". No matter wut Ab exercise u do, u are always working all of ur ab muscles. But yea, this exercise is a pretty good exercise. Best weighted ab exercise is cruches.

[epgloreus]

Would it be better for your abs if you extend your legs out so your body is at a 90 degreee angle?

[lchowdhury]

You are correct.  Yes, he says "lower abs".

Thanks for the site info. I will check it out.

Signed,

Dedicated gym goer.

[ukweightlifters]

If your 15-25, enjoy weighlifting/weight training and keeping fit, join

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We are a community of drug free weight trainers, on the forums you can get advice, support and possibly coaching

Or you can see our channel for possible videos which may help you in the future, just click on the name

[lchowdhury]

After 1 minute it says the following: If you are just starting, this exercise will really do a number on your lower back and you will feel great 2 days later cause you will know that you have worked them.

[lullemans72]

he said lower abs, not lower back

[lchowdhury]

Yes.

[allkillano]

if its working your lower back lol you might be to tall. you need to scoot up on it.

[Quarker99]

I don't hear properly what he says after 1:00, can someone please tell me... thx!

[allkillano]

"if your just starting, this exercise will really do a number on your lower ab.

[Quarker99]

Thanks m8

[yasinpatel12345]

crunches then this will get you an 8 pack in no time

[ninjaman1777]

lol this is my favorite exersice for abs lol

i say this cuz it really works :)

[YouAdamNazzkl0wn]

wiki:

See also

Power tower (exercise): a piece of equipment sometimes mistakenly called a roman chair that is used to perform the captain's chair exercise.

[KL24624634634]

It is the best and the most effective exercise for Abs ! But it is also quite difficult because you have to raise and hold your bony on air to do it ! Anyway it is awesome !

[wurlybird9]

you can also do hanging leg raises from a pullup bar

[20053633]

that machine is amazing!

[themangoproductions]

how many reps should someone do on that machine everyday?

[20053633]

3 sets x 12 reps a week would be okay.

[themangoproductions]

thanks wat else should i do to help my abs besides cardio?

[20053633]

Cutting out fat in your diet. Performing ab exercises such as crunches. Apart from that there's not much you can do.

[themangoproductions]

thanks again so much i already have a 2 pack so far but it isnt the only thing i have been working out

would you have any advice on the upper chest?

[20053633]

The upper part of your pecs(chest muscle) can specifically be targeted with incline chest flies, if you have access to a good workout bench. If not then it is more trouble than it is worth so just perform them on a flat surface. Upper mid and the lower parts all work together anyway.

[themangoproductions]

Thanks again so much I needed that advice. I can manage to get to an incline bench luckily.

Thanks you helped out a lot and I didnt mean for you to go out your way to explain so sorry about that.

[Toyo90]

pdl pmz

[BMD101]

That piece of equipment is known as a captain's chair or as a leg raise tower.

A roman chair is a totally different piece of gym equipment meant for back extensions (or sometimes ab work).

Right sentiment, wrong terminology

[psychoshonen]

nice, but that isn't a roman chair

[smileyman223336]

Thanks :D