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

[FAB12UCB]

I am telling you that this is wrong, you want to put your arms crossed on your chest, hands on shoulders, and crossed over each other. left hand on right shoulder, right hand on left sholder. Also, you want a 90 degree angle on your legs.

[bodybuildingmethod]

You don't want to put your arms behind your head,; this will cause injury. Also, you want to lift your legs to 90 degrees for the best ab crunch workout.

For more info about the workout, check out: youtube.com/watch?v=2pCjxbRbjV­k

[lazarotheboss123]

im a biginner and i want to build muscle fast can you help me with that please, or tell me the name of some good proteins

[joshryker]

What a surprise. Tiny, tiny ass chicken legs.

[MsMisssky]

Very nice

[geoffck6969]

This guy is AWESOME! Unlike most ofthe "pros" posting videos who tend to focus more on promoting themselves, this guy keeps it simple and focuses on making the exercises simple to understand for noobs like me. Thanks dude!

[wyciskTV]

Double crunch works even better

[VJBrambi]

Very informative video. I am now working out for a bout 4 weeks. I'm on a fat free diet and trying to get myself a load of vitamins and protein (I'm not english - the stuff which meat has the most). I do the crunches with my arms crossed, because a trainer in my fitness told me so - is that another type of crunch or is it just so I do not push againt my head and curve my neckspine too much?

[musixfinest]

This is ok until you get tired and start pulling on your neck inadvertently. Positioning the hands to the side of the head is much safer.

[671rojas]

this is for all around abs? or just a certain part?

[WorkoutResolution101]

Very Helpful vid..d my new year.. so i started my new years resolution and if ya have any tips to help me out wit my workout please watch my video and comment for any pointers thanks :)

[willieofroanoke]

Do more cardio exercises and reduce fat intake. While some might think so you can't target body fat like love handles unless you do liposuction and literally have excess fat sucked out. Fat loss happens all over the body gradually and your body decides what stores to reduce. You might try targeting body areas where exercise might firm up problem areas, but unlike muscule which might growth in response to targeted exercise, fat in one area can not be targeted.

[uckfaouyaagotfa]

Kirk for president

[HELLO2YOU3]

But whats the best kind of low fat diet to be on any help please

[seusgordo]

if you do at least 1 hour of treadmill everyday you will not need to do any diet

in my case I'm not fat and I eat a lot, but the values can vary for each person, so you can do and don't loss fat, but you also can do and loss a lot of fat

[mawsko]

false about the treadmill.

it's better to get 30 minutes of running/jogging OUTSIDE than 3 hours on the treadmill.

on a treadmill you only propel yourself against the downward force of gravity. when you go outside and run, you must propel yourself both upward and forward. the treadmill creates forward momentum for you which is NOT GOOD.

[seusgordo]

actually treadmill is GOOD, if it wasn't I certainly would never do, and works better for me than running/jogging and stuff (soccer is nice too and i also like it)

all that i've said can vary for each person, so for me I prefer to do treadmill xD

I also like to do a walk in the rainforest near to my grandfather home, but I only go there 1 or 2 times in a month

[RavagingLTD]

Ever thought of this: you may have a fast metabolism.

[jwalsh8]

Hey man search steve turano from body performance on youtube because he has awsum vids that will change the way u think about dieting. Basically there are no fad diets that will work AND keep u in perfect health.. just good old calorie controlled diet. You dont really need to even exercise to loose weight but it helps to build a good calorie deficit and speed up the process.

[NaruIchiLuffy]

I try my best to do crunches this way but keeping the arms up in that position sometimes is a pain in the ass o.0

[willieofroanoke]

Cont.

For most men getting rid of visceral (or deep fat) fat is relateively easy... because a low fat diet combined with exercise can burn it off. The variable is when will your abs show? For most the threshold is around 16% body fat. At this point if the lightening is just right and you suck it up, just right you might begin to see a faint beginnings of abs. To really see them many need to get BF down to 8-10% range.

[willieofroanoke]

No amount of exercise will get your abs to show if they're hidden under fat. We're talking 2 kinds of body fat. Subcutaneous fat such as the much hated male "love handles" that accumulates on the sides and lower belly, usually at navel and below. If you can pinch it between your fingers and wiggle it around it usually is subcutaneous. Sorry, difficult but not impossible to get rid of with diet or exercise. The other type of fat is called visceral fat. It surrounds internal organs.

[munificent1000]

how do u get rid of subcutaneous fat?

i have a very light 4 pack but dnt eed to suck in my stomach or lightening...but i do have a little love handles i wna get rid of it all..HOW SO????

[worldofmig]

@munificent1000 do cardioexercise = Run, power walk, Drive the Bike, swim. etc. Nothing comes easy Good luck mate!

[RavagingLTD]

Drive the bike? :o

[HondaSllK]

He is doing it perfectly. There are 2 reasons for hand behing the head. 1- support the weight of your head but not to assist you in your contraction. 2 with arm and hands in this position it provides more resistance which in turn gives you a higher quality workout. You can also place a medicine ball or weight plate in place of your hands for a more intense workout.

[MrMuscleCoach]

Great job Kirk. All your videos are clear and on point. Great advice.

[RiflemanBob]

isent it better to do Jack knifes instead of what this guy is doing?

[willieofroanoke]

Cont

IMPORTANT... if you get an exercise ball you must properly inflate with the included hand pump. It ain't a basketball, it should be a bit soft. Don't guess, measure and keep it inflated to the recommended size using a string cut to size or tape measure. I have a 65 cm ball and have it inflated to the required 80 inch diameter. Yes, it takes a bit of practice to learn how to balance properly to do the exerices correctly. Many how-to vids on YouTube.

[willieofroanoke]

You MUST reduce body fat. For most that means getting below 16% just to begin to SEE them. For exercise the simple Ab crunch is the best. This is one exercise where you do ONE long set and the number of reps is high... work up to a 200 or so. Ab Wheels really work... but difficult at first. Get a exercise ball. Do crunches on that. A challenge but effective. Get one that has sand in it to keep the ball more stable like Reebok stayball. Get the right size based on your height.

[lordOFbrooklyn]

doing 200 crunches is only gonna work your muscle resistance...so why stop at 200? why not 1000? 10,000 even?? to have killer abs you need 2 things: low body fat and strong ab muscles, you don't get huge ab muscles by doing 200 crunches, you get them by doin 8 to 12, or 10 to 15 with weight

[ChrisNZPorirua09]

he's good

[DrivableNano]

okay im 14 and i wanna get abs and upper body muscle i never lifted weights in my life how do i go about this?

[darkdrago745]

eat right, lots of protien, carbs, no fats, fat free stuff mostly, and workout alot look at other vids like the spartan 300 workout and etc

[torontoskater2]

push ups sit ups crunches

[steveoco1]

At your age just eat a good diet and stay active, you will see them in no time.

[krobonx]

his head is biggggg

[phaleg1977]

he should defenitly quit steroids, its doing bad for him, wrong mecanics and the behind the head heads...DEAR LORD!!!

[DragonToko]

Hey, shit heads, U can keep your hands in your asses if U like. Point is how to flex waist right to get a result. Some assholes can't say anything good, just throw shit to people. If U know how to do it right - make a video, show it proper way. What a pricks!

[jonhrambo3234]

indeed

[madmenyo]

Hands behind the head is a bit oldschool yes. It can give you minor neck injuries.

But from all his beginner vids i have seen his technique is spotless. But he is using a lot less weight then he normally is.

[shaggy94582]

yall are probley out of shape losers or you wouldnt be looking up stuff for beginners, and yall are trying to tell people that this dude is wrong. trust this guy as you can see he is in shape so it must be working

[willieofroanoke]

A good variation on simple ab crunches is bicycle crunches. Get into position as shown in vid, then raise and extend alternating legs as if your were riding a bike. For better result try to alternate touching your opposite knees as you go. If you don't feel some burn in your abs, you're not doing it right or long enough. Your neck shouldn't hurt. Do one long set anywhere from 50-200, best to do last if you're doing other exercises.

[SonKev1]

Dont touch or put your hands on the back of your head, you will have neck issues soon, this guy is stupid.

[iAmbitions]

That's only because some push against the head, your only suppose to keep your hands back there, and keep your neck perfectly straight .

[xctony07]

that's crap...

[sjsharks143]

i only do sit ups not that

[HUNK21000]

Soo should I do more Running cuz i did 400 reps of various and different ab work outs and i didnt do hardly any running.. soo should i run a lot then do sit ups or what?

[voshond]

run after your workouts, spend more time burning the fat on your abs than the exercises themselves, every abdominal muscle 50 reps is more than enough

[djpl1984]

It's best to keep your forefingers above your eyes. Hands behind head mean you may use arms to help unwittingly

[crackxmuzik]

Umm, No offense to the guy... I mean he is ripped up... but isn't he doing it wrong? Don't you have to have your arms crossed like an X in front of your chest? I always heard doing it from the back of the head could hurt your neck...

[3adawes1]

Unless you have a neck made of paper, it makes little difference. Having the arms behind the neck helps to stretch the abs as well.

[1ndahouse]

do it take longer to get the botom part of the abs or m i doing someting wrong cus i think im working out all the abb muscles

[folfol2]

how can i have abs im just 13

[OoRoninoO]

Low body fat percentage.

[ImPsychosocial]

Do a little bit of cardio( run about a mile ) then do some crunches

[bliss1083]

People don't use your hands behind your head to pull yourself up, that could cause neck strain and it takes away from the ab workout. I put my hands on the side of my head instead of the back...

[Georgie2500]

He's not "pulling" his head up. He's simply just putting his heads behind his head and raising just his ehad and chest. Didn't you listen to what he said...

[bliss1083]

I'm not saying he did, I'm saying don't do it... I see people doing it all the time...

[Georgie2500]

Alright, but it seemed to come off that way because, well you were replying to the video like he was the one doing it wrong.

[bliss1083]

Sorry, I just see people in the gym doing it a lot. They tend to pull with there hands behind there heads... He's doing a great job I can see it's his abs doing the work...

[Georgie2500]

It's all good brotha. I see it all the time too. I wish more people would research how to properly do it before actually trying to do it, though. Which is why I find these excercise videos on youtube so helpful. And it's free!

[bliss1083]

Same...

[blueinuslite]

Great constructive discussions and comments! Helful video :) Love Youtube community here!

[connorsballin23]

um i have a concern i have very strong arms and i still ave a belly and i tend to get called fat but whn i show them my arms they say never mind but wll this do the trick so people wont mistaken me for fat?

ANSWER ME PLEASE!

[doughboy119]

no trick, just get rid of your belly. many people are super strong and have huge arms, but still have belly fat, just try ro do more crunches and sit ups and itll be gone

[artemishdc]

I assume you should exhale while doing the crunch and inhale as you go back down on the mat or bench?

How about clenching your abs as you do the crunch? Is that helpful or could it cause injury?

[raeze]

Always inhale when you are in a or are going to a relaxed state and exhale when you are going to use force.

[artemishdc]

ah..good to know. Thank you for your reply :)

[gabeswift]

This was very helpfull.

[dpier10]

really helpfull none of this gay bullshit you see around that really helped me, im 14 kinda fat i go running and do swimming , i weigh 70 kilo's but i also have a fair bit of muscle of my arms and shoulders but have a bit of a tubby belly, i need 2 know these excercises to get abs, this vid really helped, thanks

[siebenmaleis]

reduce ur body fat on 12 percent then u will see

ur sixpack, maybe u got a sixpack but now its under ur fat

[doughboy119]

thanks i have been doing crunches and sit ups for a while and i cant see anything starting to form, i guess i gotta get rid of my belly, then ill be able to see something

[manicbassa]

do some cardio mate and loose the belly