Ab workouts

Discussion in 'Military Academy - USMA' started by BlackKnight2013, Apr 4, 2009.

  1. BlackKnight2013

    BlackKnight2013 Member

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    I hate doing ab workouts I feel like it's so much work for little gain. What are some of your ab workouts you do? I think I need some new workouts to try so I can max out the APFT
     
  2. swimmerguy421

    swimmerguy421 New Member

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    here's my ab workout. it takes about 10 minutes w/o stopping.

    30 x crunches
    30 x side crunches (lay down on your side and perform a crunch)
    30 x bicycles
    30 x leg lifts
    30 x v-ups
    30 x crossovers
    30 x single leg lifts (alternate legs instead of lifting them together)
    30 x touch-the-sky
    30 x supermans
    30 x mountain climbers

    if you haven't been doing any abs, i would suggest starting with 15-20 of each exercise and then building up. also, if you aren't familiar with any of the exercises, you can google/youtube them. i think that there are videos that show all of them.
     
  3. America's Finest

    America's Finest USMA Cadet

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    My workout consists of 500 crunches daily while watching tv. I started at 100 daily about a year ago when I began training for the PT test and it helped alot.

    Cardio will also help when paired with ab workouts. Try some jogging in the morning as it also wakes you up.
     
  4. SpartanShock117

    SpartanShock117 Candidate

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    the stuff West Point gave us works fairly well, it is more important to focus on technique than number of reps (at West Point and in the Army a sit-up will not be counted unless it is performed corrrectly) doing 500 sit ups a day is great if your technique is really good, but if it is not then you are just doing yourself a diservice
     
  5. America's Finest

    America's Finest USMA Cadet

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    They are crunches which are easier than situps and are to help tone my abs for more endurance. As for form, I do sit-ups during after school practices. My Sergeant Major (Army Instructor) oversees our PT and has helped me perfect the form. :rolleyes:
     
  6. SpartanShock117

    SpartanShock117 Candidate

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    Are you in Jrotc?...well it seems you know what you are doing
     
  7. USMAGrad07

    USMAGrad07 New Member

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    Hello,

    New to the forum here, but I'm a recent (2007) grad of West Point. Sit-ups were never the hard part for me on the PT test, but what I did to get better might come as a shock - the only time I ever did sit-ups was on the PT test itself!

    Most of my workouts consisted of a variety of crunches, oblique crunches, and flutter kicks. The only time I would really do sit-ups is if I was doing sit-ups with a medicine ball. The key is to strengthen your hip flexors through flutter kicks and scissor kicks, and strengthen your abs through exercises like crunches, the supine bicycle, and others.

    A good test of core strength is an exercise I learned from my roommate...he called it the "Bruce Lee Dragon Workout" since he apparently saw it in a Bruce Lee documentary. Basically, lay on a bench with your butt hanging off the edge, and brace yourself with your hands on the bench above your head. All you do next is leg lifts, using your core/hip flexors to keep your legs extended straight and lifting them straight up 90 degrees. Keep your knees straight and feel the burn! If you can knock out between 20 to 30 of them perfectly without shaking all over, you should be in pretty good shape to max sit-ups on the PT test.

    Any questions feel free to post back or send me a PM :thumb:
     
  8. America's Finest

    America's Finest USMA Cadet

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    Yes, I have been in JROTC all 8 semesters of high school.

    I'm on the Raider Team which competes with other schools through:

    Army PT Test (Push-Ups, Sit-Ups, 2 Mile-Run)
    Obstacle Course (tires, walls, etc.)
    Rope Bridge (simulation crossing river with rope)
    Litter Carry (simulation of carrying wounded personnel + ammo)

    It has really helped with physical fitness since the coach is a Sergeant Major. Senior Enlisted are experts on this sort of stuff. :smile:
     

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