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  1. #1
    CEO 10k/year Ironface's Avatar
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    Question How to train abs without pain?

    Historically, my ab training has been mostly compound lifts + 100-200 crunches a day. Sometimes I'll mess around with cable crunches, leg raises, etc. but that has been the majority of what I do for abs.

    However, crunches give me back pain everytime I do them. They make my abs look good, but I pay for it with my lower back - the left side near the tailbone and above my left glute. It's like a knife is twisting around in there.

    I know it's the crunches, because the pain tends to come on only when I've been doing crunches. No other exercise seems to cause it.

    I've always struggled to feel my abs with leg raises, and atm I don't have somewhere to hang from to do them. I don't have an ab wheel for rollouts, and I've tried using a bb or db for rollouts but the thing rolls all over the place.

    Maybe planks?
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  2. #2
    Registered User Heisman2's Avatar
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    You can try dragonflags. You can also try crunches in a more ow and controlled fashion where you consciously put your hips in posterior pelvic tilt the entire time and see if that helps the pain. You can try let raises where you lay down on the floor or on a bench and hold a dumbbell in your feet.

    Do you still have access to a cable for cable crunches? Do you have a decline attachment so you can do Russian twists well?
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    Registered User air2fakie's Avatar
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    Originally Posted by Ironface View Post
    I've always struggled to feel my abs with leg raises, and atm I don't have somewhere to hang from to do them. I don't have an ab wheel for rollouts, and I've tried using a bb or db for rollouts but the thing rolls all over the place.
    Ab wheel is only $10 if you want to do rollouts.
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  4. #4
    Registered User Sonchied1's Avatar
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    So nice
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