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abs/flat stomach
i'm 15/f
and i want a flat stomach
like my stomach's not flat i just have a pouch
like i want abs but i don't want them as big as a guys
and i've heard either sit ups or crunches don't help it makes your pouch worse/bigger
and it can also make you have a bad back
but i can't member which on it is
what other excericies(sp) can i do??
and do crunches and situps really help??
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Crunches and situps do help. They can put stress on your neck, but usually it's not too much of a worry. Ways to reduce this are putting a blanket under your back, then tucking your arms behind the blanket and your head - the blanket will support your head to reduce strain on your neck. You could also do the half sit-ups instead of the whole ones, so your back isn't strained. Honestly, though, the neck thing usually isn't a huge deal. I've done a hundred at once without feeling too strained (well, my abs felt it, but that's another story).
One thing with situps is that a lot of people don't do them properly. Make sure, when you are doing situps, that you are using your abs to lift your body, and aren't swinging your body or using your arms to help you.
Other exercises you could try are the side sit-up (sit ups where you start on your side, exercises the side muscles), situps when your feet are off the ground to various degrees, or situps where you place your hands behind your head and touch your right elbow to your left knee and vice versa (you could also do this with the feet of the ground). The best type of situp is done at an angle on an exercise ball, or on an uphill slant (they have machines for that at the gym, but you could also make your own by tucking your legs over a chair or another higher up object so that your back leans at an angle).
Substitutes to the sit-up are the plank, burpees, and "supermans". The plank is done by placing the fore-arms or hands on the ground (start with the fore-arms as this is the easiest. Your body should be stretched out with your toes curled under. Levitate yourself off the ground and keep your back straight for 30 seconds and gradually increase the time. The burpee is when you jump up, drop to all fours on the ground (toes and hands touching the ground, knees off the ground), then, keeping in this position, move your legs from the all fours position to further out. Move legs back to all fours position, then jump up again. Supermans: lie flat on the ground with arms extended. Wait a second, then raise head, arms, and legs, keeping stomach on the ground, for five seconds. Drop body parts. Repeat. For more of a work out, keep your arms by your sides.
I've got some more exercises but I've written so much already. You could also just join a sports team and you'll likely learn all of these =]
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if you have digital cable channel 557 is the work out channel. do some work outs for abs. that should help.
or fitTV (regular cable)has workouts.
or go rent/buy an ab sculpting video.
when you do the videos you have someone there sort of to guide you along and keep you encouraged so you don't quit halfway through.
just do the ab exercise ATLEAST 3 times a week.
hope that helps =]
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