crunches and abductor flys - for women?

[taichigirl]

If a person is somewhat a beginner (hasn't done exercise in a while but was a good athlete in the past), and is a relative beginner in martial arts, is there a difference in the number of reps (for crunches) that a man or a woman should aim to be doing before progressing onto the next exercise? Is there a gender difference in any of this?

I really want to be able to do the splits (eventually) but there is SO MUCH information here I am a bit confused on how many reps I need to do TO START WITH (and achieve) before I move onto another exercise...and/or what exercises I can do to complement one another.

I guess I am looking for a simple answer as to what exercises I start with and then how I progress. I know everyone starts at a different level...but is there a true beginner's workout listed somewhere?

Pretend I am a newly reformed (girl) couch potato. What would you suggest I start with? Example: How many crunches do I start with? Say 3x30? Then work up to 100 all at once? or is it 500? What other exercises can I be doing WITH the crunches...the abductor flys?

I look forward to hearing your responses.
Taichigirl

[Thomas Kurz]

Do as many as it takes to give you enough strength and muscular endurance to stabilize your trunk in exercises for your back and legs. The abdomen is strong enough if its fatigue does not interfere with completing your lower back or hip flexor exercises.

Examples:

Your abdomen is strong enough if it does not bother you as you continually press your lower back into the mat when doing leg raises (in supine position) or adductor flys.

Your abdomen is strong enough if it does not feel weak during back extensions on a bench (back bench or glute-ham developer).

[taichigirl]

Thank you for your reply. It is great to hear from the Master himself.
I am going to be 50 this year and my goal is to be able to do the splits by the end of November. I know I have a long way to go...but I am definitely determined.

Two questions:

If I actually relax my legs (straight but with slight bend) and do 100 flys (without weights) they feel quite easy until I reach about 85...then it gets a little tougher. However, if I point my toes and make sure my legs/knees are quite straight and/or, try the flys with my heel flexed, then the abductor flys are much, much tougher...it is hard to crank out 60 without powering out and really feeling some strain.

So...Should I be doing the flys relaxed or with straight legs before I move onto using light weights?

Also, I am only up to 2 x 3 sets of 40 crunches (240 in total). I can only do 2 x 3 sets of 20 back extensions. So, my second question is: Am I rushing the flys?

I await any opinions - I appreciate your thoughts.
taichigirl

[Thomas Kurz]

Two questions:

If I actually relax my legs (straight but with slight bend) and do 100 flys (without weights) they feel quite easy until I reach about 85...then it gets a little tougher. However, if I point my toes and make sure my legs/knees are quite straight and/or, try the flys with my heel flexed, then the abductor flys are much, much tougher...it is hard to crank out 60 without powering out and really feeling some strain.

So...Should I be doing the flys relaxed or with straight legs before I move onto using light weights?

In adductor flys I keep my legs relaxed and slightly bent, as you can see on the DVD Secrets of Stretching. Additional weights take care of tension. During a long set I also twist my legs to feel effort and stretch in all adductors. But you can do it in any other way--as long as you don't overwork your legs.

Also, I am only up to 2 x 3 sets of 40 crunches (240 in total). I can only do 2 x 3 sets of 20 back extensions. So, my second question is: Am I rushing the flys?

See my previous reply.[/url]

[Jimbo]

Mr Kurz
I'm a little confused re your last reply, especially when you state

Your abdomen is strong enough if it does not feel weak during back extensions on a bench (back bench or glute-ham developer).

This is because Article 19 seems to have a more strict and defined criteria

If your abdomen does not feel weak during 10–15 repetitions of bench extensions with extra weight of 1/3 of your body weight (50 lb. in the case of a 150 lb. athlete), then it should be strong enough for more intense hip flexor exercises—lying leg raises without weights.

and later

When, without much psyching up and teeth grinding, you can deadlift once or twice a barbell weighing twice as much as you and squat six or more times with a barbell weighing at least as much as you do, you can safely progress to hip flexor exercises more intensive than lying leg raises without weights. These more intensive hip flexor exercises are leg raises with weights and leg raises while hanging on a bar. The back is strong enough for hip flexor exercises when it can hold the spine flat during lying leg raises and keep normal lower back lordosis during hanging leg raises, without getting tired. As you strengthen your back and lift more in lower back exercises, you should be able to use gradually heavier weights in lying leg raises.

and then

When you can do 10 hanging leg raises (hang on the high bar, raise both legs up to touch the bar), you can start doing adductor flys and other exercises for your inner thigh muscles.

I may be getting the wrong end of the stick here, but in the light of the above sequence and requirements, why is Taichigirl not rushing the adductor flys ? Is it that the progression bench marks you have set in Article 19 may not apply to all. Could you please clarify this as I am trying to progress through it.

[tyciol]

I am wondering, when you twist your legs during the flies, do you mean like rotating them like internally/medially or externally/laterally so as to free them up or something?