Are push-ups a resistance exercise? Crunches?

Question

Might be a weird question, but I was wondering if I don't want to lift weights to help my arms become more lean, would doing push-ups and tricep push-ups be sufficient? And how often?

Also - I do about 500 crunches 3 times a week, and cardio 3 times a week. If I want to have a leaner core, should I be doing the crunches everynight?

Thanks!

I wanna be more toned and lean... and I do run.

Answer 1

First, crunches are about the most useless exercise there is. Crunches are worthless because the movement is too subtle to generate sufficient tension in the abs; the "crunch" action recruits the hip flexors much more than the abs.

If you insist on crunches, do them on a Swiss Ball. Fold your hands on your chest, inhale, and wrap yourself around the ball - let the back of your head hit the ground. Incidentally, because of lack of stability, the Swills Ball crunch overloads the obliques more than other kind of situps.

TRY THIS: the Russian Ballet Leg Thrust. Start working one leg at a time. Lie on your back with one leg pointed straight at the ceiling and the other parked in the "crunch" position. Flatten your lower back against the floor and keep it there for the duration of the set (I recommend 5 reps). Inhale, squeeze your butt, and slowly, slowly lower your leg. Keep your toes pointed and go down as low as you can while keeping your lumbar spine flat. Stop short of creating any discofort in the small of your back. After your foot is lowered, park it and relax for a secon before inhaling and heading back up. Then take care of the other side. As you improve, gradually straighten out your planted leg until it is flat on the floor. At this point you may add an ankle weight or switch to doing a two-legged version of the Russian Ballet Leg Thrust. I recommend 5 reps; when this becomes too easy, increase the difficulty.

TRY THIS: The Wheel. You can buy one for $10 in most sporting goods stores. Start doing the drills on your knees and extend your body as far as you can without touching the ground. Eventually you will have your arms extended far in front of your body. Later, you can begin the wheel movement from a standing position - very difficult and it will fry your abs in just a couple of minutes, especially when you are returning to the standing position. I recommend 5 reps; when you have mastered one level, make it more difficult.

TRY THIS: The Saxon Side Bend. This will fry your obliques. Grab two light dumbbells. Do not try this just holding one weight with both hands; it will make the exercise easier and less effective. Inhale, slowly bend strictly sideways. You will find you cannot go very deep and will be tempted to twist - Don't! - remember, "strictly sideways." Pause for a moment at the lowest point while keeping your entire midsection tight, squeeze your butt, and head back. The glute contraction will make it a lot easier to get the weights moving from this awkward position. Again, I recommend 5 reps, when this becomes too easy, increase the weight.

Push-ups are great as long as you do them in good form. I also recommend heavy weights with few repetitions. Many people mistakenly believe that heavy weights will make them bulky - it is a fallacy.

Don't do crunches ever. The are worthless and it is a useless waste of time. You can accomplish MUCH, MUCH more with any of the drills I mentioned in about one fourth of the time you devote to crunches.

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Answer 2

If you're looking to be more 'lean' then you wouldn't want to do pushups, or pullups, or crunches - those build up your surface muscles.

Rather you need to do something that works your deep muscles.

Check out Pilates - Pilates mat might be your best friend, as it will strengthen and lengthen, not just build bulk.

Answer 3

If you want your arms to get lean, then run. If you want your arms to get toned then to excersizes with your arms.