[DJ Jockey]

So I've got a participant who can't do pushups. Not that she doesn't want to, but an arm injury prevents her. Hovers are also out.

She's been to 2 classes so far, she did crunches the first time and lunges/squats tonight. I've checked the manual and the LM forums, but can't find anything useful there.

Any suggestions?

[Mel]

Can she do pushups with her knees in close?

The really low option is to do pushups standing up against the wall, however in my experience I've never got a participant to try that option yet, although I have offered it.

Personally I'm not a big fan of doing crunches as an alternative to pushups, particularly in attack. It's the middle of the class and you need your core strength, fatiguing your core at that point I believe isn't wise..........mind you, pushups and hovers also use the core as well obviously.

Also crunches are almost useless, they work Rectus Abdominus (RA) and you'll only get the benefits out of doing crunches if you have under around 10% body fat. I'm pretty sure LM only continue putting crunches into their programs because that's what people "want". Much better off doing deeper core work that targets Tranverse Abdominus and the core group of muscles. Building up RA has the potential of creating more of a bulge under the layer of fat.

So yeah, no real easy answer for people who can't do pushups in BA........but maybe with some of this info you can help her make a decision?

When I was pregnant I used track 5 to go to the toilet.........couldn't make it all the way through without that toilet stop, lol (not teaching at that point of course!).

[Special]

I am laughing at the toilet break, Mel. I use track 6 for that, since I can run to the toilet and back, but I can't do push ups while I pee.

When I have had people that can't do upper-body they either do abs or that one pregnant girl did some Jane-Fonda-ish type leg exercises.
I don't think anyone making up some ab work would be tiring out their core a whole lot more than the regular push up track would. When we do things like the crab crawl/corkscrew/superman, it is pretty clearly designed to have some core type effect.

Fergus, can she do any type of weights exercise with her upper-body? You have dumbbells right there - maybe she would feel better if she was working the same area as the rest of the class.
Honestly - my biggest concern would be that she felt comfortable with whatever alternative she was doing. 4 minutes is not a huge amount of time and as long as she isn't injuring herself I would just worry about how she feels. Some people really hate feeling "different."

Mel, on May 11 2009, 10:42 PM, said:

Also crunches are almost useless, they work Rectus Abdominus (RA) and you'll only get the benefits out of doing crunches if you have under around 10% body fat. I'm pretty sure LM only continue putting crunches into their programs because that's what people "want". Much better off doing deeper core work that targets Tranverse Abdominus and the core group of muscles. Building up RA has the potential of creating more of a bulge under the layer of fat.

Mel - I don't understand why you say crunches are "almost useless" unless you have a very low body fat. It makes sense that the results will not be visible, ie. a 6 pack, if there is flab in the way, but does that actually make crunches useless?
Aesthetically speaking, probably. But it doesn't change the fact that you are working the muscles.

If I have flabby arms (and I kinda do ) and you can barely even see that I even have bicep muscles does that mean that the bicep track is useless for me in Pump? Because whether you can see them or not, I kinda enjoy the fact that I can lift more than almost anyone in my classes.

[DJ Jockey]

Sorry, all pushups are out, and so are upper body weights. No weight bearing activities through the arms. No overhead armlines for that matter either.

I'd think that crunches are less effective than good pushups/hovers/etc for core strength, but there doesn't seem to be anything that is a good alternative. Maybe just keep changing the option each time.

She's comfortable with pretty much anything. And she realised by track 10 that whatever she chooses to do is going to hurt!

[TP]

Mel, on May 11 2009, 03:42 PM, said:

Also crunches are almost useless, they work Rectus Abdominus (RA) and you'll only get the benefits out of doing crunches if you have under around 10% body fat. I'm pretty sure LM only continue putting crunches into their programs because that's what people "want".

Actually we now have two BC releases in a row (39, 40) that has no crunches. Also BP70 has only 6 crunches in abs track.

[mikesbytes]

What injury does she have ?

[Mel]

Special, on May 12 2009, 08:43 AM, said:

I am laughing at the toilet break, Mel. I use track 6 for that, since I can run to the toilet and back, but I can't do push ups while I pee.

hehe, the pregnant issues are universal hey...

Quote

Mel - I don't understand why you say crunches are "almost useless" unless you have a very low body fat. It makes sense that the results will not be visible, ie. a 6 pack, if there is flab in the way, but does that actually make crunches useless?
Aesthetically speaking, probably. But it doesn't change the fact that you are working the muscles.

It's to do with the value of actually working Rectus Abdominus over other muscles. I probably wasn't very clear in the way I wrote it, but for example......in body pump you don't do isolated wrist curls. For the average person there isn't a lot of point in doing them.

When it comes to crunches, working RA isn't going to do a whole lot for people. You get some calorie burn, granted, like you do with any exercise..........and also there is some minimal cross over into the other core muscles, so some benefit yes, but is it worth doing? Personally with my current level of knowledge and training (which is far from extensive of course.......but), they just aren't worth doing compared with other exercises, in my opinion.........and also apparently in the opinion of some experts.

The reason why we do any ab work is pretty much for core strength, and seeing as RA offer very little core strengthening, there isn't much advantage to them. The only thing RA does is solely flex the torso, that's all it does........and look pretty on slim bodies. For people who are slim, but still have a small layer of fat over their abs (which most healthy people still have some fat on their stomachs), then increasing the size of RA is only going to make your tummy look bigger...........which I think most women wouldn't really be pleased with.

Unfortunately many people still think that they can get a skinnier tummy by trying to do hundreds of crunches each day.

So basically, these are the pros and cons of crunches as far as I'm aware:

Pros

- Does offer some minimal core strengthing
- Increases the size of RA which would look good if you want a 6-pack
- People like the feeling of the "burn"


Cons

- The contribution to core strength is minimal and other exercises would be far better at strengthing, and creating a flatter tummy look (eg. pilates exercises)
- Crunches will tend to make RA bulkier hence making the tummy look bigger
- Can cause back and neck problems if done incorrectly, ie. pulling on the neck or coming up too high (hence activating more the hip flexors and putting strain in the lower back)


Basically I think the minimal benefits of crunches are far outweighed by other far more useful exercises.

DJ Jockey, on May 12 2009, 11:45 AM, said:

Sorry, all pushups are out, and so are upper body weights. No weight bearing activities through the arms. No overhead armlines for that matter either.

I'd think that crunches are less effective than good pushups/hovers/etc for core strength, but there doesn't seem to be anything that is a good alternative. Maybe just keep changing the option each time.

She's comfortable with pretty much anything. And she realised by track 10 that whatever she chooses to do is going to hurt!

In that case, how about some of these exercises:

- squats
- lunges
- side leg lifts
- bridge pose
- leg extensions (lying on back and lowering 1 leg at a time to the floor)
- reverse curls

I agree with special...........whatever makes her feel the most comfortable. For her if she simple can't do chest exercises, then whatever makes her feel the most comfortable during track 5 is the most important.