stretching, abs, et al. (muscles, lift, yoga, glute)

[bluesmap]

1) I was hoping to get some experienced advice about how i can improve my flexibility. when wearing a watch (wrist area) i can barely get my watch past my knees, let alone touch my toes (i'll need divine intervention for that!!.)

2) I've been doing crunches and reverse crunches the past month and i dont see much results in my abs. I do about 5 sets of 20 crunches, followed by 3 sets of 20 reverse crunches. i also run about 4 times a week, about 2 miles each run (the track at my house is slightly larger than a normal track, hence the "about" 2 miles)

i weight about 130 lbs currently

thanks

[Kings Gambit]

Originally Posted by bluesmap

1) I was hoping to get some experienced advice about how i can improve my flexibility. when wearing a watch (wrist area) i can barely get my watch past my knees, let alone touch my toes (i'll need divine intervention for that!!.)

How is it possible that you are unable to get your watch which is on your wrist "barely past your knees" but in another thread you just posted you said you do "ankle touches" (whatever that is)?

Originally Posted by bluesmap

2) I've been doing crunches and reverse crunches the past month and i dont see much results in my abs. I do about 5 sets of 20 crunches, followed by 3 sets of 20 reverse crunches. i also run about 4 times a week, about 2 miles each run (the track at my house is slightly larger than a normal track, hence the "about" 2 miles)

i weight about 130 lbs currently

thanks

If you want to see results in your abs you need to work them very hard in the KITCHEN. Proper diet/nutritional intake is where the abs are build. 130 pounds I assume you are a woman right? Its more than likely due to your body fat percentage more than just how much you work the abs. If you were a dude at 130 pounds (which is tiny) it would be a LOT easier to see your abs.

[Luckyd609]

The only way to see results in your abs is to lose weight. Also ditch the crunches. There are many more effective ways to work the core and abs.
Keep stretching but do not stretch cold.

[Molli]

How long have you been running. If you haven't been doing proper stretching exercises, running (and high heels if you wear them) can shorten your Achilles tendon. Some runners never really get it back. Keep stretching. I'd suggest you also try yoga.

[hawaiiancoconut]

I highly recommend yoga.

[schmedes2]

Hamstring tightness is usually a result of anterior pelvic tilt; you can't touch your toes because your hamstrings are being constantly pulled tight. To fix that, reverse crunches are great as they'll help realign the core and strengthen it properly; it's great you've been doing them. Also, dead bug progressions are great as well as glute bridges and hip flexor stretches.

Your Low Back Pain Has Nothing To Do With Your Back Part 2: True Core Training

[gypsychic]

I too was having trouble with stiffness and flexibility, I work out and exercise but did not do enough stretching. Lately I have been stretching almost every day and can now touch the floor with my hands (before I was like the OP) My acupuncture doctor said my hamstrings and quads are very stiff and recommended yoga which I am starting this week. Weight training shortens muscles, and yoga stretches and lengthens them.

As to abs, I agree with the others - watch diet and ditch the crunches. Compound exercises like squats are the way to go.

[G-fused]

1) The same way you get to Carnegie Hall
2) As others said - the kitchen.

[veuvegirl]

Yoga.

[Azmordean]

Originally Posted by veuvegirl

Yoga.

Was just going to say this. For both flexibility and abs. I've only just started yoga, and done only one class, and I'm already sold.