How's this for chiseled abs?
I hope you are all enjoying another great day! I was listening to an audio earlier today that was created by a train who I do not know personally, but they have a pretty good reputation in the industry. This trainer was talking about the newest training fad “Bootcamps” – I do have some opinions on the idea of bootcamps – maybe in another post! This trainer was talking about adding some ab circuits to workouts because ‘your members really like doing abs’. This is true, my clients ask me for ‘ab’ exercises quite often. What they are looking for are the endless crunch variations out there including:
- Crunches
- Reverse Crunches
- Scissor Crunches
- Side Crunches
- Straight Leg Raises
- Medicine Ball Crunches
- Medicine Ball Sit Up and Pass
- Russian Twist
I don’t think I need to go on. These are tough for sure and some clients do really like them, but they are unsafe for your lower back.A trainer or strength and conditioning coach has a responsibility to chose the safest and most effective exercise to help clients achieve their goals. I am telling you now – do not crunch! You cannot crunch away your beer belly – eat better and workout regularly – do not crunch!
Here are three exercises that I would like you to do in a circuit fashion. They will give you a killer core workout without putting your lower back at risk of a disc injury.
Exercise 1 - Side plank - hold 30s
Exercise 2 - SB roll out start/finish. Do 10-15 reps.
Exercise 2a - SB roll out mid-rep. Roll out only to the point where you feel your abdominals, not your lower back.
Exercise 3 - SB knee tuck start/finish. Do 10-15. Do not round your back.
3b: SB Knee Tuck mid rep.
If you regularly complete ab routines, try 2-3 sets of this circuit and you will be building a stronger core without putting yourself at for a disc injury. This circuit is not for beginners, but recreational to competitive athletes who regularly do ab training. It is also very important that you pay attention to the technique cues beneaath each photo. Do not round your back and stay within a range where you feel your abdominals working, but not a straining sensation in your lower back.
Enjoy!
Maria
How ironic! My wife is taking her YMCA PT courses and this subject came up in discussion between us just last week. I knew that sit-ups were considered a no-no, but crunches were promoted as a safer option, but not anymore I guess. It shows of the constant evolution of sports science and training for healthier and stronger people.
I have performed the exercises you mention here before and I can attest to their effects on the core…great choices!
Rich
That is ironic. The best we can do is go with what the current research shows and build from there. So for now crunching is out…but dynamic stretching is back in! Everything old is new again! Thanks so much for taking the time to comment Rich. I hope your wife enjoyed her course – she is entering a great profession!
Cheers,
Maria
Ha ha, ab roll outs….I have an ab wheel at home that I live in fear of. I’ve tried using it a few times in the past but have chickened out after getting about 24 inches out from my knees and having it feel like my abs were literally being shredded.
Having just finished a weekend rec hockey tournament that included 5 games in a 24 hour period I’ve come to realize just how out of shape I am (I really wouldn’t want to see my hip flexors under a microscope right now) and it’s definitely motivated me get improve my overall fitness as well as hockey specific fitness. It isn’t February anymore but after a couple of days to recover I’ll be starting the 28 day fitness challenge as a jumping off point.
Thanks for the info.
Brandon
Hi Brandon,
Yeah…that ab wheel is a good tool, but you have to be so strong already to use it. I know what you mean – it feels like your abs are being pulled apart. The SB version is a kinder-gentler version!
5 games in 24 hours – can’t believe that – imagine if the NHL play-offs were played in that format? How crazy would that be? Have fun with the 28-Day challenge – you are right it is a perfect way to get back into a program. Enjoy!
Cheers,
Maria
People truly don’t know the truth about abs. You do a nice job of explaining keep up the good work