Building Functional Abdominal Strength
January 28, 2010 by Luke Carlson · Leave a Comment
Those that have wash board abs did not get them by doing sit ups or crunches. They did not get them by doing any of the infomercial ab machines that are out there. They got them because functionally they use their abs all day long (and they have a low body fat so that they can be seen). If you do not use your abs when you walk, reach, push, pull or lift throughout the day then you will not have ripped abs. If you don’t use them functionally you will lose them.
Now, something that is even more important than having a wash board stomach is have a body that protects itself from injury. If your abs are not being used throughout the day with walking, pushing, pulling or lifting then you are at a high risk of injuring your back, shoulders, hips or knees. Our abs are a huge group of muscles that consistof four layers. They function in all three planes of motion. Because we are a society that does not highly move in all three planes of motion each and every day our abs have a tendency to get turned off (if you don’t use it you lose it). This is one reason why we are seeing a high rate of increased injuries to the back, hips, shoulders and knees. It is much more involved biomechanically involved then I want to discuss in this blog, but the basis is that the abs are the crossroads between the upper and lower trunk. It is the connection that creates stability when we reach, lift, push or pull between the upper body and the lower body. When we lose that connection the body is forced to compensate somewhere else and try to get it from another body part that is not designed to perform a specific activity without help from the abs. Hence, over time we break down.
How do we turn on our abs? One of the best ways is with walking or running. But it must be done correctly. We must get a good pelvic turn that is matched by a good upper trunk turn. We can accomplish this by taking a good long stride that is matched by our opposite side arm swinging forward. I can’t tell you how many people I see every day that walk incorrectly. I can tell you that I rarely see someone who walks correctly. For most of us it takes practice to get it right. Seek out a good personal trainer or friend that can help you if you think your gait is incorrect. If you still need help, try seeing a physical therapist. The one thing that you should notice if you pay attention is that you should feel your abs working when you are walking correctly.
There are many other ways of turning on our abs, but the best ways to help prevent injuries are the ab exercises in standing. When we strengthen our abs on our backs we over stabilize our pelvis which takes the functional components out creating a potential for injury to occur. Almost every exercise that uses arms and legs together will activate your abs. If you have more questions on other ab exercises talk to anyone of us at Crosstrain Fitness and we would be glad to help you out.
Deb Finnestad, CPT- Format #1 for Online Exercises
April 23, 2009 by Deb · Leave a Comment
Squat matrix & push up matrix
Regular, reverse and side plank holds
Squats
Start with feet hip distance apart, and weights held at hips-10 Squats
Right foot forward-10 squats
Left foot forward-10 squats
Push ups
Hands shoulder distance apart, on toes or knees-10 push ups
Right hand forward-10 push ups
Left hand forward-10 push ups
Squats
Start with feet in a narrow stance-10 squats
Right foot slightly forward-10 squats
Left foot slightly forward-10 squats
Push ups
Hands Close together, on toes or knees-10 push ups
Right hand slightly forward-10 push ups
Left hand slightly forward-10 push ups
Squats
Start with feet in a wide stance-10 squats
Right foot forward in wide stance-10 squats
Left foot forward in wide stance-10-squats
Push ups
Start with hands out wide-10 push ups
Right hand forward in wide stance -10 push ups
Left hand forward in wide stance-10-push ups
Regular Plank hold
Hold in straight line –try to hold for 1 minute
Reverse Plank Hold
Hold in straight line –try to hold for 1 minute
Right side plank hold
Try to hold for 1 minute
Left side plank hold
Try to hold for 1 minute
What is the best free ab exercise?
March 27, 2009 by Luke Carlson · 1 Comment
What is the best abdominal exercise? The debate will always be there, but few can argue against the best abdominal exercise being a push-up. We may not feel our abdominals working that hard because we can only percieve so much at a given time. So we only notice our arms and chest having to work so hard. But, if you have ever done a plank you quickly notice how hard the abdominals work in order to stablilize the trunk. Again when we are using our arms and chest to dynamically move the rest of the body up and down our perception of our abdominals having to work is just not that noticeable.
Why the push-up is so far superior to other traditional abdominal exercises is not just because you get a greater ab workout, but because you get an excellent full body workout. Pushups work your chest, arms, upper back, shoulders, the entire core (including the hips and pelvic muscles), the hamstrings, quads and even the muscles of the lower leg. Push-ups require no equipmnent, can be done anywhere and best of all require no cost. Truely, some of the best things in life are free.