Powerful abdominals: Demand more of your core!
By Monica Schmidt, B.S.
February 06, 2006

Have you noticed that abdominal muscles adapt quickly to traditional
abdominal exercises such as crunches and lifts? You may discover after
maintaining your program for several weeks that a once-challenging
workout is dull and easy. This rut, known as adaptation syndrome, will
halt further muscle development. As strength gains diminish, new
exercises must be introduced.

Frequently overlooked, static abdominal training, or "holding," may
stimulate deeper muscle fibers and increase core strength. It's the
job of core musculature to work as root muscles from which all human
movement stems. The abdominals must contract statically (isometric) to
anchor physical activity. Since it's the natural function of
abdominals to support body weight, it's logical to train them in this
fashion.

It's unfortunate that, although abdominals are comprised of four
muscle layers, most of us focus on the layer that lies just below the
surface of the skin, rectus abdominus. Known as the "six pack," this
strip of muscle is trained for mostly aesthetics. Devotion to
obtaining the ever elusive six pack may cause us to forget the
function of strong abdominals, which is to provide torso stability,
even for something as simple as standing up from a chair.

Three deeper layers of abs, external obliques, internal obliques and
transverse abdominus, lie underneath the six pack. In addition to
trunk flexion, the movement of sit ups and crunches, deep layers
dictate rotational and lateral movements and aid in respiration. When
all layers are strong and work in a coordinated effort to stabilize
movement, you experience your core as a powerhouse from which all
movement in sports, as well as daily function, is enhanced.

We're all familiar with basic ab exercises done lying flat on the back
in a variety of patterns from lifts to twists. Among fitness experts,
concerns of hip-flexor involvement and lower-back stress are prevalent
pertaining to many abdominal exercises. Issues such as these are valid
and complex, and will not be expanded upon here. Incorporating static
abdominal exercises in your ab routine will not prompt greater concern
with respect to this issue.

The exercises

Static ab work can be experienced in several positions; a simple
example is straight-arm push-up position, also known as plank. You may
vary plank by trying the side version and allowing only one arm as
support. If desired, add even more difficultly by extending one leg
upward.

You might notice that exercises such as these require strength in the
arms and shoulders. As your abs gain static strength, your body weight
will seem lighter and your arms more able to base the position.

An analogy is to think of moving a bed. A box spring is easier to
move, as opposed to a soft mattress. When you mimic the box spring and
your body is tight, your arms feel more proficient in handling the weight.

Considering this, stay rigid in core muscles and if arms still feel
weak think of the work as an opportunity to strengthen muscles here as
well, and more importantly to create a "kinetic chain" of coordinated
static contraction that originates in the abs and like a domino effect
spreads to the chest, shoulders and arms.

The boat, the crow and the staff, all of which can be found as part of
power yoga, Pilates, and/or functional training routines, are static
positions that promote ultimate abdominal strength. Try these
movements in a series, mixing the order periodically for variety.

Overall, remember that any movement that requires you to hold your own
body weight steady requires static strength in abdominal muscles and
will enhance core stability. Advanced versions of this principle are
inversions such as handstand or headstand, both of which require
supervision to learn if you don't already possess the skill.

Although static work is effective, you shouldn't abandon your old
routine entirely. Rather, eliminate some exercises, making changes
gradually. Work up to holding static positions for five seconds each.

Tips and cautions

Static work may cause holding the breath; be mindful to keep
breathing. High blood pressure patients should check with a physician
before experimenting with these exercises. If you experience chronic
wrist pain or weakness, wearing wrist supports will be helpful.

Monica Schmidt has a BS in exercise science. Contact her at
561-789-8080 or info@....

Reprinted, courtesy of Competitor Magazine. For more articles and
information for Competitor, please visit www.competitor.com.