"Ab-solutely" the best! How does your "Ab" training stack up? Part II

Gary Lavin, BS, CSCS, USAT II
Juan Carlos Santana, Med., CSCS

Now we can see, as stated in part I of this article, the abdominals decelerate trunk and hip extension. They perform this function by a quick eccentric load, followed immediately by a concentric muscle action. This movement happens over and over again during running. Of course the abdominals also stabilize the trunk, so that the upper and lower limbs can cancel rotational forces and provide efficient linear momentum in a forward direction.

Hopefully, the examples illustrated in part I have given you a better insight into the functional biomechanics of the abdominals. With this new understanding, you can easily see that crunches and seated or lying abdominal exercises just don't measure up. The most effective pieces of equipment for stronger and more functional abs are inexpensive and easy to acquire. Medicine balls, bands, stability balls, pulleys and your own body are all useful for abdominal development. There are also certain activities that are fun and provide excellent functional core development. These include boxing, power yoga, tai-chi and other art forms.

Now, I know what you are saying; "This all makes sense and sounds great, but how do I get it done? What exercises better target the actual function of the abdominals?" Well, some of you may have done some standing crunches before, which is a good start. Some of you may have also used medicine balls and bands to perform some form of rotations. There are many common exercises that are not used or viewed as good for the abs, as well as some exercises that are a bit more advanced and rarely seen. Let's take a look a few of them.

Starting with the basics, we have one of the most overlooked abdominal exercises there is, the push-up. If properly coached, this can be one of the best abdominal exercises in your arsenal. The key to securing proper abdominal integrity is to make sure the individual maintains proper core alignment during the exercise. This is shown in the figure below.

Now progressing to our feet we have ABC Band crunches. This exercise has many variations, but the simplest version is to stand facing the direction of the pull, feet shoulder width apart. Attach the band to a secure point about head height and stand back until some tension is on the band, holding the handles at about shoulder height (position a). Now crunch down and rotate, so that your left elbow goes towards your right knee (position b). Return to the standing position. Then crunch and rotate so that your right elbow goes towards your left knee (position c). Return to the standing position. Finally, crunch straight down until your hands are between you ankles (position d). That makes one complete cycle. Most people, regardless of age, can perform 3 sets of 5 cycles.

a

b

c

d

With the Band Step & Press we begin to get more specific to running. The balance requirement of this exercise mimics the real life function of the abdominals. Attach a band to a secure point about shoulder height. Turn your back to the line of pull and step forward until you develop tension on the band. Take a step forward and press at the same time. This exercise really develops the abdominals in a functional manner (i.e. keeping the chest and shoulders over or in front of the hips). This exercise also has an enormous amount of variations, from single arm to rotational movements. Three sets of 10/leg makes for a great basic to intermediate abdominal workout.

The final class of exercise is the most advanced. It is called the Posterior Reach. This exercise is the most specific exercise we know for training the abdominals to perform what we believe to be one of its most important functions, decelerating trunk extension. Its basic version is performed on two legs. However, we illustrate it here on a single leg to demonstrate what can be done with a little practice. Stand on one leg; bring the free foot about 6-8 inches off the ground. Extend your arms straight up so they are above your head (position a). Bringing the hips forward and the hands back, lean backwards as far back as you can without feeling pressure in your lower back (position b). If you feel pressure in the lower back it's because you have not engaged your lower abdominals. The stronger you get, the further you will be able to get without feeling the pressure in your lower back. Go back and forth, slow at first; as you get stronger, you will be able to do this exercise repeatedly for a quick 20 reps. Start this progression on two legs for 3 sets of 10. Remember, this is an advanced progression and should be used only when all other progressions are mastered.

a

b

Although we have presented a rather simplified view of abdominal function and training, we hope it was enough to encourage you to look beyond tradition, beyond academic dogma and beyond your current training methods. Hopefully, this article has opened your eyes to new directions in training. There is more than meets the eye when it comes to abdominal work. Now, "how does your ab training stack up?" GET TO WORK!!

 

 

Debi Bernardes

Professional Multi-Sport Coach

www.ucandoitcoach.us