posted
Hi! I'm a reasonably fit 20-year old who spends a large chunk of time in physical activity (this includes a half-hour of running most days, weight-lifting several times per week, legs and arms targeted work-outs several times per week, and ballroom and Tae Kwon Do practices twice per week each).
I noticed several years ago that my abs seemed much weaker than others around me, and since then I've been training around 3x per week (though not particularly hardcore training), and after 3 years I've had to conclude that there has been little to no improvement. I can barely complete 10 full sit-ups and it takes me FOREVER to do (though I can do crunches for a very long time). My core is strong in other ways from the other sports I do, and my stomach is quite flat and well muscled - so why am I so weak? Is it possible that I have been training incorrectly?
Any tips that would help me keep up with the abs workouts in my Tae Kwon Do club would be GREATLY appreciated.Posts:
2 | From:
Washington, DC | Registered: 09-19-07
posted
Abs's muscel is hard to work with especially your other muscel around it are already very strong. Try Pilates. It will help you to forcus on your abs. Please try this when ever you have time. Hold in your belly like you are ready to zip a very tight jeans. Hold it for at least 30 second, don't hold your breath. You will see result. Do crunchs: when you do it, try to lift your shoulder blades off the mat, hold in your abs. do 10 counts and hold at the loat one, hold as long as you can. Good luck.Posts:
1 | Registered: 09-21-07
posted
Thanks so much - I'll try adding some new things like this to my routine, and see if that improves matters. Posts:
2 | From:
Washington, DC | Registered: 09-19-07
posted
In addition to the previous post -- if you like group exercise classes try TurboKick and/or Zumba. Both of classes use techniques to teach you to use your abs while standing up.
Helen Lawson Home Fitness Trainers www.CapitalRegionFitnessTrainers.comPosts:
239 | From:
Schenectady, NY, USA | Registered: 12-18-06
posted
Forget crunches and situps. They are a waste of time. The only good they will do you is help you off the floor when someone knocks you down.
Instead, do planks, side planks, and every variation you can find involving a plank. These types of movements are how we use our abs in everyday activities, STABLIZING.
Start doing planks for a few seconds (10) and work up to being able to hold them for 1 minute. During this minute you should be doing different variations and not just the same thing over and over. Try this for 4 weeks and see if your ab strength does not improve.Posts:
22 | Registered: 10-10-07
posted
Your ab weakness could be a factor of torso length, which would only be putting you at a mechanical disadvantage.
The best thing you can do for your abs are squats, dead lifts, bench, press, lunge, Olympic lifting, gymnastics, and pull ups. Believe it or not, they do wonders for your abs because all those movements require and produce a stable core. In fact, I think you gave it away when you said "arm targeted weight routines."
Plank's and Pilates and yoga and dancing are good 'extras' but if they form the core of your routine then you will never get 'strong' abs. Do compound lifts to make dancing and TKD more enjoyable, but don't do those things to get 'strong' abs. -----------------------------------------------
I know of no better example of functional strength than a 600-pound deadlift. Except a 700-pound deadlift. That's what strength is: the ability to generate force, and the "functional" part is really just a qualifier. Because when you're that strong, it's functional. That's the part that has the modern "academic" wing of the fitness industry in such a fog just now.Posts:
41 | From:
Herndon, VA | Registered: 10-11-07
posted
read "the complete book of core training" by kurt, brett, & mike brungardt this book will change the way you do "ab training" which so many people think is all that you need to work but it is your pelvic girdle that really needs strengthening and as far as doing sit-ups the main muscles aren't your abs but your hip flexors-psoas & rectis femoris so unless you are testing for sit-ups why do them because they will eventually lead to foreward tilt of your pelvis, and as far as just doing planks that is just wrong although they have their place, and i do them every time i work my core they are only a part(an important part) of a well rounded core workout, READ THE BOOK it has a great program in it.Posts:
209 | From:
Fairbnks,Ak,US | Registered: 09-13-07
posted
If your focus is to strenghthen your abs, try lower reps, and hold a five or ten pound weight when you are doing your ab exercises. Do three sets, rest 30-60 seconds in between sets. Just start out doing as many reps that you can with the weight,(even if it's only 2 or 3) and work your way up. Good luck!Posts:
132 | From:
philadelphia | Registered: 06-11-07
posted
Inline with K-zoo Trainer's response... get away from the traditional crunches and stuff. Do them on a BOSU or stability ball and really focus on pressing that lower back into the ball to activate the abdominal muscles. You don't have to do many to be effective. Also one of my new favorites is the cross-body mountain climber. Here's how it works:
Get in the position like you are going to do a mt climber. Now bring your right knee toward your left hand, then repeat other side. You can do something similar called decline mt climbers. Put your feet on a bench and hands on the floor then bring your knees toward your chest in an alternating fashion. This is a total ab burner! Be sure to keep your abs pulled in and your body nice and flat (i.e. don't let your hips sag or butt up in the air).
I also recommend you look into Craig Ballantyne's Turbulence Training program.Posts:
12 | From:
Renton, WA, USA | Registered: 03-10-07
posted
Chop wood, medicine ball slams, sledgehammer swings onto a tire (same motion as chopping wood but you hit the sledgehammer onto a tire). There is a reason why professional fighters do these exercises. It develops core strength for punching power.Posts:
39 | Registered: 09-17-06
posted
I have to beg to disagree that crunches are a waste of time...they worked very well for me (when I added added obliques exercises, too).
[QUOTE]Originally posted by K-zoo trainer: Forget crunches and situps. They are a waste of time. The only good they will do you is help you off the floor when someone knocks you down.
Instead, do planks, side planks, and every variation you can find involving a plank. These types of movements are how we use our abs in everyday activities, STABLIZING.
Start doing planks for a few seconds (10) and work up to being able to hold them for 1 minute. During this minute you should be doing different variations and not just the same thing over and over. Try this for 4 weeks and see if your ab strength does not improve.[/QUOTE]Posts:
315 | Registered: 01-10-08
posted
I recommend that you use a variation of different core excersises that include the abdominals, obliques, and lower back muscles. Posts:
12 | From:
sebring,fl,usa | Registered: 04-10-08
posted
"I can barely complete 10 full sit-ups and it takes me FOREVER to do." If this is the situation, and you are an avid sports player; have you ever considered the fact that maybe you have very tight hip flexors? When you do sit ups, your feet are weighted down and your hips flex as you come upward. Your knees are stuck in flexion while they are held down which forces the Quadriceps to do most of the work during the sit-up. To me you have a possible muscular imbalance, It is possible that your hamstrings are dominant and your quadriceps are weak(or vise versa). Given the info that you posted this seems to be the most likely possibility because if you practice Taekwondo, I doubt seriously that abdominal strength is the problem. Also during sit ups you must understand that the extensors in your back must be strong, most likely they are not which would lead to the belief that you need to do some more lower abdominal work. The opposite may also be true that your lower abs (hip extensors may be the weaker muscles). My belief is that your back and hip extensors are weakened. It is possible that this could go either way though with your lower legs or "knees" in that your quads or your hamstrings may be weak or tight. Again,if your hamstrings are dominant this will cause the quads to be weak and vise versa.Posts:
96 | From:
Germany | Registered: 12-03-06
posted
I agree with a lot of the other posters here. The problem may not be as much ab strength as it is overall core issues. Try working the whole region. I have noticed with a lot of gym members, including those with a 6-pack, that they have core strength issues. Along with pilaties, etc, you may also try balance exercises using a bosu to help engage your core. Do not lock your knees when doing standing exercises, this ensures your midsection has to hold your upright and not just your knees redistributing the force.Posts:
25 | From:
VA, United States | Registered: 01-25-08
posted
Hi hats off to your enthu thanks to you I got a lot of info from others too I feel it is your back that needs to be strengthened if you go by the sit up test.Your spinal muscles- erector spinnae which helps you to peel of the floor as in Pilates can be strengthened by floor swimming and back extension work outs like the swan dive and never forget to stretch them out with the cat and camel stretch in yoga as a finish...Hope that helps Posts:
8 | From:
Chennai, Tamil Nadu, INDIA. | Registered: 01-10-08
For sit-ups it's about being specific on the right muscles and I hope all this below is helpful for you...
Believing the fastest way to a flat stomach was a 100 situps a day, I followed the speed-to-the-burn style for years. I tried many variations, usually with my legs everywhere except on the floor. Then in a private Pilates studio in the early ’90s, I learned that quality wins over quantity, and my round body morphed into a narrow body with this know-how.
The main focus with Pilates is on how to connect the body’s core muscles in the correct order. The situps seem very basic. Feet stay on the ground and situps are done slowly to avoid momentum, with great attention on not cheating. Surprisingly, these uncomplicated situps work on a much deeper level.
Here are four main pointers:
“Is your head leaving the floor before your core muscles are set up?”
As you begin EXHALING to commence your situp, be sure to take the time you need to HOLLOW your low abdominals. Then, SOFTEN at your breastbone and imagine you can melt the base of your ribcage to CONNECT onto the front of your spine. Do all of this BEFORE your head leaves the floor to curl forward. A helpful mental cue to start off each situp is “exhale to hollow, soften, connect, now curl.”
These small adjustments link together your correct core support before adding in the movement. Focus on keeping that hollowed abs feeling throughout, and as you curl forward think of gliding the base of your ribcage along the front of the spine.
INHALING: To roll back down, scoop your abs even deeper. Don’t sacrifice the hollowing aspect for a higher curl; that will come in time. Taking the time to set up the muscles in this order can make a real difference to your body shape.
“Do I support my head with my hands or not?”
Absolutely yes, here’s why: Interlocking your fingers and allowing the weight of your head to rest fully in your hands will help you release any unnecessary tension from your neck and shoulders. Then, by sliding your shoulder blades down your back and away from your ears, you’ll activate the core muscles in your body to hold the extra weight. When you curl forward, this set up is more challenging to your abdominals, as the body is supporting the weight of your heavy head and arms now, rather than your neck and shoulder muscles.
“Are your hip flexors doing the job of your abdominals?”
Check that the front of your hips are not gripping. It’s very natural for the body to want to use hip flexors instead of low abdominals. Every so often, take your thumb and press down into your front hip area to ensure the flexors are relaxed before you curl; check again at the height of your curl as they will constantly want to join in, so keep a watchful eye on them. Let your tailbone feel weighted into the floor and be vigilant in keeping the natural curve in your lower back throughout. Your pelvis should be still at all times during a situp.
“Feet on the ground. Really?”
As the focus is on using the front body muscles, when your feet stay on the ground you can really concentrate on SCOOP, SCOOP, SCOOPing your low abs. Lifting your legs often makes hip flexors join in. This can make you lose the natural curve of the lower back, and the weight of your legs can pull on your spine and make your back muscles tighten.
Lastly, each time you curl forward, let your exhale help deflate the front of your body. Allow the lungs to empty completely and be gentle about this. It’s surprising (and a relief) to find how unnecessary all the extra choreography is around situps. It may take a while for your body to adjust to the subtleties of working this simply, but finding the core connections becomes very challenging physically. With good form, moving slowly with care, you’ll get better results more quickly and create a stronger, healthier and flatter midsection.Posts:
1 | From:
Los Angeles | Registered: 08-07-08
Personal Trainer |
Group Fitness Instructor |
Advanced Health & Fitness Specialist |
Lifestyle & Weight Management Consultant |
Peer Fitness Trainer
All CEC Courses |
In-Class Courses |
At-Home & Online Courses |
Fitness Conferences |
ACE Workshops & Webinars |
ACE Fitness Symposium
Personal Trainer |
Group Fitness Instructor |
Advanced Health & Fitness Specialist |
Lifestyle & Weight Management Consultant |
ACE Apparel
Exercise Library |
Workouts |
Product Reviews |
Healthy Recipes |
Calculators |
Fit Facts |
Research |
Ask the Expert |
Find an ACE Trainer
Discussion Boards |
Blogs |
Facebook |
Twitter |
YouTube |
Fitness Success Stories |
Legislative Action Center
Health & Fitness Clubs |
Colleges & Universities |
Continuing Education Providers |
Advertising
NCCA Accreditation |
Public Outreach |
Press Room |
Collaborative Relationships |
Our Team |
Contact ACE |
Careers
Next
