Ab-Tastic!
I’ve recently seen that maybe it’s not such a good idea to curve your back while doing abdominal workouts…which is actually something I thought about to myself a few months ago. “Why are we keeping a neutral spine for many of our whole body movements if we can curl our spine for abs?...hmmm…”
Some articles recommend keeping your spine neutral as well for abdominal work. The reason is that as you crunch your abdominal muscles the bending of the lower back is working spinal flexion¹. While we use spinal flexion for multiple different activities during our day, if we over work your lower back you could end up with an increased risk of injury (due to over use). This is actually old research but it is news to me! But if you have lower back problems or weak abdominal muscles, consider building strength up by keeping your spine neutral to start off with. Functional movement is still the best way to go so keeping a neutral spine is not the only way to work your core.
These furniture gliders are PERFECT for neutral abdominal workouts:
Here are a few movements for a neutral-ab workout. Attached are videos that show you how to do the movements:
1. Ab fallouts- (with furniture sliders or on TRX system)
*Ben Bruno is amazing!
2. Body saw- (with furniture sliders)
I’ll repeat, Ben Bruno is amazing!!
3. Standard planks- (using furniture sliders)
Perform a standard plank with either hands or elbows on the furniture sliders or hands in the handles of the TRX
4. Band resisted jackknives - watch this video by Molly Galbraith
5. Mountain Climbers- (with furniture sliders or TRX system)
Start on all fours with the sliders under your toes (or toes in handles for TRX). Come up to a plank position. Keeping a neutral spine, quickly bring one knee to your elbow and back to start; while your first foot is returning to start, do the same movement on the other leg. It will look similar to fast mountain climbers but because of its smooth movement I call them runners. Do a total of 20 repetitions and rest for 30 seconds. Or try doing the movement continuously for 30 seconds straight with no stopping.
*Check out this blog by Ross Enamait who destroys the abdominal-furniture-slider workouts! See his video at the bottom of the page.
6. Standing barbell anti-rotation (using a “landmine” or medicine ball)
If you belong to a gym it is possible that they have a device called the Landmine (please feel free to google this piece of equipment). If so, use this. If you are not in the presence of a landmine you can also use a medicine ball. The important thing to remember while doing this move is that you want to avoid rotation in this exercise. Stand with your back in a neutral position, knees slightly bent and feet hip width apart. Hold the barbell with 2 hands at a 45 degree angle from your body. If using the medicine ball hold it with two hands in front of your chest. Keep your torso still with your belly button and hips facing forward the whole time. Bring the weight as far as you can from side to side, maintaining your starting stance position. Move the weight back and forth slowly. You can add speed as able.
*did I mention Ben Bruno is amazing?
7. Turkish get up
Lie on the floor face up, next to an appropriate size kettlebell. Use both hands to press the kettlebell vertical directly above one shoulder and hold the KB with only one hand (place the other arm back down on the floor). Once in position, keep your raised arm with elbow locked, wrist straight, and your eyes on the kettlebell. Rest the actual ball part of the KB on the back of your wrist/arm. Place your foot close to your buttocks (same side as your working arm.) Allow the weight to move slightly forward, keep your back neutral and sit up. Your body weight will likely lean a little bit to the opposite side that you are not holding the KB with. It is acceptable to allow your free arm on your opposite side to assist you (slightly) in sitting up. From sitting, slowly move to a kneeling position. You will kneel on the leg opposite of the KB. The main thing is to move slowly, keeping your working arm perpendicular to the ground while looking at the KB during the entire exercise and to finish in well supported. Slowly straighten your torso and then stand straight up.
This video by Lance Coffel illustrates it.
Nourish.Transform.Inspire.
MerMeena
Reference: 1. http://www.strengthcoach.com/public/1455.cfm
