A New Approach to Abdominal Training Part II: Putting Theory Into Pra

            Based on my previous article, we should have determined that endless crunches and sit-ups are not the way to a flatter, stronger midsection.  Although it is tempting to build these muscles - rectus abdominus - as they are the more visible (superficial) of the group, they provide little in the way of athletic function and core stabilization.  Exercises that work the rectus abdominus are still important to include in a core strengthening program, but by no means should be the main focus of your abdominal routine.  Instead, exercises that force you to stabilize your entire trunk while performing a movement will be most beneficial.  Here are some suggestions:

            Bridging:  Resting face-down on a mat on your forearms, pull your stomach up and in and tighten your butt just before you lift your body off the floor to support all of your weight on your forearms and toes.  Hold this position for as long as you can, while keeping the body rigid (lower back does not sag!).  If unable to hold this position, support your weight on your forearms and knees (instead of the toes), still with the rigid torso.  Side bridging is slightly more difficult, where you lay on your side with the forearm resting underneath the shoulder.  Again, tighten midsection and butt, and raise body off of the ground to be supported on the forearm and the outside of the bottom foot.  Again, the knees can be used to shorten the support lever if too difficult, but the body is kept in a straight line in both instances.

            Woodchoppers: this exercise is easily performed with a weight stack machine with cables or a medicine ball.  Ideally the cable attachment will adjust to a high, middle and low position, to perform variations of this exercise.  Grasping a D-handle grip across your body with both hands, step away from the weight stack so that your chosen weight is resting slightly off of the rest of the stack.  Feet should be about shoulder width apart, knees bent in an athletic stance.  Pull the belly button in and tighten your midsection, then slowly rotate the torso to bring the arms across your body as you pivot slightly on the foot closest to the weight stack.  Slowly uncoil to return to the starting position, keeping the arms in a fixed, slightly bent position throughout.  Repeat this for both sides, from the top, middle and bottom cable positions, and you will be well on your way to a functional and flatter stomach!

 

Mike Wilson is the head trainer at PURSUIT Training and Rehab in Cloverdale.  Please call 604-574-2895 to schedule a FREE consult and set some goals for your own fitness program!

Mike Wilson

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