Stop doing crunches. Abdominal focused exercises such as crunches and the superman only partially activate the abdominals. The area is difficult to activate and maintain force production. Recent studies point away from such exercises to dynamic lifting activities. For example a weighted squat performed with good upright posture does more to work the midsection than crunches or the superman.
The take home message is to activate these muscles and to think about your abdominals while performing your other standing lifting exercises.
References:
Hamlyn N, Behm DG, Young WB. Trunk muscle activation during dynamic weight-training exercises and isometric instability activities.
J Strength Cond Res. 2007 Nov;21(4):1108-12.
The take home message is to activate these muscles and to think about your abdominals while performing your other standing lifting exercises.
References:
Hamlyn N, Behm DG, Young WB. Trunk muscle activation during dynamic weight-training exercises and isometric instability activities.
J Strength Cond Res. 2007 Nov;21(4):1108-12.
2 comments:
Very true. Many abdominal exercises isolate the abs TOO much, rather than using them as they are supposed to be used, which is part of the "big picture" of entire body movement.
I like squats for activating the abs, and perfect form bicep curls with challenging weight, as well.
A very good point indeed. By concentrating on the abs while doing other workouts you are keeping them tight. This way you work them out while doing something like leg-lifts for example, which is something I discovered years ago and it's very effective.
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