Question of Abs?

johnny_knoxvile

My physio notice i had a tendancy to slouch forward when i was sitting wihout my back supported. She told me there was research to support (not quoting exactly) that there can be a slight downward pull from the muscle, in people who focus on building certain muscles in the abs (namely those lads target for the 6-pack i think).

Basically i think my workout on my abs was not as balanced as i thought. I hit my abs 5 times a week and rotate exercises; straight legged crunches, lats, hip thrusts, double crunches, plank blah blah...

My physio gave me an exercise to do for a more well rounded routine. It involves lying on my back, feet up on a medicine ball and raising my hips. To make it harder raise both arms and one leg (which i havent mastered yet)... Please excuse me for not knowing the name of the exercise. My question is, one, how long should you hold this position to get benifit? Two, why is it if the plank and this exercise are important core exercise why dont you see as many blokes using them?

BossArky

Do you do a lot of chest work too? I would think the slouching forward would be caused the chest pulling the shoulders forward. Make sure you stretch after chest work.

Not too sure about the abs. Maybe you need to counter the ab work with more back stuff (deadlifts, rows, pull ups...?).

aye

johnny_knoxvile wrote: »

My physio gave me an exercise to do for a more well rounded routine. It involves lying on my back, feet up on a medicine ball and raising my hips. To make it harder raise both arms and one leg (which i havent mastered yet)... Please excuse me for not knowing the name of the exercise. My question is, one, how long should you hold this position to get benifit? Two, why is it if the plank and this exercise are important core exercise why dont you see as many blokes using them?

feet on a medicine ball or a swiss ball?
It sounds like a hip bridge. Did the physio tell you to hold it or go for reps?

page 4 on this
http://sinope.redjupiter.com/gems/clissoldswimmingcl/swissballs.pdf


I see many blokes doing the plank. Most guys will get their core work from deadlifts and squatting also.

johnny_knoxvile

I do a bit of chest work alright but i do try to counter with same amount for back to keep a balance.

I wasnt actually given sets or reps to do, i was just shown the exercise!

Appreciate the feedback.

Washout

what is(are) the plank(s)

nevermind google is indeed my friend

slicus ricus

johnny_knoxvile wrote: »

why is it if the plank and this exercise are important core exercise why dont you see as many blokes using them?

I would imagine the reason you don't see the lads doing them is because they don't think they'll see results from them and instead do endless amounts of crunches sets in an attempt to attain the magical 6 pack. My understanding of it is that there is a layer of muscle underneath the abdominals (or the 6 pack part of it anyway) which are essential for what is known as core stability and strength. Core strength is essential for all physical sports, particularly rugby (for rooks and mauls) and any grapling sports. The irony of it is that it is generally guys who have good core who can develop 6 packs due to layer below being well developed.

I personally swear by core exercises and try to get them in towards the end of every workout. Also, I think a lot more people do them than you are suggesting.

It makes logical sense that if you focus on the superficial front part of your abdominal, you will develop an inbalance to the front. It's like the way that if you only work chest, biceps and anterior deltoids and ignore the back of your upper body, you will develop an inbalance.