I’ve written a few posts now on Hyper Lordosis or Anterior Pelvic Tilt and it’s effects on lifting. The fact is, almost everyone has a degree of hyper-lordosis due to the fact we all use chairs far too often! From working to travelling to relaxing, it is all usually done in a seated position, this then in turn re-inforces the poor posture already lurking, causes tight lower back/hip flexors and weak or elongated abdominals/gluteals.
Most of us then try to address it with some stretching of tight muscles and strengthening the weaker ones. The problem with strengthening the abs is that the overwhelming majority simply don’t know how to. They will do something like sit-ups or crunches and hold a plank for minutes on end. The problem with these is:
- Situps work your hip flexors more than your abs, especially with the classic jerking off the floor type, crunches are a little better, but still involve the hip flexors and tend to lead to…
- Upper back rounding – When crunches are performed the movement reinforces poor posture by causing you to round your upper back each rep so leading into Kyphosis or a Neanderthal type posture – Instead of keeping your shoulders back and down with good posture, you’re constantly rounding your upper back and pushing your chin forward.
- Too much flexion and extension of the spine. Alot of people do situps by arching the lower back, pulling their body up with the hip flexors, then rounding forward towards the top of each rep. Think about it – what happens when you keep bending something back and forward over time? SNAP!
- Most people hold a plank ‘passively’ – hips sagging and upper back rounded (see post on RKC Plank for a better option)
- Due to the law of reciprocal inhibition (when a muscle on one side of a joint contracts, the other opposing muscle relaxes), your already inactive or weak glutes get weaker every rep because your hip flexors are strengthened with every rep! In other words – Sit-ups exagerate the problem you’re trying to address!!
Real Abdominal or Core Strength is simply the ability to stabilise the spine especially when under load. This is the primary job of the abs after all! How often are we even required to perform a sit-up/crunch type movement? I can’t even think of an example after getting out of bed! But, I can certainly think of many an occassion where I am supporting a load – Carrying shopping, picking up the kids/pets, moving things around, picking things up, etc etc.
If you’re already doing heavy deadlifts/squats/press’s then your core will already be getting plenty of stabilisation, if not, or you want to focus on it a little more you can’t go wrong with looking at the olympic weightlifters (especially the lightweight category). They are required to stabilise huge loads overhead and generally have the physique to match! Makes sense really, if you’re going to lift something heavy over your head then your abs are going to have to work overtime to keep your torso upright and stabilized.
To work on stabilisation, you can’t beat a bridge/plank type movement (performed correctly!)the light-weight Olympic lifters do things like supporting weight on their stomachs while they’re laying over two chairs, making their abs a “bridge” for the weight and forcing their whole core to stabilize and work to keep their back straight. A bit of an extreme version for most, but it is the general ‘bridging’ principle we’re looking at – Try the RKC plank to start.
Instead of doing hundreds of reps of easy situps and causing so many muscle imbalances, un-even weaknesses and strengths… if you’re going to do abdominal exercises to train your abs to contract your body in half… you should try harder ab exercises.
Try and focus more on lower ab work. Most people have weaker lower abs compared to their upper abs. This is usually due to crunches and upper ab work like that.
On top of that, posterioral problems and muscle imbalances are common from doing so many situps and from crunching your ribcage down towards your pelvis. You need to work your abs in a different plane of motion.
If you are lifting heavily on a regular basis, there is a great move for strengthening the abs, but also to stretch (decompress) your spine from those heavy loads. The Hanging Leg Raise and its variations
- They strengthen your abs
- They decompress your spine
- They stretch your back
- They help Correct Lordosis by training you to tilt your pelvis posteriorly and up.
Train your abs the way they were meant to be – As spinal stabilizers and with harder contraction exercises.
Again no micro plates at this gym so had to take Bench up by 2.5kg and lower reps to 3 (on first two sets, still a max effort on last set) – I actually prefer this to the 1kg increments as the rep changes are a nice way to keep the boredom away, and I feel more confident with the weight knowing it’s only 3 reps.
Warmed up with 3 rounds of 10 GHR (glute-ham raises) and 10 decline sit-ups, and a few sets of chins
Bench 120kg x3x3x7 – surprised myself with the last set, didn’t expect to even get up to 5 as the second set felt quite tough, but then smashed out 7!
Seated Alt. Db curls 17.5kg x13x11
Machine row 80kg x15x11x8x8 (keeping rest to 60-90s)
Squat 147.5kg x5x5x5 – felt strong on these, but when I went for rep 6 on last set, I couldn’t get back up!
Roman chair leg raise (straight legged) x10x10x10