Abdominal Training

Abdominal Training

The “Abs”
Without question, the generally-referred to “abs” (region of the anterior and posterior abdominal
walls) emerge as the most neglected area of the entire muscular system. If you were to walk in to any
bustling health club at peak period you would expect to see the wall-to-wall mirrors reflecting a wallto-
wall sea of weight-training enthusiasts grunting and straining in pursuit of bigger muscles. Every
available bench in the heavy section will be bearing the burden of the maximum loading applied by a
plethora of training zealots, and the long line up to the pec-deck means you would be wise to opt for
a free-weight flye application instead. However, the number of people that are attacking their “abs”
can be readily accommodated with the utilization of a single sit-up board.

No one would consider preparing for a contest without including a very arduous abdominal routine
into the program. In fact no trainee could consider him/herself serious without the inclusion of
a comprehensive abdominal training program. Even occasional trainees would consider leaving out
their chest and back or shoulder routines. Leave out biceps and triceps? You must be staying out in
the sun too long! No one would leave their shoulders out of their training schematic nor would they
exclude their leg training from their program. How is it then that anyone could consider leaving out
their “ab” training for weeks on end? (If in fact, they had a abdominal routine to leave out). The
same degree of devotion that is paid to the other body parts should be extended to the abdominals;
otherwise hopes for a truly well-developed physique cannot be held with any degree of seriousness.

Location and Function
As a logical pre-requisite to any body-part training it would be necessary to garner a complete
understanding of the muscles that comprise the particular region under scrutiny before any attempt
was made to explain the proper movement methodology of the muscles, or any effort was made to
develop a routine of exercises for the specific body part. When reference is made to the abdominal
wall (anterior, posterior regions) the considerations for the importance of gaining a thorough awareness
of the muscles of the region takes on even greater significance.

In order to provide for a well-designed program of exercises that would effectively stimulate the
muscles of the region and at the same time, provide for reduced injury-risk potential, it would be es-
sential that the trainee understand the relationship that exists between the muscles of the abdominal
wall (anterior and posterior regions), and the vertebral column. It is also vital that the trainee be
aware of the biomechanical association that is shared by the two regions in order to avoid wasting
time and energy in futile search of superior abdominal development. Even more crucial, is the concern
of avoiding the risk of serious injury which can often occur as a result of ignorance of proper
execution of the abdominal exercises. Aside from providing for the finishing touches to the wellhoned
physique, good abdominal development can provide for a measure of injury prevention for
the always highly-vulnerable lower lumbar region. However, poorly-advised movements can not only
fail to provide for the hoped-for results, but can lead directly to serious injury. Proper awareness of
the location and function of the muscles of the anterior and posterior abdominal would be of extreme
benefit to those seeking safe, efficient training approaches for the abdominal muscles.

No Skeletal Support
The abdominal region receives no skeletal support within the abdominal cavity. The area derives
its strength and integrity entirely from its muscle structure. The abdominal region is comprised of
three layers of muscle with each having its fibers running in a different direction. This phenomenon
of different fiber direction provides the required tension and strength which makes up for the lack of
bony structure in the area.

The abdominal muscles almost exclusively create the abdominal wall. These muscles provide
support, as well as protection, for the abdominal organs, and they provide assistance to the diaphragm
during respiration. The abdominal serve to flex the vertebral column and depress the ribs. The
contraction of the abdominal raises the intra-abdominal pressure which is necessary for defecation
and contributes to the stability of the thorax in times of strain such as heavy lifting. When the legs are
raised from a supine position the abdominal serve as fixators of the pelvis from which the hip-flexor
muscles originate.

Rectus Abdominis (A)
Location
The rectus abdominis muscle represents the main abdominal muscle and forms the prominent
ridges of muscle mass in the frontal abdominal region. The rectus abdominis is a narrow flat muscle
situated on the ventral aspect of the abdominal wall. The muscle runs vertically across the abdominal
wall from the crest of pubis bone to the cartilage of the fifth, sixth and seventh ribs. The rectus abdominis
has a right and left portion that is separated by a one-inch tendinous strip (linea alba). Each
rectus abdominis is covered by the fascia of the oblique and transversus muscles. Each set of rectus
abdominis is cut by three tendinous inscriptions that provide for a distinct division of muscle that
rises above the separation.

Function
The rectus abdominis act to compress the abdominal cavity and assist in the actions of forced
expiration, defecation, and urination. The rectus abdominis also acts to produce lateral-flexion (sidebends)
and also serves to flex the vertebral column during the action of spinal-flexion. The concepts
relating to the ability to produce spinal-flexion (as opposed to hip-flexion) form the crux of the discussions
on abdominal training and will be explored in detail in the pages that follow.

The Oblique Muscles

External Oblique (B)
Location
As the name would indicate, this muscle originates on the external surface of the rectus abdominis
on the lower eight ribs of the upper end of the ilium, the pubis crest, and the lower portion of the
linea alba. Its fibers run diagonally and upward and in a horizontal direction from the lower end of
the abdomen. The muscle inserts on the linea alba and the anterior portion of the iliac crest.

Function
The external oblique joins the rectus abdominis in the actions of forced expiration, defecation,
and urination. It also serves in the actions of flexion and rotation of the vertebral column.

Internal Oblique (C)
Location
The internal oblique lies just beneath and internally to the external oblique and its fibers run upward
and medially to connect with the internal intercostals muscles that cover the ribs. This muscle
officially on the iliac crest and the lumbodorsal fascia and inserts on the linea alba, the pubic crest,
and the first to fourth rib.

Function
Compresses the abdominopelvic cavity and assists in the action of flexion and rotation of the
vertebral column.
It should be noted that despite their location in the anterior region of the abdominal wall, the
above-listed abdominal muscles have a profound effect upon the function of the vertebral column.

Transversus Abdominis (D)
Location
This little known abdominal region muscle originates on the iliac crest, the lumbodorsal fascia
and the costal cartilages of the last six nos.

Function
The transversus abdominis compresses the abdominopelvic cavity.

Posterior Abdominal Wall
Quadratus Lumborum
Location
The quadratus lumborum is a long thick muscle which originates on the iliac crest and the iliolumbar
ligament and inserts on the lower region of the twelfth rib and the transverse process of the
upper lumbar vertebrae.

Function
This muscle has an even greater (direct) effect upon the lower back as it is responsible for the action
of pulling the thoracic cage towards the pelvis and is also involved in the action of same-side
abduction of the vertebral column. It assists the oblique muscles in the action of lateral-flexion (sidebends).

Erector Spinae Group
Iliocostalis Thoracis/Iliocostalis Lumbar/Longissimus Dorsi/Spinalis Dorsi

Location
The erector spinae muscles are all intertwined and as they all work in harmony with one another
they are considered as one muscle. This group provides the ridges aside a deep groove that is visible
in the lower back of highly-developed body-builders. The erector spinae group covers a large area
originating from the neck and running down into sacrum on both sides of the spine. Specifically
these muscles originate on the crest of the ilium, sacrum (lower surface), the borders of the lower
seven ribs, as well as the spinous process of the entire group of lumbar vertebrae and the lower four
thoracic vertebrae. These muscles all insert on the transverse processes of all the vertebrae.

Function
These muscles would be highly activated during the action of spinal rotation. In the twisting exercise
for example when the shoulders rotate around the spine, the spine provides the axis of rotation
with the externals working on one side in correlation with there opposite-side counterparts establishing
a pulling or torque action across the abdomen.

Iliopsoas group

Psoas Major
Location
The psoas major also comprises the region of the posterior abdominal wall but it acts principally
on the femur bone. It shall however be included in our discussion on the muscles of the posterior
abdominal wall. A long thick muscle, the psoas major originates lateral to the lumbar region of the
back and inserts on the vertebral discs of the lower lumbar region.

Function
The psoas major is involved in the action of hip-flexion which occurs during the leg-raise (off
the floor), seated knees-to-chest and vertical knees-to-chest exercises.

Iliacus
Location
The iliacus is a large triangular-shaped muscle that is situated on the lateral portion of the psoas
major. Its fibers run downward and inward most of which attach to the psoas tendon and inserts on
the lesser trochanter of the femur.

Function
As the muscle crosses over the hip-joint, it serves in the action of hip-flexion and joins in the actions
of the psoas major to function during the leg raise action (off the floor) or knees-to-chest
(seated and vertical) exercises.

Psoas Minor
Location
This muscle is a relatively ineffective muscle due to its long tendon and small muscle construction.
It originates from the last thoracic and first lumbar vertebrae and inserts on the pubic bone of
the pelvis.

Function
The psoas minor serves to support the action of hip-flexion of the psoas major and iliacus muscles.

Muscle Activation
It can be readily acknowledged that working the “abs” is hard work and even more discouraging
is the fact that it is extremely boring to most trainees. After all, where is the fun found in working so
hard and not gaining the satisfaction of witnessing a “pump”? Besides, ab routines rarely produce the
results that are achieved with the other body-part routines. Why don’t we achieve the same response
in the abs as we do with arms and legs and chest etc…? Well we just might be getting results that
simply are not showing because the muscle that is being developed is hidden under the layers of
excess weight that is all-too-frequently carried by the majority of the population (approximately
90%).

Considerations for the Actions of Spinal or Hip-flexion
In order to maximally stimulate the muscles of the abdominal region it is necessary to apply an
action of spinal-flexion. What frequently occurs is that in quest of developing his/her abdominals,
the trainee embarks earnestly on a routine of “so-called” abdominal exercise which, in fact, does not
emphasize the abdominal, but instead provide activation of the hip-joint (flexors and extensors)
muscles. Activation of the hip-joint does not provide maximum stimulation of the abdominal region,
and as a result, the individual’s abdominal region remains underdeveloped.

For example, have you ever felt compelled to put a halt to a series of sit-ups due to the fatigue
experienced in the frontal thighs (as opposed to the desired “attack region” of the abdominal?) This
is simply because the thighs were receiving the brunt of the load during the movement and as a result
the abdominal were left far less stimulated than they should have been in order to provide for maximum
growth and development.

Reverse Crunch

Reverse Crunch

One of the most widely-ignored abdominal movements is the highly-effective reverse sit- up exercise.
Actually the movement is more closely-matched with the crunch movement and, as such, it
should be called the reverse crunch exercise. However, as the movement is more widely accepted as
the reverse sit-up we shall present it as such. The reverse sit-up provides maximum accentuation
upon the rectus abdominis, as well as the internal and external obliques. The high effectiveness of the
exercise is evidenced in the fact that the movement involves spinal-flexion as opposed to hip-flexion
which provides for the emphasis of the movement to be experienced in the region of the abdominal.

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the movement by supine on the floor with the legs
bent in front of the body so a 90° angle is formed by the upper and lower leg.
- Place your arms alongside your body in manner of providing for increased stability for the execution
of the movement. In time added accentuation can be provided for the abdominal without
having to use the floor for leverage. The greater the impetus of the arms, the lesser the accentuation
of the lower abdominal which come into play during the initiation of the raising action of
the pelvic girdle.
- Initiate the concentric contraction phase of the movement by raising the hips up off the floor;
this will allow for the desired action of rotation of the pelvic girdle. You should raise your legs so
that your knees are taken up even with the facial region.
- You will want to concentrate fully on providing for a “crunching” action of the abdominal as the
legs are raised upward in effort to gain the greatest benefit from the exercise. You will want to
press as little as possible
against the floor with the
arms and you will want to
relax the shoulders as
much as possible
throughout the entire execution
of the movement.
- Begin the eccentric contraction
phase of the
movement by slowly lowering
the legs downward.
You will want to be careful
to maintain the proper
bent-leg position as there
is a tendency to extend the
legs during the descent. If
the legs are permitted to
extend outward, the
movement will accentuate
the hip-flexor muscle
group as opposed to the
abdominal.
- Complete the eccentric
contraction phase of the
movement by lowering the legs down to the desired finish-position which will see the upper and
lower legs forming a 90° angle.

Keys to the Lift
- Utilize strong neural-impulsing into the abdominal region in effort to derive the greatest benefit
form the exercise.
- Raise the legs so that the knees are aligned with the facial area in the concentric contraction
finish-position.
- You will want to be cautious to maintain the proper bent-leg position in manner of maintaining
maximum emphasis upon the lower abdominal region.

Vertical Knees-To-Chest

Vertical Knees-to-chest

The vertical knees-to-chest exercise can be performed
by either using a horizontal bar (hanging knees-to-chest)
or a vertical knees-to-chest bench (as depicted to the left).
The utilization of the knees-to-chest bench is recommended
because the arms and back can more readily become
fatigued during the performance of the horizontal
bar version of the movement. The knees-to-chest bench is
also more comfortable and discourages the exaggerated
swinging action of the body during the movement.

Iliopsoas Muscle Group Highly-activated
The vertical knees-to-chest movement is considered
to be an effective lower abdominal movement but—as is
consistent with the movements that see the legs being
brought to the chest (knee-joint flexion)—the exercise
accentuates the iliopsoas muscle group to a much greater
degree. Increased emphasis can be exerted upon the desired
region of the abdominal if the head and shoulders
are tilted downward toward the chest during the raising
action of the legs. However, once again the effects upon
the lower abdominal is incorrect as the downward tilting
action of the shoulders and the head accentuate the upper
abdominal region and not the lower portion.

Variation of Movement
A variation of the bent-leg version of the movement
can be performed with a stiff-legged application. It should
be noted however that the stiff-legged version of the exercise
is much more difficult to perform in that the longer
lever-arm provided by the extended position of the legs
invokes greater stress upon the iliopsoas muscle group
which in turn creates greater duress upon the lower lumbar
region. The movement carries with it the same risks
associated with the stiff-legged leg raise exercise only even
greater risk is imposed due to the lack of a base of support
as evidenced in the lying (prone) version of the leg raise
movement. While the risks are increased with the stifflegged
application, there is little reward associated with
that risk as the abdominal region receives no additional
stimulation during the stiff-legged application. It is advisable
not to apply the stiff-legged approach to the movement
but to instead a bent leg (knees-to-chest) application.

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the
movement by standing inside the vertical leg-raise apparatus
with the feet placed on the provided foot
stands and the forearms positioned atop the provided
arm pads. The arm should be placed so that a 90° angle
is formed between the forearms and the upper
arms.
- Initiate the concentric contraction phase of the
movement by utilizing knee-joint flexion and raising
the knees up to the chest.
- Remember to bend the head and shoulders forward as
the legs are being raised in order to provide a more
advantageous angle-of-pull for the stronger activation
of the abdominal muscles. You may want to bring the
legs slightly back beyond the parallel line of the body
to provide for an altered angle-of-application which
will provide for accentuation of the lower abdominal
region.
- Complete the concentric contraction phase of the
movement by raising the knees as high as possible up
toward the chest. Another manner in which to pro-
vide added emphasis upon the abdominal region is to lift the body out in front of the parallel
line. Coupled with the bending forward action of the head and shoulders, this will allow for a
greater “crunching” type action to be exerted upon the abdominal region which will provide
added accentuation.
- Begin the eccentric contraction phase of the movement by slowly lowering the legs down to a
position that is just short of full extension.
- You will want to avoid swinging the body back of parallel during the completion of the movement
in effort to employ impetus for the subsequent concentric contraction.

Keys to the Lift
- You will want to direct strong neural-impulsing into the abdominal region in effort to provide
maximum emphasis upon the desired region of the abdomen and to reduce the level of activation
of the hip flexors.
- You will want to drop the head and shoulders downward during the execution of the concentric
contraction in effort to provide added accentuation of the abdominal region.
- You may want to also bring the legs slightly back of parallel and to allow for the body to raise up
past the parallel line of the body in effort to further accentuate the “crunching” action of the
movement upon the abdominal region.

Leg Raise

Leg Raise

If caution was expressed concerning the stiff-legged sit-up (and the bent-leg sit-up recommended
in its place) then there is similar caution concerning the stiff-legged leg raise exercise. Once again,
due to the muscles that cross
over the hip joint and attach to
the vertebral column, great
pressure can be exerted upon
the lower back area during the
performance of the leg raise
movement. It would be advisable
to apply a one-leg-at-a
time approach to this movement
but such application
does little to reduce the hipflexion
action associated with
the leg raise movement and, as
such, stimulates the hip-flexor
muscles more greatly than the
spinal flexors (abdominal) and
while you may be providing
for reduced injury risk by applying
the single leg application,
you are sacrificing the
beneficial aspects attributed to
the movement. The doublelegged
version of the exercise
will be covered in this report.

Many Experts Opposed
to the Movement
It should be noted that
many experts in the field of weight-resistance training and experts related to the study of lower back
injury and the function of the vertebral column have gone on record as being opposed to the performance
of the stiff-legged leg raise exercise. The long lever-arm action of the raising and lowering
of the legs invokes significant exertion upon the vertebral column due to the fact that muscles involved
in the movement are attached to the vertebral column. As a result, great care must be taken to
avert injuring the lower lumbar region. The exercise provides stimulation of the lower abdominal
region and, as such, it is regarded as a valuable movement to include in your abdominal training routine.
Both groups have a point, and, as such, we will address the issue of performing the movement
with a high degree of concentration devoted to the related injury risks. A final point can be made: do
not perform leg raises with a high number of repetitions as the back becomes even more exposed to
injury when the muscles involved in the movement become fatigued. As well, it would be advisable
to intersperse the leg raise movement into the abdominal training routine on an infrequent basis in
order to provide for adequate recovery. Daily performance of the exercise could induce chronic low-
er back injury.

Highly-concentrated
Movements Required
It is crucial that high levels
of concentration be devoted
to the exercise throughout
both the concentric and eccentric
contraction phases. The
legs must be raised as a result
of strong motor-unit firing of
the abdominal (and support
muscles) as opposed to the
strong flexion action of the
lower lumbar region. In addition,
the weight of the legs and
the forces incurred as a result
of gravity should be resisted
by virtue of strong neuralimpulsing
into the abdominal
region (as well as the other
supporting muscles), and not
as a result of providing a resistive
force through the lower
lumbar region bony structure.
The vertebral column should
be removed (as much as possible)
from any involvement
during the descent (as well as
the ascent) of the legs during the performance of the exercise.

Two Basic Movement Variations
The movement can be performed with either the floor or a bench serving as the base of support.
The floor version encourages a thrusting type of action at the initiation of the movement due to the
parallel position of the feet with the body. The bench applications provides a small mechanical advantage
by virtue of the increased range-of-motion capability (as provided by the raised base of support)
which allows for a little leverage giving action which does not adversely affect the abdominal
region but does provide for an alleviation of the potential strain on the lower lumbar region. The
main difficulty with the bench application is that the increased ROM of the movement application in
the eccentric phase strongly encourages a swinging action of the legs and a subsequent hyperextended
position of the back which can invoke serious injury upon the spinal region. The bench
version of the exercise will be analyzed.

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the exercise by lying face up on a secured bench
with the legs in the fully-extended position. You will want to place the hips at the end of the
bench but you will want to make certain that the gluteal a region is placed firmly on the bench in
order to provide for stabilization of the lower back. The shoulders should be kept flat on the
bench. A variation of the movement can be applied with a rising of the shoulders action which
turns the movement into a abbreviated version of the “pike” sit-up.
- Grasp onto the sides of the bench to provide required balance for the movement. It is a good
idea to place a pad at the spinal area in manner of providing a base of support at the vulnerable
position where the natural hollow of the spine leaves a space between the bench and the spine. If
no pad is available you may want to place your hands under the spine in effort to fill in the hollow
zone in manner of providing for a base of support.
- Initiate the concentric contraction of the movement by raising the legs upward by virtue of
strong muscle contraction of the abdominal region. The rectus femoris and the psoas muscle
group will be most activated during the movement and strong neural-impulsing should be directed
to the muscles in order to reduce the amount of duress that could potentially be imposed
upon the lower lumbar region.
- Greater emphasis can be applied to the lower rectus abdominis if a pelvic tilt action is applied to
the movement. To apply a pelvic tilt simply raise the head and shoulders off the bench slightly
(about two inches would do nicely) and tilt the chin into the chest during the raising of the legs.
The head and shoulders can be restored to their position upon the bench during the descent of
the legs.
- Complete the concentric contraction phase of the movement by raising the legs to the desired
just-less-than-true vertical finish-position. Pause at the conclusion of the lift for one count in order
to properly prepare for the eccentric contraction phase of the movement so that the duress
upon the spinal region will be minimized.
- Begin the eccentric contraction phase of the movement by slowly lowering the legs downward by
Virtue of strong muscular contraction of the abdominal muscles and the psoas muscle group.
You will want to utilize a slow speed-of-contraction movement application in manner of avoiding
the potential strain that could be invoked upon the spinal region.
- Complete the eccentric contraction phase of the movement by lowering the legs to the desired
(not past half inch of the parallel) finish-position. You will want to avoid allowing the movement
to come more than a half inch past the parallel-to-the-floor position in order to avoid experiencing
a resulting arched-back posture which could easily invoke injury to the lower lumbar region.
- You will want to avoid the natural temptation to apply a springing (leverage-inducing) action of
the legs at the conclusion of the eccentric contraction in effort to provide impetus into the subsequent
concentric phase of the movement. Such action involves excessive extension of the hip
which causes dangerous compression of the vertebrae, discs, and facet-joints frequently leading
to chronic or even acute injury of the lower lumbar vertebral column.

Keys to the Lift
- Utilize highly-concentrated movement applications with strong neural-impulsing of the involved muscles
in effort to reduce the potential duress than can be placed upon the vulnerable lower lumbar region.
- Apply slow speed-of-contraction movement applications throughout the entire execution of the exercise.
- Resist the forces of gravity by virtue of strong neuralimpulsing into the involved muscles and avoid the
tendency to apply a leverage-inducing springing action at the completion of the eccentric contraction in effort
to provide impetus for the subsequent concentric contraction.

Cable Crunches

Cable Crunches

Another highly-effective manner in
which to accentuate the upper portion
of the rectus abdominis and internal
and external obliques is to use the cable/
plate-stack (overhead pulley) station
in the pulldown movement action.
It should be noted that due to the
above-mentioned muscle’s attachments
to the area of the ribs, and due to the
angle-of-application of the movement,
there is an opportunity to provide for
strong activation of the serratus anterior
muscle which provides for an impressive
tie-in structure with the abdominal
region. There is a tendency with
this movement to use strong incorporation
of the muscles of the back (primarily
the latissimus dorsi), during the initiation
of the movement. It is important
to direct strong neural-impulsing into
the abdominal area in order to gain the
most out of the exercise.

Proper Resistance Selection
Advised
There is widespread tendency to
work with too much weight in this ex-
ercise. If inappropriate resistance is applied
there will be strong encouragement
offered for the teres major and
pectoralis major to become highlyinvolved
which will severely reduce the
sought-after effects upon the abdominal.

Several Application
Variations Possible
There are many different variations
that can be applied to this movement
with the major differences seen with
the position and placement of the
bands. The pronated-grip and supinated-
grip hand positions can be used
(straight bar) and the semi-pronated
grip can be employed (rope or handle).
The supinated grip would see the bar
brought down to the front of the body
while the pronated and semi-pronated
grip applications would have the
movement performed with a behindthe-
body application. The tendency
with the supinated grip is to use a half
pulldown/ half curl action with the
strong incorporation of the back and
biceps employed. The pronated and
semi-pronated grip also encourages the
strong involvement of the back and, as
such, strong neural-impulsing is required
in order to provide maximum
stimulation upon the desired region of
the abdominal. The rope pulldown version
of the exercise will be presented.

Summary of Correct Exercise
Execution
- Assume the correct position for the exercise by grasping a rope attachment on the overhead pulley
station. Slowly lower yourself down into the correct kneeling posture with body placed at a
45° angle and the hands stretched overhead. The torso should be placed just above the heels and
not extended upward in manner of providing for maximum ROM movement applications, as
measure of avoiding the tendency of dropping down with the body during the concentric contraction
phase.
- Initiate the concentric contraction phase of the movement by pulling downward with the abdominal
(not the arms or the lats).
- You will want to pull down with a flat posture of the lower lumbar region and you may round
The shoulders slightly in effort to provide for a “crunching” action of the rectus abdominis and
the internal and external obliques (upper position). However, if the upper portion of the vertebral
column is allowed to become too rounded it will invoke a corresponding rounding of the
spinal column which exposes the lower lumbar region to high injury risk so you will want to be
cautious when applying the crunching action.
- Complete the concentric contraction phase by applying a strong squeezing action of the abdominal
muscles at the finish-position. Pause for two or three counts before releasing the tension.
You will want to remember to avoid the urge to apply a strong thrusting action at the conclusion
of the movement.
- Begin the eccentric phase by raising up by virtue of strong muscular contraction of the muscles
of the abdomen in effort to resist the temptation to allow for gravity to take over control of the
movement. Remember, this exercise can prove hazardous to the lower back in both the concentric
and eccentric phases. Strong concentration in the abdominal muscles is required in order to
gain the most benefit from the exercise and to reduce the risk of injury.
- Complete the eccentric phase of the movement by raising up with the body while making certain
to keep the hips down low throughout the movement application. Pause at the top of the
movement in order to reduce the temptation to applying a “slingshot” action at the conclusion
of the eccentric contraction in manner of providing impetus for the subsequent concentric contraction
phase of the movement.

Keys to the Lift
- Maintain the low position of the hips throughout the entire application of the movement in
manner of avoiding the urge to raise up during the eccentric contraction phase of the movement
in effort to provide momentum for the subsequent concentric contraction phase.
- Direct strong neural-impulsing into the abdominal muscles (as well as serratus anterior) in effort
to avoid incorporating the shoulders (posterior deltoids), and back (primarily latissimus dorsi),
into the movement.
- You will want to be careful to maintain a flat, rigid posture of the lower region of the back in
effort to reduce the risk of injury to the lower lumbar region.
- You will also want to avoid the natural tendency to apply herky-jerky movement applications
during the initiation and completion of the exercise.

Crunch

Crunch

The crunch exercise provides accentuation of the upper abdominal region with major accentuation
extended upon the rectus abdominis and lesser emphasis exerted upon the internal and external
obliques. The crunch movement allows for the action of spinal-flexion with the virtual elimination of
hip-flexion which provides for maximal stimulation of the abdominal muscles. It should be noted
however that the crunch exercise should be performed with a free bench where the legs are placed
over the bench with no securing of the feet. If the crunch bench apparatus is employed with the feet
tucked under the foot pads (as depicted to the left) the hip-flexors can become highly-activated during
the movement; unless of course high-levels of concentration are directed into the abdominals
during the movement.

Movement Variation
Possible
A variation of the crunch
movement can be applied by
placing your feet up on the wall
or by placing the feet flat on
the floor and bending the
knees so as to allow for approximately
a 45° angle to be
formed between the lower legs
and the thighs. Place the arms
in front of the chest for balance
and apply a constant contraction,
reduced range-ofmotion,
lifting (crunch) action.

High Concentration
Required
It is vital that strong neural-
impulsing be directed into
the abdominal region in order
to provide proper stimulus for
the movement application. The
tendency with this exercise is to
tug on the back of the head in
effort to jerk the body upward
during the initiation of the lift.
Pulling on the head and utilizing
a sudden lurching-type action
reduces the amount of
effect the exercise will have on
the abdominal region, and will
also encourage injury to the
cervical vertebrae. It is also
important to lower the body
with strong muscular contraction
of the abdominal; the tendency
is to allow the body to
fall back with a bouncing action
off the floor in effort to
provide impetus for the concentric
contraction.

Summary of Correct
Exercise Execution
- Assume the correct preparatory
position for the exercise
by placing your feet
over a small, secure bench
with the lower legs extended sufficiently so as to allow for a 90° angle to be formed between the
upper and lower legs. You will want to be near the bench to make certain the thighs are perpendicular
to the floor.
- Place the bands at the side of the head with the elbows forward. If the elbows are held out to the
sides there will be a tendency to swing the elbows forward during the performance of the lifting
action which encourages a herky-jerky movement application.
- Raise up slowly utilizing strong neural-impulsing into the abdominal region.
- Complete the concentric contraction phase of the movement by raising up to the fully- extended
raised position of the ROM
- Begin the eccentric contraction phase of the movement by lowering the torso down slowly by
virtue of strong muscular contraction in the abdominal. You will want to maximally activate the
abdominal in order to gain the most out of the movement and to alleviate strain on the lower
lumbar region.
- Complete the eccentric contraction phase of the movement by slowly drawing to a halt at the
desired finish-position (about an inch or two from the floor). You will want to avoid the tenden-
cy of bouncing off the floor in effort to provide impetus to the subsequent concentric contraction.

Keys to the Lift
- Utilize a flat bench with the feet left unsecured (if available).
- Place the hands at the side of the head (in manner of eliminating the natural urge to tug on the
head during the lifting action), and concentrate fully on the abdominal muscles throughout the
entire execution of the exercise.
- You will want to lower down slowly during their eccentric phase in effort to reduce the tendency
to allow for a bouncing-off-the-floor action at the completion of the descent.

Sit-Up

Sit-up

If there is one exercise that is synonymous with abdominal training it is the all- encompassing situp
movement. Regardless of the condition, or activity level of the individual, when reference is made
to “trimming down” or just generally “getting in shape”, the “granddaddy” of all “granddaddy” exercises
is mentioned. I bet that on more than a few occasions you have had someone walk up to you,
pat his stomach, and declare emphatically: “I’ve got to trim down; I better do some sit-ups.” A major
misconception shared by many people is that sit-ups will reduce the size of the waist. Most abdominal
work is performed with the body being used as resistance to the movement. Some abdominal
training involves the incorporation of additional resistance in order to gain the desired effectiveness
from the exercise. The point being made is that abdominal training usually involves anaerobic work
which results in a gain in muscle mass, not in the immediate result of losing either weight or size.

If your goal is to trim the waist, you would be well-advised to apply aerobic training routines. By
working the entire body anaerobically, exercises aerobically and eating properly you will burn the
excess weight that is being carried over the abdominal muscles clearing the way for them to show
through and thus exhibit the results of the hard work you have been putting in on your abdominal
training. The next time someone comes up to you claiming to be ready to “do some sit-ups” you
might well want to advise the individual to do a short full body weight-resistance routine, complete a
short stationary bike ride and skip the bag of chips to shed the unwanted pounds and then hit the situp
board in order to bring out definition in the abdominals.

Spinal-flexion Sought
As outlined earlier, the foremost consideration to take into account when performing any abdominal
exercise is to provide for the action of spinal-flexion. With reference to the sit-up exercise
manner in which the action of spinal flexion is achieved is to perform the exercise with a bent-leg
application versus a stiff-leg approach. The bent leg will allow for the relaxation of the hip-joint flexors
and also permit the virtual elimination of the support action of the hips and legs, thus providing
maximal opportunity for maximal stimulation of the muscles involved in spinal-flexion (abdominal).
You will note that the term
“virtual elimination” of the
muscles of the hip-joint was
used; the hip-joint muscles can
still become activated during
the performance of the movement
and it is necessary to direct
strong neural-impulsing
into the abdominal muscles in
order to reduce the level of
activation of the hip-joint muscle
group.

To explain: bending the
knees does not automatically
provide maximum motor-unit
stimulation of the abdominal
but coupled with strong neuralimpulsing
and optimum motorunit
recruitment of the abdominal
muscles will. An example
of this concept is found in the
crunch exercise. When a
crunch bench is used for the movement the feet are tucked under a pad. During the lifting action
there is a pulling action of the muscles of the hip-joint with strong accentuation felt in the quadriceps
muscles. The recommended approach to the crunch exercise would be to place the feet over a flat
free bench. When the raising of the torso action is applied, it is by virtue of strong muscular contraction
of the abdominal muscles; the legs are left out of the picture. The posture of the movement was
identical but the emphasis of the movement was altered by the fact that the exerted force for the
movement was applied with the muscles of the hip-joint in the first instance while the abdominal
were relied upon in the second (feet over a free bench) version of the exercise. The degree of elimination
of the influence of the hip-joint muscles was determined by (not only the body position which
was a given in both cases) but by the level of accentuated effort on the part of the abdominal muscles.

It should be noted that a straight-legged version of the sit-up is sometimes used but this movement
variation will activate the iliopsoas far more than it will the rectus abdominis. As well, the stifflegged
sit-up will invoke much greater strain on the lower lumbar region and as such is not recommended
for either beginning or elite-level trainees.

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the movement by either lying flat on an exercise mat
(as depicted above) or lying down on a sit-up board. Note: If the sit-up board application is used,
place it no higher than the third rung on the sit-up board rack. It is advisable to begin with the
first rung. (You may in fact be well-advised to begin with a level base using the exercise mat as
opposed to an incline of any kind.) Place the legs in the bent-knee position on the sit-up board
by flexing the knees so that the upper and lower legs form a 30-40° angle with respect to one
another.
- Place the hands either beside the head or across the chest. Avoid placing them behind the head
as there is a tendency to pull on the head during the raising action. Tugging on the head can
create great stress on the cervical vertebrae and cause chronic degenerative ramifications on the
area.
- Initiate the concentric contraction phase of the movement by lifting up slowly by virtue of
strong neural impulsing into the muscles of the abdomen. You will want to resist the natural tendency
to pull with the legs as such action will activate the quadriceps muscles severely reducing
the effectiveness the movement will have upon the abdominal region. As well, you will want to
move slowly, particularly at the outset of the movement as there is a tendency with this exercise
to initiate with a sudden thrusting-type movement.
- Raise the body to the concentric contraction finish-position by virtue of strong neural- impulsing
of the rectus abdominis and external obliques. The finish-position is that point in the movement
where you feel the release of tension in the abdominal muscles. There are two types of applications
that can be applied with reference to the torso position: a flat back, raised head; or rounded
back, lowered head (as in a “crunched” posture) can be used. Please not however that the
rounded back posture refers to the region of the upper back only. The lower lumbar region
should be retained in a flat position throughout the movement application.
- You will need to avoid the urge to tug on the back of the head (particularly when the “crunched”
posture is used) to avoid straining the cervical discs and vertebrae. Of course you will keep your
hands beside your head and you will not yield to the temptation to let them slide behind the head
so that they may be used to provide impetus to the lift in the latter part of the set.
- Begin the eccentric contraction phase of the movement by utilizing strong neural-impulsing into
the “abs”. Strong contraction of the muscular region of the abdomen is required in order to
avoid allowing for gravity to take over control of the movement. If there is little muscular contraction
of the abdominal provided there can be great strain exerted upon the lower lumbar region
as the vertebral column will be called upon to support the burden of the load during the
descent.
- Complete the eccentric contraction phase of the exercise by lowering the body down slowly to
the desired eccentric finish-position approximately three-quarters of the way through the normally-
considered ROM. Lowering to the fully extended position in the ROM reduces the applied
tension on the abdominal area and also encourages a bouncing action off the board in an attempt
to apply momentum into the subsequent concentric contraction.

Keys to the Lift
- Don’t go straight to the sit-up board. Begin on an exercise mat and then graduate to the sit-up
board as the muscular control and strength builds in the abdominals.
- Utilize a bent-leg posture of the body in manner of eliminating (as much as possible), the amount
of exertion that will be applied with the legs.
- Place the hands at the side of the head or across the chest not behind the head in order to avoid
the natural tendency to pull on the head during the ascent.
- Apply strong neural-impulsing into the abdominal muscles in order to reduce as much as possible
the involvement of the legs in effort to gain the most out of the exercise and to reduce potential
injury-risk to the lower lumbar region.