If I were to quiz you on the top ways to achieve a lean, flat, or “six pack” stomach, I bet one answer would be to include some sort of abs routine full of crunches, sit-ups, and torso rotations into your workouts. Well, I would tell you for the most part -- you are wrong!
For years trainers and strength coaches have had their clients and athletes perform various types of forward torso flexion, the scientific way to describe abdominal crunching. Many trainees reported stronger midsections and some even reported more definition. Sounds great at first; however low back pain has since been linked to prolonged torso flexion. According to Dr. Richard Guyer, president of the Texas Back Institute, “The actual ‘crunch’ part of crunches puts an unhealthy strain on your back at its weakest point.” Repeating this motion bends the disks in your spine and over time can lead to a disk bulge or herniation. Dr. Stuart McGill, a professor of spine biomechanics at the University of Waterloo, warns that “when people are doing curl ups over gym balls or sit-ups, they are replicating a very potent injury mechanism on their back. Every time they bend it, they are one repetition closer to damaging the disk.”
As technology is continuing to advance we are able to do more things from our home, desk, computer, cell phone, etc. Many Americans work some sort of 9-5 type job that mostly involves sitting at a desk. Many of us use trains, plains, and cars everyday for basic transportation. I bet if you check your own posture right now as you read this, you’re probably hunched forward and rounding your low back. Why would you want to do something in the gym that will emphasize a poor, rounded back posture?
So what should you do to train your abs and core? The main functions of your abdominal muscles are to stabilize the spine and prevent rotational forces. So, I’d prefer people to train their core with stability in mind, not trunk flexion. Various planks, chops, pallof presses , and rollouts are some great alternatives to crunches. If you are also doing basic compound strength exercises like squats, rows, pushups, dead-lifts, and lunges, your core should be receiving plenty of work.
Of course you can do as many core exercises as you’d like, but if your body fat is too high, you’ll never see anything resembling a six pack. So make sure your nutrition is dialed in as well.
For years trainers and strength coaches have had their clients and athletes perform various types of forward torso flexion, the scientific way to describe abdominal crunching. Many trainees reported stronger midsections and some even reported more definition. Sounds great at first; however low back pain has since been linked to prolonged torso flexion. According to Dr. Richard Guyer, president of the Texas Back Institute, “The actual ‘crunch’ part of crunches puts an unhealthy strain on your back at its weakest point.” Repeating this motion bends the disks in your spine and over time can lead to a disk bulge or herniation. Dr. Stuart McGill, a professor of spine biomechanics at the University of Waterloo, warns that “when people are doing curl ups over gym balls or sit-ups, they are replicating a very potent injury mechanism on their back. Every time they bend it, they are one repetition closer to damaging the disk.”
As technology is continuing to advance we are able to do more things from our home, desk, computer, cell phone, etc. Many Americans work some sort of 9-5 type job that mostly involves sitting at a desk. Many of us use trains, plains, and cars everyday for basic transportation. I bet if you check your own posture right now as you read this, you’re probably hunched forward and rounding your low back. Why would you want to do something in the gym that will emphasize a poor, rounded back posture?
So what should you do to train your abs and core? The main functions of your abdominal muscles are to stabilize the spine and prevent rotational forces. So, I’d prefer people to train their core with stability in mind, not trunk flexion. Various planks, chops, pallof presses , and rollouts are some great alternatives to crunches. If you are also doing basic compound strength exercises like squats, rows, pushups, dead-lifts, and lunges, your core should be receiving plenty of work.
Of course you can do as many core exercises as you’d like, but if your body fat is too high, you’ll never see anything resembling a six pack. So make sure your nutrition is dialed in as well.