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Abdominal training tips for Injury Prevention and Improved Function

By Robert Collier

Knowing how to train your abdominals correctly is essential if you want to prevent injury and improve your body's function. Many people exercise the abdominals incorrectly which often leads to poor results, and can contribute to poor posture, muscle imbalance, injury and ultimately compromised function. Apply the following to your abdominal training to prevent injury and improve function.

  1. Order of training

    Whether training all your abdominals in one session or over 3 days, train in the order of lower, obliques and upper abdominals. The reason for this is the relative neurological demand placed on each. The lower abdominals have the greatest neurological demand and need for synergistic support from the other abdominals. This is why they are trained first. Conversely, the upper abdominals have the least neurological demand placed on them and need for support from the other abdominals. This is why they are trained last. This follows the principle of training movements from least stable to most stable. Train your abdominals in the correct order to help prevent injury and receive superior function.

  2. Pull belly button in prior to each abdominal movement

    This will activate your transverses abdominus (TVA). The reasons for this are: All movement is more efficient and effective and the function of the body is superior when stabilizing from the core (TVA) The TVA stabilizes the core, the pelvis and the back. This helps you keep a neutral spine and pelvis position during abdominal exercise which is vital for injury prevention and optimal function.

  3. Breathe correctly

    As a general rule, breath in, increasing the size of your stomach, and then pull your bb in before performing each repetition. This is generally performed in the recovery phase of each repetition. Breathe out through pierced lips half way (past the hard part of the lift) on the exertion phase. Breathing correctly is vital for injury prevention and improved function.

  4. Position your tongue correctly

    Place your tongue just behind your front teeth on the roof of your mouth. Your tongue will be in this position after you swallow. This anchors and turns on the deep neck flexors so the neck extensors don't become overused - which is often a common problem and can lead to neck pain. Place the tongue correctly and prevent neck injury and improve your neck function.

  5. Ensure a balance between trunk flexors and extensors

    Don't over exercise the abdominal muscles (trunks flexors - especially the Rectus Abdominus), relative to the back muscles (trunk extensors). When performing crunch type exercises it is important to use a swiss ball to promote a balance between trunk flexion and extension. Excessive flexion related exercises can lead to a number of problems including compromised breathing, forward head posture, neck and shoulder pain and dysfunction. Balance your training between trunk flexors and extensors to avoid injury and improve your body's function.

  6. Watch your posture while you exercise

    Exercising your abdominals with poor posture can only lead to muscle imbalance, muscle and joint pain and dysfunction. Maintain a neutral low back curve and postural alignment for most of your abdominal exercises. There are some exceptions to this rule but generally maintaining good posture while you exercise your abdominals is essential for injury prevention and improved function.

  7. Only perform abdominal exercises within your stabilization threshold

    This is measured by your ability to keep your belly button in through the exertion phase of an exercise. Conversely, as your core region gets stronger, challenge yourself to perform abdominal exercises that are more challenging - only to the point that you can stabilize though. Feeling your lower back muscles working more than your abdominal muscles means your abdominal muscles have fatigued and you should stop. Exercise your abdominals only to the point of instability and not over it, will help prevent injury and improve function.

References

  1. Chek, Paul. (1998) Scientific Back Training, Program Design and Core Conditioning A CHEK Institute Publication. Vista, California, USA. www.paulchekseminars.com
  2. Chek, Paul. (1999) CHEK Internship Level 1 A CHEK Institute Publication. Vista, California, USA. www.paulchekseminars.com
  3. Chek, Paul. (1999) Movements That Matter A CHEK Institute Publication. Vista, California, USA. www.paulchekseminars.com
  4. Chek, Paul (2004) A Six Pack To Die For New Zealand Fitness October/November. Methode Media Ltd, Auckland, New Zealand
  5. Chek, Paul (2004) How to eat, move and be healthy A CHEK Institute Publication. Vista, California, USA. www.paulchekseminars.com

About the Author:

Robert Collier is a advanced personal trainer from Christchurch, New Zealand. He works from his own private studio and specilaises in Golf Conditoning, Exercise Rehabilitation and Nutrition and Lifestyle Coaching. His website is http://fitandhealthy.co.nz