Isometrics Strength Training Workout

[angelinkavin]

Almost all of us suffer from tight hip flexors and weak lower abs, all this exercise will accomplish is further tightening the psoas and weakening the lower abdominal wall. So why would anyone select the straight leg raise to improve core stability when this exercise mostly challenges Isometrics Strength Review psoas ( hip flexor) which appears to play no role in the stability process of the spine / core and at the same time applies extremely high loads to the spine?. So what are the best safest exercises for the abs that also strengthen the core and build spine stability? Believe me when I tell you that to perform these safe and efficient exercises that activate the core, abdominal and spinal muscles no equipment is required, all you need is your body and the floor. The first place to start is the Plank aka. Prone bridge. Perform this exercise like a push up only on your forearms. The final exercise to strengthen the abs, core and spine is more of a continuum than anything else. The abdominal brace. Every exercise you perform, ever, should be preceded by an abdominal brace; this brace should be held throughout the exercise. The brace is a foreign concept for many since for years we were taught to draw the abs in. Research has clearly shown that drawing the abs in is not effective, bracing fires all the abdominal musculature as well as lumbar co-contraction.

Control of movement is the key to re-educating the lower abdominal wall and allowing the deep pelvic stabilizers to fire efficiently. This progression begins with mastering the abdominal contraction. The key is isolating the muscles of the abdominal wall. Place your fingers on your belly button to feel this contraction. Pay strict attention to NOT allowing the use of the legs, hip flexors or glutes. Typically the body will want to compensate (a.k.a. cheat) to achieve these movements; you must be diligent to not let this happen. To begin the progression lay on your back with the knees bent and feet flat on the floor, place your hands behind your head. Take a breath in and while slowly exhaling begin to push your belly button down toward your hips. Imagine flexing your bicep, this is the same pattern as flexing your abs. Another way to imagine the contraction is to imagine someone is about to punch you in the stomach, just before you are hit brace you abs. The contraction is very slow to develop and never forceful so the legs do not help. Continue the contraction until the lower back is in slight contact with the floor and you can breathe while not straining or feeling tension in the neck, chest, shoulders or legs. For most people this is not easy. Practice bracing with all activities you do, sitting, walking and definitely while exercising. Over time your abdominal endurance will increase and the co-contraction between your abdomen and thoraco-lumbar spine will become much more efficient. The more efficient the contractions and communication throughout the body the more efficient your exercises will be.

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