How to Develop Usable Abs – 3 Part Training Series

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External Oblique - Usable abs

As a guy who goes to a gym pretty regularly, some things never change

It doesn’t matter what gym it is, you see people lying on their back doing 100’s of sit-ups, crunches, trunk twists and these goofy windshield wiper things.

ENOUGH OF THIS CRAP!!!

They don’t create usable abs and actually have been proven to age your body and specifically your lower back.

5 Reasons Why You Should Never Do Sit-Ups, Crunches and Trunk Twists Again

1. Sit-ups and crunches increase low back stress by 300x or more

No situp - usable absIt has been found that sit-ups place over 3,000 newtons of force on the lower spine, specifically the disc. Every rep causes cartilage in the disc to be stretched abnormally.

Repeating this stretching force onto the disc cartilage over and over 100’s of times a week is going to ultimately wear out and weaken the disc.

This will lead to possible disc herniation which is the #1 injury to the lower back.
 

2. The spine, specifically the low back, has a shelf life

The spine will only be able to flex forward, bend sideways, and rotate back and forth so many times in your life. Don’t use up movements doing actions like sit-ups, crunches and twists. These movements create avoidable stress and will lead to early aging of the lower spine and cervical spine.
 

3. Crunches reinforce bad posture

Left arrow - usable absPlace yourself in a chair and slump over. Is that the posture you want??

I doubt it.

However, that is exactly what a crunch and sit-up replicate.

Forward head, rounded shoulders, flexed low back with no butt activation. Seriously, you don’t want to help father time accelerate these postures.

 

4. Crunches and sit-ups are artificial movements that our body doesn’t recognize as normal movements

Yes, it contracts your abs (specifically the rectus abdominus) but once you stop, it won’t remember or use the abs like that in real life. The abs are designed to dynamically stabilize the low back or decelerate it from moving beyond it’s functional range of motion limits.

Sit-ups force your abs to contract while causing your spine to repeatedly flex. That is not how your abs were wired to work. So essentially you’re teaching your body movements that are not part of the movement plan.
 

5. Crunches and sit-ups don’t work to get what 99% of those people doing them want from them

Why do you do sit-ups?? To create a flat stomach and a 6-pack … Am I correct??

A cosmetic 6-pack comes from having a flat stomach and eliminating excess fat around your midsection. A functional 6-pack comes from great transverse and oblique muscle activity. Not rectus abdominus activity.

Sit-ups, twists and crunches primarily hit your rectus abdominis and, as a result, create a protruding stomach. Try preventing your stomach from protruding when you do a sit up. You can’t! Therefore your 100 sit-ups/day are encouraging a protruding stomach.

Get YOUR Abs Right

Core Chaos Program - Usable abs


This 3-Part Series on Developing Usable Abs Will Help You Train Your Abs the Right Way

1. Mobility is a Must for Abs

2. Stabilization Everywhere and Often to Get Great Abs

3. Ab Training with Every Exercise to Build Super Abs

Create Usable Abs in 28 Days

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28-Day Core Chaos Training Manual and Kit

Core Chaos Program - Usable abs

 


Are you interested in Getting ALL of Dave’s Workouts and Programs?

This includes the 28-Day Core Chaos, as well as access to him as your weekly coach.

You may want to consider Joining The Band Gym.

Click HERE to LEARN MORE

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Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

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