Implement this Starter Ab Stabilization Workout and keep your low back happy
The abs are not designed to be movers of the lower back or lower spine. So stop with the crunches, sit-ups, and leg raises.
The abs are designed to be stabilizers of the low back. This means they are being asked to prevent excessive movement and slow down momentum force that comes with fast, extremity movements when swinging, throwing, jumping, walking or running.
No where in their functional job description are abs asked to be accelerators of movement first. That is the role of all the hips, shoulders, chest and leg muscles surrounding them.
Starter Ab Stabilization Workout Design
If you are not sure how to start training the abs to be stabilizers, my suggestion is you discontinue your crunches, sit-ups and leg raises and replace them with this 3 level Starter Ab Stabilization Workout.
- Alternate through these 3 band-resisted ab exercises. (Don’t use the band until you can accomplish exercises without band resistance)
- Perform 30 seconds of work followed by 15 seconds of rest x 8 sets.
- If you are not able to successfully perform any of these 3 progressive exercises with optimal trunk stabilization like noted in the video, revert back to doing only the progression you can successfully complete.
Train Your Abs to Be Stabilizers on Every Exercise Following the Core Chaos 28 Day Program