Stop doing situps and crunches!
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Eccentric Abdominal Brace
It has been long believed that the primary function of the rectus abdominus (pictured) is to produce spinal flexion. All you have to do is have a look the insertion and origin to see the logic in this; but is it logical?
From a standing position (the way our bodies were designed) if you were to flex forward how much recruitment is required from them rectus abdominus? Not much; gravity does most of the work.
I would like to challenge your thought process for a moment; first look at the primary function of the core (that is the abdominal section of the core) ; is it to create movement or prevent movement? Most text books would have you believe that it is to create movement but the fact of the matter is that the function of the core is to prevent movement occurring;stabilizing the lumbar spine.
Now getting back to the rectus abdominus; I see the primary function of the rectus abdominus being eccentric deceleration of the trunk into extension, thus preventing the spine from going into extension and causing potential injury to the lumbar spine.
If you look at the anatomy of the rectus abdominus (RA) you will see the RA is crossed by three fibrous bands which are named the tendinous inscriptions; these aid in the eccentric bracing or;breaking; external when forces are applied.
We all know by now that you should train for function first; especially when it comes to the core; so how can you train this function?
One way is with an exercise, I developed called.Eccentric Abdominal Bracing.
To perform this exercise you will need some strength bands (available here). Start off easy until you get the movement down. First begin with holding the band overhead with arms straight. Drive forward from the hip, not allowing the spine to go into flexion. The actual movement looks very similar to a Good-Morning exercise. The hip must be driven back and knees slightly bent.
As you reach the end hip flexion release, allowing the band to explosively pull you back into extension. At the top of the movement before the back goes into extension, brace the abdominals ;breaking and preventing extension of the spine.
So now you have a better understanding of the rectus abdominus and an alternative to traditional flexion exercises you have no excuse ; eliminate these useless exercises and start applying function to your training.
http://www.optimumperformance.com.sg/article%20-%20abs.htm -
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Walau bludder! So cheem! So long! Can summalais anot?
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basically the purpose of the rectus abdominis is to prevent movement not create it.
Situps train against this function. -
What I know is that your abs must be strong, so that you do not injure your back.
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but if dont do how to get the 6 packs. i not rich cannot buy any gym stuffs. lol
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I don't do situps and crunches.Originally posted by oOprinceOo:but if dont do how to get the 6 packs. i not rich cannot buy any gym stuffs. lol
I suck in my stomach, and hold it there for a few seconds.
I do it anytime, and everytime I am mindful of my abdomen.
Can't see my six packs, but its there. -
every morning u wake up, u do a sit upOriginally posted by Simon Dean:basically the purpose of the rectus abdominis is to prevent movement not create it.
Situps train against this function.
u run, u also utilised it to bend your legs upwards
u do bench press, you also need it to stabilise yourself. -
Do you even have a clue what you are talking about.Originally posted by eagle:every morning u wake up, u do a sit up
u run, u also utilised it to bend your legs upwards
u do bench press, you also need it to stabilise yourself.
running... haha you have no idea about the sub systems....
You making yourself sound like an idiot. -
Sorry but i roll myself out of bedOriginally posted by eagle:every morning u wake up, u do a sit up
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roll out still need abs to stand up right?Originally posted by Simon Dean:Sorry but i roll myself out of bed 
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But situps and crunches train the opposite function of the abs.I am not saying you should not train your core.And neither is sit ups or crunches needed at all.Originally posted by eagle:roll out still need abs to stand up right?
Flexion is created from the hips
Did you even read the link i posted below the article? -
you just want to win in words mah.Originally posted by Simon Dean:But situps and crunches train the opposite function of the abs.I am not saying you should not train your core.And neither is sit ups or crunches needed at all.
Flexion is created from the hips
Did you even read the link i posted below the article?
let u win lah
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That's abdominal hollowing. It's a part of core strength, but it's not the only part.Originally posted by mancha:I don't do situps and crunches.
I suck in my stomach, and hold it there for a few seconds.
I do it anytime, and everytime I am mindful of my abdomen.
Can't see my six packs, but its there.
Anyway, the eccentric abdominal brace is probably too advanced for most people here. -
seems difficult to execute.
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There are progressions and in fact even further from the one demonstrated
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I just scanned first few sentences...but I saw the words flex and rectus.
I guess when you flex, you cant control your fart emissions. -
Is it possible to post a video of this ? How to get the correct strength band ?Originally posted by Simon Dean:Eccentric Abdominal Brace
One way is with an exercise, I developed called.Eccentric Abdominal Bracing.
To perform this exercise you will need some strength bands (available here). Start off easy until you get the movement down. First begin with holding the band overhead with arms straight. Drive forward from the hip, not allowing the spine to go into flexion. The actual movement looks very similar to a Good-Morning exercise. The hip must be driven back and knees slightly bent.
As you reach the end hip flexion release, allowing the band to explosively pull you back into extension. At the top of the movement before the back goes into extension, brace the abdominals ;breaking and preventing extension of the spine.
So now you have a better understanding of the rectus abdominus and an alternative to traditional flexion exercises you have no excuse ; eliminate these useless exercises and start applying function to your training.
http://www.optimumperformance.com.sg/article%20-%20abs.htm -
clink on the link - video there
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Can I use weights instead of a strength band? Theres this machine which I think is similiar. Just not sure if the cable is long enough
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It's not there.Originally posted by OPT:clink on the link - video there
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very long lei..
can some one summarise into simpler English or not?
not free to read lei...
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The summary will be , stop doing sit-ups and crunches.Originally posted by aHGer^83:very long lei..
can some one summarise into simpler English or not?
not free to read lei... -
reason??Originally posted by knightlll:The summary will be , stop doing sit-ups and crunches. -
the core is actually supposed to prevent motion, situps and crunches do the opposite of this, they promote motion in the core. you ever hear of people who do a lot of situps and later got back pain? that is whyOriginally posted by aHGer^83:reason??