ab workouts

[Robert schmitt]

We have a couple that we do.

1 we call a "Candlestick" ...you lie on a bench and hold your hands on the reverse side. Then lift your entire body up straight like a board. Its similar to a "lag lift" only with the entire body... I think if you watch part of Sky Systems II when they are training you see someone do it.

We have another one that we call the "Law" (long story...). Its a Bubka-like hip lift on a pull up bar or anything like that (we usually use the squat racks in the weight room). The only twist is that you start in an L-sit position, then use your lats and core to lift your legs to the bar so you are sitting in the V-sit position, then complete the Bubka... just dont let your feet touch inbetween. I have seen 8 done in a row, thats the most so far...

and of course... windshield wipers

is the candlestick thing u mention wat rocky does in rocky 4. when hes like hardcore training??... thats my fav rocky movie btw wooo

We always called them Rocky's for that reason

[fong520]

In all actuality leg lifts are the complete opposite of ab exercises. The reason you feel the burn in your abs is because your lower back is contracting so hard that your abdominals are actually stretching! Really though, leg lifts in excess will actually weaken your abs. Usually what happens when people do those (or sit-ups incorrectly) in excess, they develop lordosis (sway back.) I know of several tests to check abdominal strength, and people that religously do those exercises tend to fall in the bottom of the barrel. I am not saying that leg lifts are bad, because lower back strength is extremely important! What I am saying is that a whole lot of people are under the impression that those are ab stengthening exercises. Ask any health proffesional, and you will probably get a similar response.

For most people they wouldn't consider it a low back exercise per say. You are 100% correct however. what you are working out by doing a "leg lift" (flexion at the hip) is the illiopsoas muscle or hip flexor not the abdominal muscle. The action of the abdominal is to bring the rib cage towards the pelvis by creating forward flexion in primarly the lumbar and thoracic spine it is physiologicaly impossible for the abdominal muscle to lift the leg, as soon as you start to move at the hip it is the hip flexor that is being used.

The hip flexor is the combination of two muscles the psoas muscle and illiacus muscle (sp)? the psoas muscle originates from the anterior portion of the lumbar spine inside the abdominal cavity(hence it could be considered a low back exercise)and will cause some flexion of the lumbar spine. As the psoas extends down to the femur from the lumbar spine it becomes continuous with the illiacus muscle which originates from the illium forming the illiopsoas muscle which inserts into the femor causing hip flexion (forward bending at the waist)

hmm so should i still do it to work my back out? like is it a good excercise that works well. or is it pointless to do and i should try adn find another excercise to do?.

[Robert schmitt]

They are not point less to do you use your hip flexor in your run jump and swing motions. Just relaize that they don't target your abdominal muscles if you want to work your hip flexor do them. I still think "imitative gymnastic exercises" are the best thing to do however.