Concerntrating on Abs - Long

[starbuck]

Hi Cathe & Educated Crowd

I would like your thoughts. I have a very large stomach due in part to a very curved spine (due to my afro caribbean heritage) and I suffer from bloating due to the large amount of water I drink (due to my kidney problems).

Anyway what I was thinking was having an ab day when I would specifically target my abs and back using the all abs section on CTX dvd.

The programme would be to do a warm up using any of Cathe's warm ups doing ab section from CTX (starting with 1 then adding more) some back work and then cooling down and stretching. All Cathe but just concerntrating on my abs.

What do you think good or bad can this be improved or shouldn't it be done?

What are your thoughts

Babs

 

[Aquajock]

Hi, Babs / Starbuck!

This is an interesting idea you've come up with. However, just a few caveats:

It's easy to fall into an "a little is good, a lot is better" approach to training a specific set of muscle groups, and that can lead to a point of diminishing returns fairly quickly especially for the abs and back muscles (the core region), which can exhaust quickly if the session goes on too long.

Without knowing what the rest of your strength training and programs entail, I'd like to suggest that you instead focus on the TYPES of core training exercises you do, and build a 5-core-session-per-week system if you haven't already done so, rather than extending the duration of your ab routines. It is of first importance that you incorporate core stabilization work with "planks" and "Supermans" into your routine, not primarily for the aesthetics of a flatter abdominal region (which this will do) but more importantly for lower back stability - which can be an issue for someone who has a greater-than-average lordotic curve.

The core / ab sections on CTX's Kickbox and Power Circuit workouts are extremely effective. Also, the new Abs Hits DVD has several core workouts and great mix-and-match features to combine other traditional ab routines with the core work. It's one of the best values you can get!

Further, certain upright cardio workout modes lend themselves to core training as well, specifically kickboxing (Cardio Kicks and CTX Kickbox) as well as good old-fashioned power walking with strict good posture and some hills or other grades thrown in.

Lemme know what you think of these suggestions!

Annette

 

[AKirkland]

I'm really wanting to concentrate more on my abs and back, too. I was surprised to see "scoliosis" noted on my medical documents after a core area x-ray for something else totally unrelated.

I have a pretty good curve to my lower back, too, and supermans seem to really bother me. I'm not sure if this is because I'm weak in this area and just need to suck it up and push on through, or if my back problems mean I should avoid these. Any thoughts?

Angela

 

[starbuck]

[font size="1" color="#FF0000"]LAST EDITED ON Sep-18-02 AT 02:41PM (Est)[/font][p]Thanks Annette & Angela

This is just what I wanted yes I don't want to train too much but balance it out with working this area in addition to my cardio and workouts to help flatten my stomach I am never going to have a flat stomach but I want to stop looking like I am pregnant which is what is happening.

I will use your suggestion about doing supermans I am at the moment using cardio kicks as part of my rotation and Bodymax which has an ab section I just wanted to have a 1 day concerntration on my core area.

I will check and see what my med files says about my back my other main issue due to my kidney condition is the condition of my bones due to poor caliculm absorbtion.

Babs

 

[Aquajock]

RE: Angela -

Hi, Angela! The fact that you have scoliosis, which is a lateral curvature of the spine, could have implications for the kind of lower back stability work that is appropriate for you.

You mentioned that you also have a "pretty good" curve to your lower back; I'm curious as to whether your back exam also mentioned anything about excessive lordosis of the spine (the inner curve of the lower spine).

"Supermans" are also called "spinal hyperextensions", especially when you're raising both arms and legs off the floor by recruiting the erector spinae; "hyperextension" means extending the working joint past its normal position in anatomical position, and in this case you're hyperextending the lower spine.

If the "supermans" really bother your back, I'd mention it to your back doctor and/or modify to the less intense exercise (raising opposite arm/leg alternately, as Cathe first demonstrates in the Power Circuit core workout). The scoliosis might also be affecting your ability to perform this exercise as well; get this checked out.

Hope this helps -

Annette

 

[AKirkland]

RE: Angela -

That's the strange thing about it. I've never seen a doctor or been formally diagnosed. I wasn't aware I had any problem. I had an x-ray to eliminate the possibility of an abdominal obstruction, so this was totally unrelated. It was just noted on my chart - I guess by the x-ray tech. No one ever mentioned it to me. Of course, this was in the ER - as long as you're breathing and not bleeding profusely, they don't care about anything else. Ha.

I suppose I'll try the modified version and try to do them more often - see if I can build up my strength.

Thanks, Annette!