The Abdominal Exercises for the Strength Athlete

The Abdominal Exercises for the Strength Athlete:

What are the benefits of abdominal training?

Strength Training Benefits:

Fat Loss Benefits:

Cardio Benefits:

How do I perform the ab exercises?

1) Lie face down on a flat surface with your legs straight out in front of you and feet shoulder width apart.

Your arms should be at your sides, palms up.

2) Keeping your back straight, lift one leg up off the floor until it is parallel to the ground.

Keep your knee bent and keep your foot pointed directly at the ceiling.

3) Lower the other leg until it is perpendicular to the floor.

The Abdominal Exercises for the Strength Athlete - GymFitWorkout

Do not let it touch the floor or bend forward past its normal position. If necessary, push yourself away from a wall if needed.

4) Repeat with the opposite arm.

You may need to switch hands midway through the exercise.

5) Hold each repetition for 10 seconds and then repeat with the other leg.

Do not allow your body weight to shift during these movements; instead, maintain a neutral spine throughout all reps. When performing both legs together, alternate which side is facing the wall so that you do not have to turn around while doing them.

Bulgarian Bag Twists:

The Abdominal Exercises for the Strength Athlete:

As a strength athlete you need to train your abs hard in order to improve your performance and avoid injury. Since ab exercises are not the most exciting part of training, chances are you don’t give them the focus they deserve and rush through them on occasion. This is an enormous mistake that can lead to poor posture, weak core, and even low back pain. In this article we will go over the ways to perform ab exercises for a strength athlete and how to program them into your routine.As a strength athlete, you have a very wide squat stance.

This wide base can throw your posture out of whack when it comes to your midsection. To correct this problem, you need to work on your core strength and stability throughout each of your workouts.Your abs are more than just a thin sheet of muscle that looks good at the beach. The core consists of several muscle groups that work together to stabilize your spine, hips, and torso while you move through the eccentric, isometric, and concentric movements in your training.Whether you are squatting, pulling, pushing, or holding a plank position, your core muscles are contracted isometrically to keep your body stable. This is important for any strength athlete to extend their career and avoid low back injuries.The following exercises are some of the best to improve your core strength for strength athletics. Many of these exercises can be implemented into your routine 2-3 times per week.Perform this exercise by laying on your back with knees bent and feet flat on the floor. Place both arms straight up over your head with palms facing together. Contract your abdominal muscles and bring your hands towards each other as you try to touch them together.The goal of this exercise is to hold a “plank” position as long as you can. To make this exercise more challenging you can lift and lower your knees to touch your elbows to your knees.This exercise is similar to the traditional sit-up, but performed in a more controlled manner to reduce shearing forces on your spine.To perform the Kneeling Pallof Press, kneel on the ground and anchor one end of the band to a heavy weight on the floor or a sturdy piece of equipment. Press the band out in front of you at chest height and hold with both hands. This will be your starting position. Now, take a deep breath and contract your core muscles to prevent your body from moving forward or backward. Move the band out to the side until your arms are parallel to the ground. Exhale and slowly return your arms back to the starting position. Continue alternating sides for 30 seconds.The advantage of this exercise is that it can be performed anywhere by anyone. The disadvantage is that not everyone has access to a cable machine or bands.This exercise is one of the best exercises for developing trunk strength. It is often performed incorrectly, however, so it is important to maintain proper form.To perform the exercise stand with your feet shoulder width apart and hold a barbell out in front of you with your hands shoulder width apart. The barbell should be above knee height and your upper body should be straight but not stiff. Breathe in and brace your core. Now, bend at the knees and hips and lower the barbell below knee height. When you reach the bottom position take a deep breath and hold it, then drive up with your legs while keeping your torso rigid to return to your starting position.Beginners may find it easier to perform this exercise with their toes on a chair. This will prevent them from using their lower back muscles to aid their lift.This exercise may look easy, but it isn’t. It is very important to keep your core stiff throughout the movement and not to swing from side to side.This exercise primarily works your rectus abdominis.Beginners will find it easier to perform this exercise with shorter holds.To progress this exercise you can hold a light dumbbell in each hand, or wear a backpack filled with books, or put weight plates on your back.A very effective core exercise for strength athletes.To perform the exercise stand with your feet wider than shoulder width and hold a barbell out in front of you with your hands shoulder width apart. The barbell should be above knee height. Keep your upper body straight but not stiff and take a deep breath, now bend at the knees and hips and lower the barbell below knee height.When you reach the bottom position take a deep breath and hold it, then drive up with your legs while keeping your torso rigid to return to your starting position.As this is a powerful movement it is very important to keep your abs braced throughout the movement and not to swing from side to side.If you find this exercise too difficult, then increase the height of the barbell until you can perform the movement properly, or perform an exercise with a smaller range of motion.When you become more advanced you can wear a backpack filled with books or weight plates to make the exercise even more challenging.A great exercise for strength athletes.Lie on the floor and place a small cushion under your head.Bend your knees and place your feet on the floor so that they are wider than your hips but your heels are still touching, now place your hands palm down by your sides, just below your buttocks.As you breathe in, brace your abs and raise your head, shoulders, back and legs off the floor as one unit whilst keeping your arms straight. Then exhale and lower yourself to the floor.As soon as your heels touch the floor, take a deep breath and hold it before repeating.This is a very small range of movement and will seem easy at first, but will become very challenging as you progress and can help to boost your power lifting total due to the strength it gives your core.It also greatly helps to protect the lower back.These can be done in a standing, kneeling or lying position.In all cases, keep your head up, do not arch your back and keep your abs braced throughout the movement.Of course this exercise can also be done with an Olympic barbell and weights.When performing the crunch on your knees ensure that you keep your knees, hips and shoulders in a straight line.When performing the crunch from a laying position ensure that you keep your head, shoulders, hips and knees in a straight line.Heels together, toes out.Cross your feet so your ankle is above your knee and your knee is above your hip and then cross your legs the other way so your ankle is now above your hip and then repeat moving from side to side.This will strengthen your hips and give you more stability when lifting which will in turn increase your strength and power.Also known as Russian Twists, these can be done bending over or sitting up straight.With your knees bent and your arms crossed in front of you, rotate your upper body from side to side.These can be done while standing or sitting.Sit with your legs extended and your feet together, knees apart.From this position you will twist your upper body one way, bring the knees to the opposite shoulder and then twist the other way and bring the knees to the other shoulder.Sit with your legs extended and your feet together, the knees slightly bent.From this position you will twist your upper body one way, bring the knees up to one side of your chest and then twist the other way and bring the knees up to the other side of your chest.Sitting with your legs extended and your feet together, the knees slightly bent and your arms crossed in front of you, rotate your upper body as far as you can to one side and then as far as you can to the other and repeat.Sit with your legs extended and your feet together, knees apart.From this position you will twist your upper body one way, bring one knee to one shoulder and then twist the other way and bring the other knee to the other shoulder.Sit with your legs extended and your feet together, the knees slightly bent.From this position you will twist your upper body one way, bring one knee up to one side of your chest and then twist the other way and bring the other knee up to the other side of your chest.Sit with your legs extended and your feet together, the knees slightly bent.From this position you will twist your upper body one way, bring one knee to the opposite shoulder and then twist the other way and bring the other knee to the other shoulder.Sit with your legs extended and your feet together, the knees slightly bent.From this position you will twist your upper body one way, lower one leg out to one side as far as possible and then twist the other way and lower the other leg out to the other side as far as possible.

Sit with your legs extended and your feet together, the knees slightly bent.Do a horizontal figure eight movement with your upper body.Sit with your legs extended and your feet together and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.From this position you will twist your upper body to one side as far as possible and then twist the other way as far as possible.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.Sit with your legs extended and your feet together, the knees slightly bent and place one hand on the back of your head, elbow out to one side.

Sources & references used in this article:

An electromyographic analysis of commercial and common abdominal exercises: implications for rehabilitation and training by RF Escamilla, MSC McTaggart, EJ Fricklas… – Journal of Orthopaedic & …, 2006 – jospt.org

Core muscle activation during Swiss ball and traditional abdominal exercises by RF Escamilla, C Lewis, D Bell, G Bramblet… – journal of orthopaedic & …, 2010 – jospt.org

Abdominal muscle activity while performing trunk-flexion exercises using the Ab Roller, ABslide, FitBall, and conventionally performed trunk curls by K Hildenbrand, L Noble – Journal of athletic training, 2004 – ncbi.nlm.nih.gov

Torso Preparation for the Strength Athlete by S Armitage-Johnson – Strength & Conditioning Journal, 1992 – journals.lww.com

Performance enhancing diets and the PRISE protocol to optimize athletic performance by PJ Arciero, VJ Miller, E Ward – Journal of nutrition and metabolism, 2015 – hindawi.com