Abdominal Training & Featured Exercise

Whether it is for improved performance, general fitness, or injury prevention and treatment, training of the abdominal region is an important aspect of any training program.  While there are a multitude of exercises that can be used to strengthen the abdomen, one needs to be aware of how to properly apply loads to this region based on their current abilities.  It is generally preferred for anyone involved in strength training to focus on the ability to use these muscles to stabilize the lumbar region rather than produce large forces and movements

With this in mind, the author in most instances prefers to use abdominal exercises that involve stabilization or low amplitude movements to strengthen this area.   This enables one to condition the torso to provide stiffness through the muscles and abdomen through the low back, which will allow for safe movement that will not stress the structures of the lumbar spine.

In a previous article, some exercises were described that can serve this function.  In a video posted below, there is another exercise that is slightly more advanced that can be used to strengthen the abdomen and train it for stiffness to support the low back.  This exercise is known as the “Stir the Pot” and was taken from Stuart McGill, who is known for his research on biomechanics associated with the low back.

An important point with this, as with any stability based abdominal movement, is to hold and maintain a strong abdominal brace.  This should create tension throughout the torso (low back and abdomen) allowing one to stabilize the spine.  This particular movement also teaches one to resist twisting torque through the torso, which requires further stabilization to protect the spine.

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