Abdominal (Abs) Exercises Techniques
McGill crunches, Side bridge/plank, Dead bug, Stirring the pot
- McGill crunches: fascia "raking" can be employed upon more advanced routines. The second phase is breathing deeply during the concentric phase and holding for up to 5 seconds. When you crunch: both hands and tucked under your sacrum (where the small of your back is - that natural lordotic curve); your tongue is pushed up to the roof of your mouth to activate your sternocleidomastoid (thus keep pressure off of your cervical vertebrae); finally, you image a string pulling your chest off of the ground while stiffening the core and crunching a few inches off of the ground.
- Walkout holds (get in the upright plank/pushup position and walkout with your hands and hold for up to 10 seconds. Repeat 3 times. By using electromyographic we've been able to observe FULL abdominal rectus activation!!)
- Side bridge/plank: commonly prescribed as just an oblique exercise. It's the only exercise that hits the QLs as well. I can't stress often enough that the body has to be flat like a board when you turn and your feet turn - don't stack them up
- Dead bug: great exercise for working the core hoop. You can turn it into a plyometric exercise when more advanced
- Stirring the pot: get a stability and get in the plank position. Use your elbows as the fulcrum point and stir the ball clockwise and the next set counterclockwise. You can make the exercise easier by having your feet further apart or harder by keeping closer
- Pike or Jackknife off the stability ball
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