Posted by: Guy Dufour
Wednesday, November 23, 2016
In all good super hero movies, we have our hero and villain. In the case of our abdominal training, our malefactor is the sit up. Mention abdominal training and most of us will think of this famous abdominal exercise.
Why should you avoid doing sit ups? The issue lies in the pressure you are putting on the vertebrae of your spine while doing the exercise. When we perform sit ups, we flex the spine over and over which pumps the nucleus (the middle core of the disc of your spine) through the anullus. This results in a bulging or herniated disc which presses on the nerve root and causes pain. This is an injury that happens over hundreds and thousands of repetitions.
A good core exercise program trains all the muscles around the spine. This means the abdominals, back and gluteus muscles.
The following 4 exercises will protect your spine and allow you to build a strong core.
Fantastic Four Core Routine:
A1 McGill Crunch, 3 sets of 12 repetitions
A2 Side Plank, 3 sets of 8 repetitions, hold the plank for 5 seconds.
Rest 1 minute and repeat A1 & A2.
B1 Stir the Pot, 3 sets of 15 seconds for each direction
B2 Bird Dog, 3 set s of 8 repetitions, hold at the top for 3 second
Rest 1 minute and repeat B1 & B2.
If you’d like to know more about core training and are savvy to do your own research, simply do an internet search for anti-rotation core exercises. You will find several movements that will allow you to train your core while protecting your spine. You can also email me and I will gladly answer your questions.
Yours in fitness,
Coach Guy Dufour