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Neglected abs.....WTF!

Sunday, January 20, 2013

Well it's not like I really neglect my abs. Hell, almost every workout, every lift, every meeting at work, I make a point of contracting my abs to help build up my core. As a result, a few months ago, I stopped doing dedicated ab routines, figuring I make up for them doing squats, deadlifts, even presses where I suck that belly button right back into my spine.

And believe me, it works. I've noticed the benefits in my posture, in my core strength, and even in the lack of any lower back pains for a long, long time.

So today, after a nice hard HIIT session on the spin cycle at the gym, I figured I'd throw in a little dedicated ab work, using one of my favorite routines, the Nike Training Club app's 15-minute "Ab Burner" workout. It's 3 sets of Toe Touches, Russian Twists, Planks, and Crazy Ivans (medicine ball raise with a twist);

Toe Touches


Russian Twists


Planks (I add the rising twist)


"Crazy Ivans"


Each set takes 5 minutes. You run once through the above routines, take a 30 sec break, repeat, rest for 30, repeat.

Well I gotta' tell you, I was whipped! After the first set, my abs felt like Steven Tyler hitting the high notes of "Walk this Way"


And that was totally unexpected! Now I'm not vain enough to believe that I will ever be lean enough to have veins start bulging through my abs (but seriously, how cool would that be!), but I figured that my abs were pretty darn strong.

And so while I guess that they are, they might be strong doing the things they do most (static contractions), but maybe I need to do some ab routines routinely to build up their endurance during movements.

So there really is no let up, no backsliding, no exercise that has no benefit.....there is only one path to success.....continuous application of hard work and discipline!

Damn, I might have to add pushups back in as well!


Have a great night Spark friends!
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  Member Comments About This Blog Post:

REBECCATKD 1/21/2013 8:39PM

    Looks like fun! How many reps?

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HANSBRINK 1/21/2013 5:13PM

  Yes to all, along with some bicycle crunches and some reverse crunches. You call them planks, I call them side planks. Can really feel those when I'm done.

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LISAINMS 1/21/2013 3:57PM

    I had stopped doing pushups and planks because I get so much core and shoulder work anyway. I decided to do an old bootcamp routine last week and made a similar sad (and painful) discovery. That routine is going back in rotation.

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MYLADY4 1/21/2013 3:49PM

    Love Russian twists

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NAYPOOIE 1/21/2013 2:56PM

    Abs are my least exercised muscles. I should probably change that

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HEALTHIERKEN 1/21/2013 2:35PM

    You're scaring me : ( Clearly, I'll never look like Conan by Hallowe'en unless I get back to dedicated abs workouts. Thanks for the wake-up call.

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GREENGENES 1/21/2013 2:25PM

    I also haven't done push-ups in a long time thinking that I'm working those muscles with other exercises. I fear that I am sadly mistaken. I think I have to start mixing things up some more. Thanks for the reminder.

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TRIANGLE-WOMAN 1/21/2013 8:14AM

    Love the look of the Crazy Ivans! Need to try that!

My favorite overall core workout is the Turkish Get Up. As I get older, the idea of falling and not being able to get up scares me. This exercise makes me feel like I'm helping to mitigate that possibility... or at lease delay it as long a possible!

Check out:

http://www.youtube.com/
watch?v=0vhJza-2xiI

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BILL60 1/21/2013 6:54AM

    I feel the burn!!

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BERGBA7 1/21/2013 3:07AM

    As a singer, my first concern in this blog is Steven Tyler' vocal folds...
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He sure needs some serious rest after a performance with multiple of those high notes... so I hope you did not actually strain your abs the same way he is misusing his vocal folds. Otherwise they will need a week or two of rest to recover!
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You are very right saying that if you stop doing an exercise, you loose your ability to actually do it... this is even true in singing high notes... train them or loose them-but with good technique, Steven!
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ADVENTURESEEKER 1/20/2013 11:58PM

    Seriously couldn't agree with you more. I haven't done a series of push-ups in a couple months (since I shifted from bootcamps to spin classes) and ....I fear how much I've back-slid in that body-weight department. Keep it up!

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