Abs Lab Presented by Helen Vanderburg BKin, ACE, CanFitPro, Yoga and Pilates 2005 IDEA Instructor of the Year 2006/ 1996 CanFitPro Presenter of the Year Nautilus and BOSU Fitness Education Team
Introduction The body functions in a kinetic chain. Linked and is activated in a sequence to create the desired movement. We will look at the abdominal muscles specifically in their role as stabilizers and movers. In-depth look into the function of the abdominal muscles in the their role of strength, stability and mobility of the core and create a system for exercise progression.
Objectives Discuss abdominal and spinal anatomy Analysis current core training methodology Compare methods of core conditioning and their application Identify ways to determine exercise choice for your clients Outline the 4 step progression model Describe coaching and cueing for core exercises
Training Philosophy There are numerous views on core conditioning. Always consider: Progression/ Regression 1. Training variables: mobility, stability, endurance 2. Training focus: isolated, integrated 3. Type of contraction: isometric, eccentric, concentric 4. Training tools: equipment
Core Confusion! Determine the purpose of your exercise based on your client s: Needs Goals Abilities Limitations Appropriateness
Matching the current capabilities of an individual with the loading demands of a task is important. Stu McGill
Rehabilitation: sedentary athlete Hypertrophy: aesthetics body building Performance: daily living athletics general fitness sport specific
Low Back Stability Research review Never confuse rehab objective from performance objectives For bad backs you need to develop endurance vs. strength Presence of pain prevents re-establishment of healthy motor patterns Power is developed from the hips vs. the spine Brace with the core vs. hollow Ultimate back fitness and performance, Stewart McGill
Anatomy Review The abdominal muscles primary function is to stabilize the lumbar spine and initiate movement through it. The abdominal muscles regulate motion relative to the pelvis and thorax.
Anatomical Core ANTERIOR WALL POSTERIOR WALL
Piriformis
Quadratus Lumborum Iliacus Multifidus
Psoas Major
Gluteus Minimus
Gluteus Medius Longissimus THORACIS
Rectus Abdominus Transversus Abdominus (INNER LAYER) Rectus Sheath Iliocostalis Lumborum
Internal Obliques Gluteus Maximus
External Obliques
Latisumus Dorsi
TA RECT AB INT OBQ EXT OBQ
Local stabilizers Creates the foundation: deep, segmental, create stiffness, control neutral, work continually at low force lumbar multifidus (deep) transverse abdominus diaphragm pelvic floor
Inner Core Unit Creates an inner corset of stability from which the outer unit muscle can produce movement. lumbar multifidus (deep) transverse abdominus diaphragm pelvic floor
Global Stabilizers Create the framework: more superficial, control movement (especially eccentric), do not work continuously lumbar multifidus (superficial) psoas int/ext obliques glut medius and max short adductors
Mobilizers Create movement: more superficial, produce movement (especially concentric), do not work continuously erector spinae rectus abdominus obliques hamstrings gluteals (medius, minimus) hip flexors (psoas, illiacus, rectus femoris, pectineus) long adductors
Outer Unit Core (4 Slings) Anterior Sling: external obliques, symphysis pubis, adductor longus, rectus abdominus, psoas major, quadriceps Posterior Oblique: lats, thorcolumbar, gluts max Posterior Longitudinal: erector spinae, sacrotuberous lig, bicep femoris Lateral: glut med/min, TFL
Postural Implications Each of us has misalignments and muscular imbalances that will affect motion causing undue stress to the spine and the musculature surrounding it. To train the core we need to consider the placement of the spine, pelvic and shoulder girdle in static and movement.
Common mal-alignments (static) Ideal Kyphosis-lordosis Flat back Sway back
Mal-alignment (dynamic) Standing hip hinge Lunges Overhead squat Supine arm raise with heel slide Full curl
4 Step Progression of Training: 1. Isolated deep core stabilizers abdominal bracing 2. Core stabilizers with load 3. Core stability during trunk movement 4. Integrated full body movements
Measures for Progression 1. Clients movement patterns Function Dysfunction Alignment, mobility, stability, endurance, strength 2. Client skill level Low High Coordination, balance, sequencing, body awareness 3. Clients goals Fitness Performance General fitness, rehabilitation, athletics
Variable for Progression 1. Range of motion 2. Load 3. Complexity 4. Speed
Health objectives demands a focus on motion and motor patterns, stability and endurance in low tissue loads Performance require more load with an elevated risk naturally occurring THE TRICK IS TO STAY WITHIN THE LOWEST RISK POSSIBLE Stu McGill
1. Isolated Deep core stabilizers abdominal bracing: foundation to abdominal and core training. train stability you need to train at low force to the muscle and slow to moderate speeds. train awareness through isolated isometric exercises.
Deep trunk stabilizers transversus abdominis, pelvic floor, lumbar multifidus, some fibers of the internal oblique the diaphragm.
Breathing exercise: strong exhalation, laugh or cough test Prone ab lift All 4 s ab lift Supine leg fall out Standing partner bracing Stability equipment: seated bracing on the ball
Core stabilization with load train the muscles to stabilize the spine against a force or load. endurance isometric in a neutral spinal position or with movement to challenge the load to the stabilizers. higher intensity requiring greater internal awareness and more activity from the internal and external obliques. avoid using the rectus abdominis to stabilize.
Standing balance variations All 4 s: - alternate arm leg lift/ same side - abdominal activated pelvic tilts Supine Balloon exercises: - arm raise and heel slide combination - knee lifts dead bug - leg lower with heel slide - single and double leg circle/ C
Plank variations Push up variation Isometric side t- stand Side lying (balance and leg movements) V sit variations Standing/ kneeling hip hinge with load Back bridge
Partner medicine ball Stability ball - planks - crunches - side plank - back bridge Foam Rollers - supine leg lifts - back bridge BOSU training - standing leg switch - kneeling balance
Core stability during trunk movement challenge the core stabilizer to remain active while adding trunk movement: flexion, rotation, extension, lateral flexion and combinations.
Plank with rotation (dumbbell) Walking plank Inch worms Lateral flexion Side T stand with lateral flexion with twist Back bridge (with leg lift)
Single leg extended curl anterior or oblique bias Oblique cross over Full abdominal curl up assisted or unassisted Reverse curls anterior or oblique bias Back extension
Partner medicine training Partner elastic resistance BOSU Squat with rotation Standing leg switch Standing to kneeling Partner press Integrated with cable resistance Stability ball Full curls Extension
Integrated Full Body Movement These exercises challenge the core stabilizers to remain active while adding movement of the entire body requiring the core to train in a functional manner.
Single leg squats into curtsey squat Lunges with counter rotation Curl to standing (Turkish get ups) Horse stance to side kick Plyometic push ups Partner variations: Standing push ups Squats Lunges
Ball: Roll out Plank tucks, pikes, oblique Russian Twist Partner wrestle BOSU: Partner press Gliding disk: Glide out Pushup variations
There is not single abdominal exercise that challenges all of the abdominal musculature McGill, 2001. Keep clients status and goals in mind.
Thank You For Your Time Developed by Helen Vanderburg, BPE www.fusion-fitness-training.com 637 11 th Ave. S.W. Calgary, AB, T2R 0E1 Ph. 430 263-3113 www.helenvanderburg.com Twitter me @ twitter.com/helenvanderburg