Back arches while working abs

[DrewChan]

I am on a fairly tough ab regiment (non-negotiable) as its in a class-


One of the requirements is jack-knives (and various exercises) where you lie flat on your back - others = leg lifts, leg circles, stair climbs, criss crosses - all in the same posture -


What I find though is that as soon as my legs go up - my back arches and it becomes progressively worse as my muscles weaken - this is leaving me with a sore lower back.


What can I do to resolve this

 

[pampoenskyf]

especially on leg lifts, right?

 

[pampoenskyf]

Try putting your hands flat on top of each other under your lower back while doing the exercise. It might give some relief....hopefully

 

[DrewChan]

hahaha Yeah pampoenskyf - the hand thing is not really allowed and this will eventually involve grading - I need a solution that involves working the weak area - rigt now the strain is disabling my workouts

 

[Tinuva]

So what did you expect working the abs harder than the lower back? Sounds like the muscle strength between the abs and lower back is out of balance, and you need to start working on the lower back muscles, and strengthen them into proportion to the abs.

Hyper-extentions, good-mornings ect. would be a good start.

 

[JerryMungo]

So what did you expect working the abs harder than the lower back? Sounds like the muscle strength between the abs and lower back is out of balance, and you need to start working on the lower back muscles, and strengthen them into proportion to the abs.

Hyper-extentions, good-mornings ect. would be a good start.

+1... good mornings, deadlifts. Jacknives are not helpful exercises IMO. You should try Shaun T's cardio ab workout for a good balance of cardio and abs
How to Do INSANITY’s Cardio Abs the Right Way – and Avoid Back Pain

 

[DrewChan]

+1... good mornings, deadlifts. Jacknives are not helpful exercises IMO. You should try Shaun T's cardio ab workout for a good balance of cardio and abs
How to Do INSANITY’s Cardio Abs the Right Way – and Avoid Back Pain

Thanks for the information - but again the classes are non negotiable :/ - will try working my lower back

 

[Tinuva]

Thanks for the information - but again the classes are non negotiable :/ - will try working my lower back

Yeah thats why I suggested you compliment your ab classes with exercises for your lower back. Although I would recommend exercising more than just the lower back, try to also work on your middle back at least, and if you can upper back strength. Lower back is most important, because they sit on the opposite side of your abs on your back, and you can kinda target them specifically. Middle and upper back will become important if you are also going to work chest, which I would highly suggest, would just be strange to have all these worked out muscles in the middle of your body and none at the top.

 

[DrewChan]

There are other workouts in the class - mostly different variations of push ups - (diamond, inward facing hand, outward facing hand, knuckle, wide, narrow)

These usually come between sets of legs/ab workouts- which I suffer with even more - If my stomach/back is killed, my back/legs automatically want to sink in push up position.

 

[Tinuva]

Well in that case, squats, deadlifts, pendlay-rows and pull-ups have done wonders for my back. In fact I think my back muscles are in much better shape than my chest and abs, not that the chest in abs are in bad shape, just thinking somehow I progressed better with my back all round. I am very conscious of this fact, and consistently think on how I can improve the balance in my muscles recently.

 

[JerryMungo]

Back are so often overlooked but so important. Agree. I'd do dead-lifts / pull ups / rows - can't go wrong.

 

[DrewChan]

I used to do lotsa pull ups but no pull up bar any more :'( thanks for the advice guys will look at dumbell/barbell excercises I can do

 

[JerryMungo]

Bent over rows with dumbells... dead lifts with barbell. The thing is... expect some discomfort until your body is conditioned. I totally get what you're talking about - leg raisers do that to me, being tall. I'd talk to your instructor and see if they can give you some slack. I hope you're not doing crossfit?

 

[DrewChan]

nah kung fu ^_^

 

[JerryMungo]

nah kung fu ^_^

Aah... well your back might be sore from the rest of the training. At least martial arts have a fair core workout in the routine with kicking and punching alone. It's less about muscle mass and more about efficiency and strength.