Targeting Abs

[Rambo87]

I have a question...whenever I do some ab exercises, I feel more of a burn in my lower back than I do in my abs. Why is this and what exercises effectively target the abs without making my lower back hurt?

 

[Protobuilder]

Many ab exercises put stress on the lower back, so what you're experiencing isn't abnormal. If you're doing abs from the floor, you reduce lower back stress by bending the knees, and further reduce it by resting your calves on a bench and just doing "crunches." Any kind of straight-leg raise from the floor puts stress on the lower back as well. I think hanging leg/knee raises don't stress the lower back too much.

Frankly, you should be strong enough to do any of those exercises though w/out too much back trouble. So, you probably need some lower back strength. Also, you don't have to do 30 reps of everything, which can lead to fatigue kicking in and your back coming into the picture to support your tired abs. You can do sets of 8 or something, and use weight if you're currently doing sets of 25 or something dumb like that. LoL

 

[curgeo]

You have a weak lower back. You need to start targeting the lower back with hyperextensions, goodmornings, stiff leg and romanian deadlifts. Make sure your hamstrings are not tight as they can also pull on your lower back.

 

[Rambo87]

I don't think it's because I have a weak lower back. Compare it to doing bicep curls and feeling the burn more in your forearms than in your biceps. That's what's happening with ab exercises. I feel the burn more in my back than in my abs. I just didn't know if it was because my form was bad or if it was just normal.

 

[curgeo]

Can I ask you a question? How much do you train your lower back?

 

[NorgePrecision]

I find that doing incline sit ups is easier on the back and a more effective exercise than doing flat.

 

[curgeo]

Sorry, but your lower back is weak. You need to target it like I previously suggested.

 

[Rambo87]

Alright, thanks for the advice. I never targeted my lower back that much before because I thought it got worked pretty good during deadlifts and other back exercises, but I will start doing lower back exercises and see what happens. Thanks again.

 

[Protobuilder]

I just remembered something else that may help you -- when doing ab exercises, you want to try and have your pelvis tilted so the bottom is pushed more forward and the top is pushed more back. It's hard to describe, and it's not an unnatural position or anything. Think of it this way -- when you lock your lower back like you're squatting, the bottom part of your pelvis is pushed back and the top is pushed forward. This activitates the lower back muscles. When doing ab exercises, if you keep this pelvis position, you'll tend to recruit the lower back to assist and it's harder to recruit the abs. So, just be aware of how your pelvis is sitting while doing ab work. And if this is confusing, just ignore it. LoL

 

[bad959fl]

Rambo87-

You're either performing the ab exercises incorrectly or your lower back is very weak and needs to be strengthened. Try building strength in your lower back with hyperextensions and always perform your ab exercises with slow and precise movements to avoid injury.

Abs are like any other muscle group. They need to recover to grow. Give them at least 24-48 hours to rest, repair and grow from your ab workouts. Also, always make sure to mix up your ab training workouts and hit the area from different angles to maximize the intensity.

Here are some great abs routines and workouts to keep your training new and exciting:

Abs Muscle Workouts - Strength Exercise Routines

Best of luck!