Middle Management

Most of the human body is protected or supported by a more-than-adequate skeletal system. The one exception: the abdominal/lumbar area, which, as a result, is frighteningly vulnerable to injury.

Although abdominal injuries are rare, injuries to the lower back are very common and can be career-ending in nature. The strength of the muscles in the lower back and medial and lateral abdominal area contributes a great deal to the overall integrity and stability of our mid-section. If you consider that the only skeletal support for that area of the body (the spine) is relatively small and doesn’t provide the same rigid support as our long bones, it becomes clear how important it is to fortify that area through strength conditioning-the absence of which is usually not missed until it’s too late.

 

The Exercise You Love to Hate

There are countless ways to strengthen the abdominal/lumbar region. The one exercise most people think of first when considering abdominal exercises: the classic “crunch.” There’s a lot of value in performing crunches, but a bunch of negative baggage comes along with it. For many, it holds no appeal; it’s the exercise they love to hate. And if you hate it, you likely won’t do it.

But like most tasks, if you make it interesting or more complex, it becomes less daunting. Integrating abdominal work into other core development exercises or the element of balance will give you more to think about than just working the isolated muscle group.

 

Have a Ball

If crunches just aren’t your thing, there’s a multitude of exercises that are considerably more interesting and equally, if not more, effective than the crunch. All you need is a partner and a couple of inexpensive pieces of equipment. Remember: As with most resistance training exercises, you’re only limited by your imagination. We’ll give you a few ideas to get started, but don’t be afraid to experiment.

Using an exercise ball for lower back and abdominal work not only makes abdominal exercises less boring, it also makes them more effective, and it enables you to develop peripheral muscle groups that you wouldn’t use if you were performing the same exercises on the ground. The ball’s instability helps develop balance while fine-tuning muscles that would normally be at rest during a more conventional abdominal exercise.

Although the first exercise is essentially a crunch, we prefer using the ball because it provides support and cushion. To perform the exercise, lay across the ball on your back with the arc of the ball resting in the small of your back and lower thoracic area. Position your feet on the ground, with your legs at about a 90-degree angle. Then roll up into a crunch position, lifting the lower thoracic portion of your back slightly off the ball. Repeat until it hurts.

Two variations on this exercise that will work the lateral abdominals (obliques):

  1. Twist your torso as you roll up into the crunch position and alternate sides, leading with opposite shoulder each time up; or
  2. Move your feet closer together, which will make you less stable and force you to work your obliques.

Another idea: Rest your feet and shins on the ball and your hands on the ground, as if preparing to do push-ups. In the start position, the ball should be resting just below your knees on the upper shin. Using your hip flexors, bend at the hip and knee and roll the ball up underneath you. Hold that position for a couple of seconds, or immediately roll the ball back by straightening out your legs. Between the hip flexion and the effort it will take to keep the ball stable, this exercise should work several stabilizing muscles. If that’s too easy, incorporate a push-up each time you extend your legs.

One last ball exercise we’d like to mention is the back extension. First, lay across the ball on your stomach. (You may need to secure your feet against or under a stationary object.) Place your hands behind your head, and with your elbows out, lift your chest up off the ball. Lift up as high as you can without arching your back. Try to keep your back in a flat or neutral position. By adjusting the position of the ball, you can adjust the amount of effort it will take to lift your upper body off the ball.

 

Dynamic Elements

Sometimes adding a dynamic element to your exercise can make it more interesting. If you have a partner to work with, try playing a game of catch. Get into the sit-up position on the floor. Lay on your back with a 90-degree bend in your legs. Have your partner stand at your feet with a weighted ball (a medicine ball of a preferred weight.) They can gently cover your forefoot with theirs to help secure your feet. Your partner should toss the ball to you as you lie back into the down position of a sit-up. Have them aim just above your head. As you crunch back up, throw the ball to your partner, using the upward momentum as you throw. Repeat the action, trying to establish a rhythm to the catching and throwing sequence.

Another valuable abdominal exercise you can perform in the gym: the captain’s chair leg raise. To begin, support yourself with your forearms on the padded arms and let your legs dangle freely. Then press your back into the pad, and contract your abdominals to bring your knees and legs up toward your chest. Don’t swing your legs. To make this more challenging, keep your legs straight.

If you don’t have a captain’s chair available, do leg raises while hanging from a pull-up bar. Talk about challenging! This will also work your grip strength.

 

Conclusion

Although lower back and abdominal exercises are not generally high on people’s list of fun things to do, they are truly invaluable when it comes to self-preservation. Taking a little extra time to work on these areas can save you from the pain of injury, the boredom of time off for recovery and the frustration of a medical retirement.

Megan Lautz and Annette Zapp

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