Lower Abs...
Hi SSL,
A while ago i read this article about Steve Finley at http://www.primeblueprint.com/article_la_times_05.htm
In it, there's a section near the bottom that talks about him not having his lower abs work, which led to hamstring problems, and Dr. Heus had him do some exercises to get them firing correctly...what exercises were they that helped Steve? i can think of the two leg lifts & 5 minute abs exercises, but while these have strengthened my lower abs (which i'm new to, so thank you), i want to get them firing correctly. could you clue us in?
Thank You
Re: Lower Abs...
just realized that first one fits the "vertical core" description, the last one is the pendulum obliques...heh
Re: Lower Abs...
Hi SSL,
I found this video on youtube (it's from marv's facility, but i'm gonna post the link anyway):
http://www.youtube.com/watch?v=aAZPFLzdQuQ
this would be a much better way of training the abs than situps, right? saw guys at college doing situp med ball tosses on a decline bench, what do you guys think of this? i know SSL uses spinal stabilization exercises, but how else do you recommend training the abs? i've padded my pullup bar post with carpet, and have been taking wacks at it with the sledge...what do you think of this? i might try a lighter implement. do you use the medicine ball at your facility to train the abs?
i haven't been doing the lower ab exercises on the site lately, but i'm going to get back on it cuz i know how important they are. one exercise i thought of to get the lower abs firing right is sitting on the floor with legs splayed out at 45 degrees or so, then i toss the exercise ball from one hand to the other (the ball's size makes it difficult). even taking a light weight (2.5 or 5 lb plate) from one side of your body to the other (with greatest range possible) with the same hand at speed makes that side's lower ab fire. it's almost like the russian twist, except your sittin up and using only one hand. but yeah, i've gotta get going on the bridge-work, and ab "series" (v-ups, vertical core, one/two leg lifts, five minute abs...)
i've been doing the FF and BB for about a month now, and there is a noticeable increase in reaction time (catching falling wine classes at work, etc), and i like the way i feel: strong, but with greater range of motion than with weight lifting (which i stay away from now), and i am surprised at how much of an ab burner the last three exercises in BB can be. i've been only using half filled bottles of water (20 oz. size), but i go for speed and form in my workouts, and i try to incorporate the fast nervous system twitch element where i can. i'm currently saving up for the dynamic bells, rubber (can't find any at any hardware store on my island), and aqualogix equipment...can't wait to work them in the water!
thanks
Re: Lower Abs...
sounds good i look forward to seeing those as well.
thanks,
Re: Lower Abs...
every exercise in the book probodx is designed to engage the lower abs and pelvic wall muscles i trained with dr heus she did show me some exercises that are not in the book or on ssl site will try to post a video
Re: Lower Abs...
I too would like to know which ones she prescribed as well. But what i do know is it is important to engage the abs throughout the workout from FFW to BBW. This will help integrate your whole body throught the exercises. As for other specific exercises that target the lower abs the v ups are good do them with straight legs first then finish with the bend knees really driving the ball towards your chest. The bridge work is really good for engaging the lower abs as well.
The ones you mentioned are great way to strengthen the core and the lower abs. Don't forget about doing isometric lower ab exercises as well.
hope that helps.