Core imbalance

[Phitz]

I just finished the tests in S2B in order to find out what weaknesses I need to address in the first corrective phase of the program. I have slight imbalances across the board, but most disturbing is the fact that I can't do a full non-anchored slow sit-up as part of the core strength test. I'm not even close... I can only get about half-way before everything just seizes and my feet come off the floor.

Strangely enough, I just finished the last workout of the 8 week “Washboard Worthy” HGM phase that has you doing abdominal circuits before every workout. In the last workout I was able to complete 3 circuits with the following weight/reps:

- Hanging leg raises – body weight at 12/12/12 reps
- Swiss ball oblique crunch – holding 15kg (33lb) at 10/10/10 reps
- Cable crunch – 40kg (88lb) at 8/8/8 reps
- Bridge – body weight 60s/60s/60s

Also, I've never had a problem with other core exercises such as V-ups, weighted sit-ups (anchored), wood-choppers, etc. I'm baffled as to where my weakness is and what I need to do to correct it. Unfortunately, the core exercises suggest for the corrective phase don't seem to be much different than what I've been doing for the past 8 weeks (other than the addition of non-anchored full sit-ups which I can't seem to do at the moment...)

Any suggestions would be much appreciated. Is there an area of the core that doesn't get hit with regular abdominal work that I've been missing?

Thanks!

[Bulking Up]

Phitz,
I know exactly what you are talking about. I have always been great at swiss ball crunches and anchored situps. About a month ago, I started awesome abs by Ian King. I was shocked to find out that I couldn't do single unanchored situp without first throwing my arms forward. I found out that it was not my abs that were week, but my hip flexors that were really tight. I continued with the program, and did some additional stretches for hip flexors, and I am now proud to say that I did 3 unanchored situps yesterday!!!
I just got S2B, and there are some good stretches for hip flexors (both static and dynamic). If those are not already prescribed, I would try them. Hope this helps.
BU

[laxcdn]

How about doing that unanchored situp a few times everyday. Eventually you will get past the sticking point.

Also, in later HGM phases you do a bunch more ab work. ie Just started phase 9 and you do 2 core workouts a week on their own.

[Mike M]

Phitz,

Bulking up pretty much nailed it. You're hip flexors are probably too tight and end up dominating the movement. Your spinal erectors might also be tight as well.

Start doing some negative unanchored sit-ups at a very slow, controlled speed (say about 6-8 seconds to reach the floor). Make sure those feet stay down! If it's too tough with a 90 degree bend in your knees, then just move your feet further forward until you can do they at the prescribed tempo. You then just creep your feet in closer to your butt as you get stronger. I'd also recommend doing some planks- making sure to hold a posterior pelvic tilt (no arch) and perhaps even some supine (lying on your back) pelvic tilts whereby you use your abs to flatten your lower back into the ground as you simultaneously contract your glutes and then hold this position for 5-10 seconds at a time before releasing the position and repeating for another 7-9 reps.

Those exercises plus increasing flexibility in the hip flexors and erectors should do the trick.


Mike

[Phitz]

Guys, thanks a lot for the input. After reading your suggestions, I think you're right-on because flexibility is a big issue for me right now. I had no idea it would have such a huge effect on sit-up form, though.

Incredible, the more I learn about the inter-workings of the human body the more I'm completely amazed that we're actually able to stand up and walk around... It's astonishing how it all comes together and works as well as it does. (for some better than others, that is... [img]tongue.gif[/img] )

Mike, I really appreciate your taking the time to give some good advice to us just getting started on your program. With the new book release you must be a busy man indeed!

Thanks again! [img]smile.gif[/img]

[booze]

can anyone help me with what stretches i should be doing as i am having the same troubles. i cant do unweighted situps!!!!!!!!!
thanks

[walt]

Hahahaha thank you Phitz! I'm not the only one! Man I was aceing all those tests with maybe a couple possible 1's and then the sit up. Holy crap! I work my abs hard but I just locked up solid. Couldn't believe it! Man was that humbling. Oh well got something else to work on now.

[walt]

OK now I'm thoroughly puzzled. Yesterday I couldn't do a single un-anchored sit up. Now I just tried to do some negatives while I'm bored at work. So I do a slow negative and then come right back up. Then did 4 more up slow down slow. Could it be some kind of motor skill flub where from doing so many anchored sit ups my muscles didn't know what to do unanchored till I did a negative first? That sounds out there but I have no other explanation. I know I didn't get stronger since yesterday....what gives?