Abdominal Program

Here’s an 8-week sample routine that can be incorporated into your program. The main goal each week is to increase some sort of variable that influences the lifter’s absolute strength. For example, the lifter can increase the weight used, or the time held in each position as a way of increasing the level of difficulty. The program should be placed at the beginning of your training week and should be done separate from your core lifts (squat, dead lift, military press). This minimizes the risk of injury.

Week 1

- Modified PNF Trunk Patterns 4x6 (2 sets each for each movement)
- Decline Static Holds 3x4 (hold each position for 4-6 seconds)
- Weighted Stability Ball Holds 2x4 (hold each position for 4-6 seconds)

Rest periods: 4 minutes

Week 2

During this training week there will be two sessions where the abdominal musculature will be trained. Try to keep at least 72 hours in between training sessions.

- Modified PNF Trunk Patterns 4x3 (2 sets each for each movement)
- Decline Static Holds 3x1 (hold each position for 4-6 seconds)
- Weighted Stability Ball Holds 2x2 (hold each position for 4-6 seconds)

Rest periods: 4 minutes

Week 3

- Modified PNF Trunk Patterns 4x8 (2 sets each for each movement)
- Decline Static Holds 3x5 (hold each position for 4-6 seconds)
- Weighted Stability Ball Holds 2x5 (hold each position for 4-6 seconds)

Rest periods: 5 minutes

Take week 4 off and allow for some time to recuperate.
Then in Weeks 5-8, there will be a switch in the order of the exercises. The same rest periods will be incorporated.
Keeping the PNF, trunk patterns first switch the order of the decline static holds and the stability ball holds around. This way, there will be a fairly even balance between the strength gained in both of the exercises.

Finally, though I’ve merely scratched the surface, using different muscle actions and patterns other than traditional crunches and sit-ups will work wonders in the strength department as well as challenge all the muscles of the abdominal wall (13). If you want to keep your regular group of machine and abdominal devices, these will not serve you as well since you’re better off keeping the conventional crunch in the program instead (14). What needs to be kept in mind is that the abdominals need to be strengthened in conjunction with the other trunk muscles. Using the above program as a means of increasing the strength of the abdominal musculature will only result in increased lifts.
Greek gods/godesses and sculpted ancient statues aside, strong, eye-popping abdominals are impressive. Strict eating habits and abdominal strengthening will not only bring you this result but will give you more strength to squat, dead lift, power clean, and military press among other exercises.

Written by Maki Riddington

References

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2. Siff, M.C. (2000) Facts and Fallacies of Fitness 4th edition. Supertraining Institute, Denver, CO, pg 108.

3. Hall, S. (1995) Basic Biomechanics. St Louis, James M. Smith, pg 267.

4. Marieb, E. (1992) Human Anatomy and Phisiology. Redwood City, CA: The Benjamin/Cummings Publishing Company Inc.

5. Cholewicki J, VanVliet JJ 4th. Relative contribution of trunk muscles to the stability of the lumbar spine during isometric exertions. Clin Biomech (Bristol, Avon) 2002 Feb; 17(2):99-105

6. Hodges PW, Richardson CA Inefficient muscular stabilization of the lumbar spine associated with low back pain. A motor control evaluation of transversus abdominis Spine 1996 Nov 15; 21(22):2640-50

7. Hodges PW, Richardson CA Altered trunk muscle recruitment in people with low back pain with upper limb movement at different speeds
Arch Phys Med Rehabil 1999 Sep;80(9):1005-12

8. Siff M.C. (2000) Supertraining 5th edition. Supertraining Institute, Denver, CO, pg 407.

9. Chek, P. (1995) Program Design Correspondence Course. Encinitas, CA, Paul Chek Seminars, pg 8.

10. Cafarelli, E. Isometric Exercise: Phisiology And Description [Online]. Department of Physical Education York University Toronto, Ontario Canada. Available from: Sportscience Journal Encyclopedia Drafts {Accessed April 15 2002}.

11. Thepaut-Mathieu C, Van Hoecke J, Maton B Myoelectrical and mechanical changes linked to length specificity during isometric training. J Appl Physiol 1988 Apr;64(4):1500-5

12. Vera-Garcia FJ, Grenier SG, McGill SM. (2000) Abdominal muscle response during curl-ups on both stable and labile surfaces.
Phys Ther. Jun;80(6):564-9.

13. Axler CT, McGill SM. (1999) Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge.
Med Sci Sports Exerc. Jun;29(6):804-11.

14. Demont RG, Lephart SM, Giraldo JL, Giannantonio FP, Yuktanandana P, Fu FH. (1999) Comparison of two abdominal training devices with an abdominal crunch using strength and EMG measurements. J Sports Med Phys Fitness. Sep;39(3):253-8.

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