Why Crunches & Situps Are Bad for Your Back
Why? Because they involve spinal flexion (rounding your lower back to allow you to bend forward at the waist). But according to research, that's the exact mechanism that causes a herniated disc in your lower back. After all, most people "throw their back out" bending over to pick something off the ground.
So it makes sense to limit the amount of traditional sit-ups and crunches in your program. Plus, you can't spot reduce the fat from one area, so you are better off spending that exercise time on a better total body exercise or intervals. If you want to flatten your abs, you need to lose body fat.
So to improve your abs, use the following techniques:
1) Take half the time you were spending on abs, and do intervals with that time instead.
2) Spend the rest of your ab training time doing endurance ab exercises, such as planks, side planks, mountain climbers, and variations of these exercises.
3) Keep your abs braced in all exercises so that you work your abs in every movement that you do.
For advanced bodybuilding, there will come a time that you will need to do traditional crunching motions. But it is best, for results (i.e. growing your abs) to do these with resistance. Cable crunches are good, and you can get results with a relatively small amount of spinal flexion.
But really, when it comes to having great abs, losing body fat is the most important aspect for most people. And if you are a desk jockey, its more important for you to have abdominal endurance than to risk your back with classic ab exercises.
Related Tags: weight loss, exercise, abs, ab exercises, abdominals, situps, crunches, low-back, low back injury
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Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men's Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
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