The Basic Anatomical “Recipe”
The basic principles of working the abdominals are always the same.
We must fix or mobilize the areas of the trunk to which the abdominals are attached:
- The pelvis
- The ribs
- The lumbar spine or lumbothoracic spine.
We must create or augment resistance to an abdominal movement, making it more difficult (see Individual Strength and Customized Training).
How Do We Create or Increase Resistance?
Resistance is created or increased for the abdominals during an exercise by the following:
- The weight of the head pulling on the rib cage (see the text on rolling up from the head toward the thorax)
- The weight of the head and the thorax pulling on the rib cage (see the text on rolling the thorax toward the abdomen)
- The weight of the head, the thorax, and the abdomen pulling on the pelvis (see the text on rolling the upper body toward the pelvis)
- The weight of the arms, which makes the exercise more intense
- The weight of the legs, which pull on the pelvis (see leg lift text)
- Resistance from a partner or piece of equipment
- Resistance from pressure on or anchoring of a part of the body
What Are the Inherent Risks in Abdominal Exercises?
Risks for the following anatomical areas are detailed on the pages listed:
- The perineum—see Making Crunches Safer for the Perineum, Push-ups, and Forceful Exhalation Can Endanger the Perineum
- The walls of the abdomen, with the risk of hernias—see Crunches Can Vary in Intensity
- The lumbar and thoracic intervertebral disks—see Crunches Can Endanger the Lumbar Disks in Flexion, Crunches Can Endanger the Lumbar Disks in Extension, Leg Lifts Can Endanger the Lumbar Spine, Push-ups Can Endanger the Lumbar Spine, and Trunk Rotation Can Endanger the Intervertebral Disks
- The cervical intervertebral disks—see Crunches Can Endanger the Cervical Disks