Below are some examples of abdominal exercises that challenge the anterior core musculature in a way that facilitates neutral spine (not the dangerous flexed spine). Furthermore, these exercises are mostly isometric, which better corresponds to the function of the abdominal musculature. The lower level exercises impart low levels of spinal compression despite high levels of muscular activation. The more advanced exercises to impose more of a compressive load, however far below the limits of disc damage that is often produced with spine flexion based exercises such as inclined sit-ups.
I want to emphasize that you need to be qualified to perform these movements. A trained professionals should advise you regarding:
1. Learning motor control to be able to find neutral spine and recruit the muscles to stabilize this position
2. Matching you with the appropriate challenge that corresponds to your load tolerance and strength endurance.
Do not assume that because you have worked out for 10 years or because you are particularly strong in a certain sport or lift that you qualify for advanced abdominal training. This is often not the case, and a common reason for injury.
An assessment with one of the experts at Spectrum Fitness Consulting with tell you exactly where to start and how to progress. Click here for more information.
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