strong back and weak abdominals (imbalance)

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I need help on creating a program to include in my weightraining session to balance the abdominals and back.

I know that the back is stronger and that the abdominals are weaker because...

- When I swim, backstroke is easier and also I cannot float on my tummy when I try like I can on my back (more relaxed).
- I performed the sit-up test and I cannot do a sit up or get my shoulder blades off the ground without trying to jerk myself up, which causes my feet to come up
- a lot of times when I am sitting down or even standing, I am always moving around because my back does not feel comfortable.
- I sleep on my stomach and am not comfortable sleeping on my back. (I am not sure if imbalance is the problem that causes me to be uncomfortable on my back though, but I threw this in just incase)
- I can do pull ups and push ups, but not sit ups or proper crunches

My goal is to strengthen my abdominals and balance my back and abdominals. One thing I don't want in my sessions are machine exercises, so pleasedo not say the abdominal machine because it does not work. I am thinking about maybe 3 sets of 10 with 30 second rest between sets on the cable equipment doing standing crunches?

A long with the exercise schedule you create for me, post the rest time too. I am thinking 30 seconds to a minute for abdominal workouts? Also, should I lay off any type of back exercise right now or olympic exercises or maybe even the squat and deadlift until I can perform the sit-up test (sit-up test will let me know when the muscles are balanced). I don't want any injuries to happen because of muscle imbalance.

Please include how much workout experience you have, so I know to trust you that it will help. If you also have any links, post that too and what part I should read and follow by so I will not have to read the whole thing if it's really long. Thanks.
 
You should go to a chiropractor first and find out if you have ciphosis or something similar. Spinal asessments are relatively cheap and good to have.

Find out whether or not you have tight hip flexors also a good way to check this is through the taylor thomas test for quad and flexor flexibility and also check your hamstring flexibility with lying leg test or a modified sit and reach test.

It does not sound to me like you have a muscle imbalance but rather a problem with you back.
 
Note - Ciphosis is not just a ventricular enlargement.

In the context that Im taking it is, Ciphosis is an anterior bending, in a sagital plan, of the column. There is a physiological ciphosis of 20-40 degrees

Heres a useful website
 
I have no problems with my back. I used to weightrain my back a lot, and do improper crunches that did not really do much because I could never get my shoulder blades off the ground. The only time my back feels uncomfortable is when I am in one spot for a certain amount of time, and it takes sometime for me to get fully comfortable. There is no back pain at all; my back just feels tired of being in a certain position.

My hip flexibility is "okay" (could be better, but I am working on it with good stretches I got) and my hamstring flexibility, I cannot touch my toes without doing a lot of dynamic flexibility exercises (after warm ups) to get my hamstrings loosen so I can touch my toes. after my workout session, I stretch 5x15 seconds each for the hamstrings, hips, butt, inner thighs, back, and shoulders/arms. My flexibility is improving a lot, but strength is a lot different. My control in sitting up without jerking myself up or trying to get my shoulder blades off the ground in a crunch is horible.

I really think its actually imbalanced because my back is way stronger. I asked my fitness teacher that and the weightroom guy, they say the same thing pretty much and that is to do a bunch of sit ups/crunches. The weightroom guy told me to do 3x10 with 30 seconds rest between sets laying down and also the abdominal machine 3x10 with 30 seconds rest between sets. I am not sure that will work though and machines use a certain muscle and not all the core muscles needed for strengthening. thats why I don't like machines (does most of the work for you).
 
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If you want to increase strength in your abs then you need to lower the rep range and increase the rest period

Hold your stretches for 30 secs minimum this is the time that the myosin heads let go of the actin filament therefore more stretch can be attained.

Toe touching isnt a measure of hamstring flexibility but also a measure of lumbar flexibility which brings us back to your back and specifically your lower back which can relate to transverse abdominus.

If I was you I would go to a professional and find out for certain.

Have you got a large curve in your spine eg is your lower back curved in and shoulders rounded?
 
if no one has told you. You probobly have lazy glutes and tight hip flexors. Do glute activation work, and do mobility work for the hip flexors (they may or may not also be weak)
 
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