Ab Workout Issue

[Dx2]

Lately when I've been doing my ab workouts (Russian Twists, Crunches etc.) I've noticed my ab muscles aren't getting as much of the work, but my lower back muscles are getting tired much sooner. This just recently began happening, any suggestions on how to fix?

 

[Charlie Golf]

Lately when I've been doing my ab workouts (Russian Twists, Crunches etc.) I've noticed my ab muscles aren't getting as much of the work, but my lower back muscles are getting tired much sooner. This just recently began happening, any suggestions on how to fix?

Can you give a complete example of your standard ab workout?

Sounds like you could be suffering from an "unbalanced" core. A lot of times, people overemphasize their abs and don't take care of the rest of their core. If you push it you could potentially injure your back.

Try doing exercises that are more all-encompassing for your entire core: Hanging knee raises (and variations), planks, side bridges/planks, back extensions/superman, dumbbell woodchoppers (hi-to-low and vice-versa). Try limiting crunching-type exercises initially and then slowly reincorporate them. As an alternative, do standing crunches or focus on exercises that draw your legs up vs. your torso (bicycles, leg raises, etc.)

Also make sure your hips and flexors, glutes, and hams are limber and getting worked. Glute-ham bridges, side hip raises and leg abduction/adduction are good for that.

A great all-in-one is a side bridge with 10-12 leg raises. Another would be a plank with alternating heel raises (plank in pushup position then slowly raise each leg up as far as you can, hold for a second, lower, repeat with the other leg.) For both, you're done when your hips, lower back, or butt start to sag.

There are other resistance type exercises that recruit your core as well. For instance, one arm dumbbell shoulder press, DB curls/tricep pressdowns standing on one leg, one-arm lying tricep extensions, one arm DB press, etc. All of these make you stabilize the unbalanced situation with your core muscles.

 

[Eric L]

I do honestly beleive you have lost proper form. This happens often - get someone that has experience in the gym and get them to observe you while you are doing the exercise. They will most likely find out what is wrong in your form and offer you a correct way of performing this exercise.

Something else that might be happening; you plateaued, maybe? Meaning your muscles are used to the workout and that you current exercises aren't providing any additional adaption. To maintain a good level of adaptation you must switch exercises regularly. Otherwise the muscle can't adapt, because they are already adapted to what you have been doing to them.

Add weight, change exercise styles, change resting intervals, change tempo, change equipment...mix it all up.

 

[Dx2]

Yeah I think I lost my form. Occasionally I can get the abs working by doing a few crunches usually, so I know that when I do 100 and they still aren't getting tight that something is wrong. I'll take your advice and seek a trainer to observe my excercises, thanks.