All I can find is the Lower RA progressions from a few different dead bugs in an order progressing to one legged lift, 2 legged lift, etc. I could not find anything for upper RA and I defiantly need an easier level than crunches. My neck is not suppose to get any work in crunches and my abdominals are supposed to do all the work (my neck gets tired and start aching unless I have it in the ground). When I have tried the sit up test (not actually sitting up, but crunching with arms straight and trying to pass a line), I could not do any. Also, because I have problem crunching, I have problems doing the external obliques too and that is what needs to be strengthened as well. When I side bend to the left side (standing up), its fine, but when I side bend to the right side, not as good; therefore, I have an imbalance in one of my external obliques. Twist Crunches and bicycles also give me a hard time when crunching up
What's the easiest level to start out with and the exercise order by easy to hardest for the Upper RA and the External Obliques?
I have anterior pelvic tilt and I want to get rid of it. RA (Rectus Abdominus) according to mike robertson article at t-nation on anterior/posterior tilt for the anterior pelvic tilt area needs to be strengthened a long with the hamstrings, glutes, and external obliques (unilateral/bilateral deadlift and RDL is what I am using for the hamstrings and glutes, for the lower RA is the dead bug progressions/leg lifts). For the stretching I need rolling on quads/hip flexors, spinal erectors, and stretching them.
If any of you do not know what anterior/posterior pelvic tilt is, go to the article and check it out. You guys don't want to be in that position either (you want to be in neutral) and to make sure you are in neutral. You do not want to end up making anything worse if you have it and start having aches and pains.
What's the easiest level to start out with and the exercise order by easy to hardest for the Upper RA and the External Obliques?
I have anterior pelvic tilt and I want to get rid of it. RA (Rectus Abdominus) according to mike robertson article at t-nation on anterior/posterior tilt for the anterior pelvic tilt area needs to be strengthened a long with the hamstrings, glutes, and external obliques (unilateral/bilateral deadlift and RDL is what I am using for the hamstrings and glutes, for the lower RA is the dead bug progressions/leg lifts). For the stretching I need rolling on quads/hip flexors, spinal erectors, and stretching them.
If any of you do not know what anterior/posterior pelvic tilt is, go to the article and check it out. You guys don't want to be in that position either (you want to be in neutral) and to make sure you are in neutral. You do not want to end up making anything worse if you have it and start having aches and pains.
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