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Ab Workouts: How to Engage Your Abs to Reduce Back Pain- Thomas DeLauer

Ab Workouts: How to Engage Your Abs to Reduce Back Pain- Thomas DeLauer

Ab Workouts: How to Engage Your Abs to Reduce Back Pain- Thomas DeLauer

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so truly engaging the ABS when you’re working out and not getting the hip flexors and not getting the soaz and not getting the lower back involved he’s extremely extremely difficult I want to be able to explain in this video some of the physiology and some of the science behind why you should train a specific way when it comes down to targeting your abs the abs are not just about the rectus abdominus you’ve heard this time and time again I don’t want to sound like every other Fitness youtuber out there I want to give you my breakdown what I’ve done in the past what I think would work well for you now ordinarily I’m in the kitchen giving you nutrition content that’s my jam but let’s face it a good part of my life is also about training and I want to be able to share with you the science that I use when it comes down to training functional training and actually making sure that I have a healthy body so now that I’ve got the studio gym I can start showing you this kind of stuff if you want to see more content like this be sure to let me know because I’m happy to do it so first things first when you’re training your abs I like to do an engagement series for my abs totally different from what you would normally think so what I’ll do is I’ll actually take something like a kettle bell or dumbbell and I’ll literally just hold it up and all I’m gonna do I’m not gonna do those crazy refrigerator crunches that people do where they swing from side to side but I’m gonna flex my ABS off and on while I’m holding a weight over my head so you’ll see slightly flex relax flex relax what that’s doing is that’s engaging the transverse abdominis I’m pre fatiguing the transverse abdominus so that when I do go into my add movement I’m able to actually engage my core a lot better I’m not just filling in with my lower back I’m not just swinging around you don’t need a heavyweight if you won’t take a couple steps to sort of engage the ABS while you’re movin too you can I sort of walk back and forth this is a great way it doesn’t seem like it’s doing much but it has a big impact so then I’m gonna swap that out flip it up to the other side same thing engaging this side keeping it nice and tight flexing a little bit and relaxing flexing and relaxing all that’s doing is engaging the transverse abdominis which holds the rectus abdominus in okay so now when it comes down to training your abs this is extremely extremely important I see way too many guys messing this up let me show you if I am on a mat and I am just doing a regular crunch or regular setup or anything like that I want you to take a good look at my lower back look at what happens and if you’re like me and you’re working in an office a lot you’re probably gonna have tight hip flexors in the tights so as you can see right now when I come back there’s an arc in my lower back and when I engage it makes it really really tough you see that constant swinging in there oh it’s not supposed to do that so we how do we avoid that and can you roll up a towel before we use something like this which may seem like cheating but I’m telling you it’s going to keep the so as out of the equation if you’re so ass gets engaged you’re so as sits on the back lower back of your body and it transfers through your pelvis to the inside of your legs so a lot of times people think they have tight hip flexors and a tight back usually it’s a combination of the two with the psoas and one of the biggest ways that people impact their so as negatively is by training without having proper back support some of you might think it’s a sign of weakness to train with that support no whole different ballgame it’s the opposite our bodies aren’t designed to be constantly repetitively moving up and down like that so what I’ll do is use a pad like this now my back is supported I no longer have to engage that so out so I’m significantly stronger my feet no longer come up and every single bit of engagement is on the ABS where it’s supposed to be I’ve now been able to take a regular crunch and make it significantly significantly more effective you see you always see people saying don’t do thousands of crunches it’s not going to do you any good there right because if you don’t have the proper back support it doesn’t work all you have to do is roll up a towel take a foam roller take a pad like that and that’s going to help your abs engage is significantly more okay there’s one more thing I want to show you really quick what’s up with my dog here hey Tim Tim she’s working out after you’ve engaged your abs is the only time you want to add added resistance to them I see way too many guys going straight into doing weighted resistance exercises for their abs there’s no pre-exhaustion there’s no engagement to the abs yet they’re not ready to take the brunt of the load your abs are not designed to be holding copious amounts of weight so fatigue them a little bit first and then polish them off so you don’t have to go super heavy I’m going to use a weight stack here I’m only going to use maybe 40 or 50 pounds nothing crazy now is when I’m gonna do my rope crunches because they’re pre fatigued now is when I can actually allow my abs to do what they’re supposed to do rather than just swing so nothing truly fancy about it other than just the sequence in what you do it so just to recap here engage transverse abdominus it’s gonna hold your rectus abdominus your six-pack actually in then go into a simple movement with just bodyweight with your back support it don’t be afraid of supporting your back then lastly move into your weighted exercises whether it’s cable crunches whether it’s kettlebell crunches anything involving extra weight should always be last so you can get away with doing the least amount of weight if you end up having a lot of weight you’re gonna hurt yourself you’re gonna engage you’re so as you’re gonna end up like me hobble and along when I train wrong alright so there you have if you like these kinds of videos let me know I’m happy to do more training videos happy to do more physiology videos and break things down in a different way compared to other youtubers out there so as always keep it locked in here on my channel and I will see you in the next video

This Post Was All About Ab Workouts: How to Engage Your Abs to Reduce Back Pain- Thomas DeLauer.
Ab Workouts: How to Engage Your Abs to Reduce Back Pain- Thomas DeLauer

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Truly engaging the abs when you’re working out and not getting the hip flexors and not getting the soleus and not getting the lower back involved is extremely, extremely difficult. I want to be able to explain in this video, some of the physiology and some of the science behind why you should train a specific way when it comes down to targeting your abs. The abs are not just about the rectus abdominous. You’ve heard this time and time again. I don’t want to sound like every other fitness YouTuber out there. I want to give you my breakdown, what I’ve done in the past and what I think would work well for you.
Now, ordinarily, I’m in the kitchen giving you nutrition content. That’s my jam but, let’s face it, a good part of my life is also about training and I want to be able to share with you, the science that I use when it comes down to training, functional training and actually making sure that I have a healthy body. Now that I’ve got the studio gym, I can start showing you this kind of stuff. If you want to see more content like this, be sure to let me know because I’m happy to do it. First things first, when you’re training your abs, I like to do an engagement series for my abs.

Totally different from what you would normally think. What I’ll do is, I’ll actually take something like a kettlebell or a dumbbell and I’ll literally, just hold it up. All I’m going to do, I’m not going to do those crazy refrigerator crunches that people do where they swing it from side to side but I’m going to flex my abs off and on while I’m holding a weight over my head. You’ll see slightly, flex, relax, flex, relax. What that’s doing is, that’s engaging the transverse abdominous. I’m pre-fatiguing the transverse abdominous so that when I do go into my ab movement, I’m able to actually engage my core a lot better. I’m not just flinging with my lower back and I’m not just swinging around.
You don’t need a heavy weight. If you want to take a couple steps to engage the abs while you’re moving too, you can. I sort of walk back and forth. This is a great way. It doesn’t seem like it’s doing much but it has a big impact. Then, I’m going to swap that out, flip it up to the other side, same thing, engaging this side. Keeping it nice and tight, flexing a little bit and relaxing. Flexing, and relaxing. All that’s doing is engaging the transverse abdominous, which holds the rectus abdominous in.

Okay. Now, when it comes to training your abs, this is extremely, extremely important. I see way too many guys messing this up. Let me show you something real quick. If I am on a mat and I am just doing a regular crunch or a regular sit up or anything like that, I want you to take a good look at my lower back, look at what happens. If you’re like me and you’re working in an office a lot, you’re probably going to have tight hip flexors and tight soleus. You can see right now, when I come back, there is an arc in my lower back.
When I engage, it makes it really, really tight. You see that constant swinging there. Boom. It’s not supposed to do that. How do we avoid that? We roll up a towel or we use something like this, which may seem like cheating but I’m telling you, it’s going to keep the soleus out of the equation. If your soleus gets engaged, you’re soleus sits on the back, lower back of your body, and it transfers through your pelvis, to the inside of your legs. A lot of times, people think they have tight hip flexors and a tight back, usually, it’s a combination of the two with the soleus.
One of the biggest ways that people impact their soleus negatively, is by training without having proper back support. Some of you might think it’s a sign of weakness, to train with back support. No…. Whole different ball game. It’s the opposite. Our bodies aren’t designed to be constantly and repetitively moving up and down like that. What I’ll do, is use a pad like this. Now, my back is supported. I no longer have to engage that soleus. I’m significantly stronger. My feet no longer come up. Every single bit of engagement is on the abs where it’s supposed to be. I have now been able to take a regular crunch and make it significantly, significantly more effective.
You see, you always hear people saying, “Don’t do thousands of crunches, it’s not going to do you any good.” They’re right, because, if you don’t have the proper back support, it doesn’t work. All you have to do is roll up a towel, take a phone roller, take a pad like that, and that’s going to help your abs engage significantly more. There’s one more thing I want to show you really quick.
After you engage your abs, is the only time you want to add added resistance to them. I see way too many guys going straight in to doing weighted resistance exercises for their abs. There’s no pre-exhaustion. There’s no engagement to the abs yet.

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