Weak abs or weak back?

[notgumbel]

Today I tried flat bench DB flys, and those went okay.

However, after the first set, when I tried to sit up on the bench ... to my embarrassment I couldn't sit straight up, even after dropping the weights to the floor!

Obviously some muscle group is in dire need of work. But which one(s)? First thoughts are abs, back, and/or hip flexors. But I'm still learning the A&P of training, so I may be off base

Thanks in advance!

[Ro-bain]

probably lower back, but i could be wrong..

[Lencho]

Originally Posted by notgumbel

Obviously some muscle group is in dire need of work. But which one(s)? First thoughts are abs, back, and/or hip flexors. But I'm still learning the A&P of training, so I may be off base

I'd say all three.


So basically you're saying that you couldn't do a situp?

[CaseyofDoom]

I'd say abs and hips.

[lamagic]

abs

are you doing any ab work at all yet? you have to strengthen your core

I would recommend:

Floor Crunches
Twisting Crunches
Hanging Leg Raises or use the chair with arm supports
Broomstick Twists

[notgumbel]

Appreciating everyone's feedback.

Originally Posted by Lencho

I'd say all three.


So basically you're saying that you couldn't do a situp?

Sadly yes.

Originally Posted by lamagic

abs

are you doing any ab work at all yet? you have to strengthen your core

I would recommend:

Floor Crunches
Twisting Crunches
Hanging Leg Raises or use the chair with arm supports
Broomstick Twists

To date I'd done ab work just on machines, and this hadn't come up, so to speak. Well, that plus broomstick twists (standing not seated).

Abs were never identified as a priority when I had a PT ... I've been muddling along until just recently, when seeking PT certification myself, and now discovering precisely what I don't know.

So much thought/planning had gone into nutrition, cardio, etc - I didn't realize how much the core had gotten neglected until now.

My left hip flexor is a bit balky due to an auto accident from 2004, but it's not going to get better by not using it properly either.

Though I feel mildly stupid over this happening, it could be worse IMO:

1. If I didn't have the power to change it
2. If I were the type of person to pretend that it never happened
3. If I didn't want to change it

Then I'd truly be worthy of all the lulz in the world

I'll utilize the search button to see if there are some suggestions on how often to exercise abs, and where to go from here.

Thanks again and looking forward to additional thoughts.

[Jack_Lupino]

try lowering the weight and doing them with your feet off the floor, this way when you can't sit up afterward you'll have an excuse. (core engaged)

if you have to use your hands to get up at least follow with some cool leg raises at the end of the bench (lower abs) work your way up to dragon flag!

also, try doing planks as active rest between push up (if you do them) sets. like 30x push ups then plank 30 seconds, repeat.

for more fun you could try push up to side plank... 1 push up, right side plank, 2 push up, left side plank and so on.

[notgumbel]

Originally Posted by Jack_Lupino

try lowering the weight and doing them with your feet off the floor, this way when you can't sit up afterward you'll have an excuse. (core engaged)

if you have to use your hands to get up at least follow with some cool leg raises at the end of the bench (lower abs) work your way up to dragon flag!

also, try doing planks as active rest between push up (if you do them) sets. like 30x push ups then plank 30 seconds, repeat.

for more fun you could try push up to side plank... 1 push up, right side plank, 2 push up, left side plank and so on.

Thanks, repping

[dchartier034]

don't forget to do your planks and side planks. and the good old roman chair( if your gym has one)