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Archive for the ‘'Core'’ Category

Good day readers,

As promised, I am releasing the second level of the abdominal training routines that I use to create a perfect well-balanced, powerful torso. As with all the programs I write, this program is the progression from the first one, and is a level below the next one. All the exercises use the philosophy discussed in the first article. Please ensure that you complete the first level so that you can reap the most from the second stage. My abdominal system consists of 24 different abdominal routines, with each stage increasing the strength and demands of the last one. Enjoy.

Reverse Crunch (keeping the lower back flat at all times through the movement)
Ab bicycle- no twist with the upper body this time. You need to practise stabilizing the legs out in front of you.
Side Tripod
Feet up Crunches
Back Extensions

You need to focus on the speed and control of the movements. Do each exercise with a 3 second tempo. Focus on locking both the starting and the finishing positions. For all movements do 12 slow reps, except for the back extensions where you do 1 minute per set. Complete two rounds of the system.

Ps I have been approached to write a book on abdominal training in which I will explain in far greater detail the specific intricacies of each exercise. Therefore, I guess this will be the last ab routine I post for a while.

Kind regards

Jason Hough

The abdominal region remains the area that most people want to improve on. As mentioned in previous the musculature and design demands that we challenge muscles to perform in the most challenging environment without overstressing the fibers.

Before we go into the actual exercise routines, I feel it necessary that you understand that your abdominal muscles are comprised of four major systems, and that each system has its own function. In functional training we train each part as a segment of a greater segment of  a kinetic chain.

I will not mention all the muscles in each system, just the main ones that you can concentrate on using to cause contraction. No system works alone, obviously muscles from each group assist or resists movement in another group!

Flexion System comprises of the rectus abdominus, TA and Psoas group. Also coupled to these are deep tissue fibers that assist with Flexion. Flexion means brining your head toward your knees, as in the normal ‘crunch’ movement.

Extension System comprises of your erector spinae muscle, hamstrings and glute muscles. This system is exactly opposite to your flexion system and causes you to straighten your back from a bent position. This is stimulated using the ‘superman’ or ‘back extension’ movement.

Rotation System consists of your internal- and external obliques, seratus and intercostals muscles. This causes you to turn left or right. To mimic this action we use ‘Russian twists’.

Stabilization system uses all the muscles together as well as the deep spinal stabilizers of your core muscles to hold you in position against a force i.e. gravity. We use ‘bridges’,’ tripods’, and the yoga ‘fish’ position to maximize this system.

When I explain to people that it is important to train your ab muscles in specific order they often ask why?

When you analyze the anatomy of your stomach, you will notice that the biggest part is the rectus abdominus (The top part of the 6 pack) this is the dominant muscle. Like your lower back extensors, it is greedy. It wants to do all the work. Therefore, it is important that you train it last. Use movements that isolate the rectus muscles OUT of the movement. Read my post “Know your Psoas”.

So in what order should we train our abs to receive the most benefit?

I train the lower ab region first, then obligues, then stabilization, then upper abs, and lastly I train my spinal extension movement… I have often been asked why also include your lower back into the cycle after you have done your tummy? The answer is that you stomach assists in maintaining posture during these movements and once they are tired you can really drain the last bit of energy out of them by forcing them to stabilize the antagonistic movement. After all of these I suggest you stretch your abs using the yoga ‘cobra’ position.

So, what are the first level exercises:

PRONE JACKNIFE

SLOW AB BYCICLE

FRONT PLANK (Tripod)

PELVIC TILT CRUNCH

FLOOR BACK EXTENSION

COBRA STRETCH

You need to do 2 sets of 12 reps each. Now the trick is to do them slowly and with impeccable control. Each rep should take 5 seconds. That is 2 seconds up, hold, 2 seconds down. For the Tripod we do 2 sets of 1 minute each! This whole program should take 15 minutes in total including stretches afterward.

We do this rotation for 1 month and then we increase the intensity. Focus on control, not repetitions.

Kind regards

Yours in functional training,

Jason Hough

Abs, Abs, Abs… the eternal measure of a lean and healthy body.  So much emphasis is placed on these muscles, and so many theories exist as to how to train them the sometimes it must seem very confusing to anyone out there looking to train effectively. 

Before I go into some simple facts about abdominal training, I must mention that without proper calorie control and effective dieting there is no chance you will ever have visible abdominals. Dieting plays the most important role in reducing body fat and creating that lean look.

 Pay attention to what you eat and when you eat to help you to remove excess body fat from your system and your abs will show! 

As for the methodology for training abdominals, I use three different systems: 

The first system I use is to create strength and size in my abdominal region.  This involves performing exercises very slowly and using a 12 rep range. I train my stomach as if it was a normal muscle, performing slow controlled reps, making sure I get full contraction in the regions that I am targeting. 

The strategy I use is to train my lower abs first (Reverse Crunches); then middle abs (Hip Thrusts); then Oblique (Twist Crunches); then upper Abs (Floor Crunches). I do 2 sets of 12 reps and hold the top position for 5 seconds each rep. This causes maximal fatigue and maximal growth.  

The second way I train my abs is to focus on the stabilization aspect of my core system and I do exercises that force balance between anterior (front) and posterior (back) systems. I use ‘floor planks’ and ‘bridge’ variations as well as Swiss ball exercises to stimulate my stability systems.  Here I generally use a 1 minute per set system.  

 The third way I train is to focus on using the functional aspect of the stomach musculature. This means training the muscle as it works in nature. So when I concentrate on this form I use wood chops, cable pulls and – presses to stimulate the rotation aspect of the stomach function.  Generally, I use a 20-rep range to force exhaustion of the fibers as I already have done my strength training for my abs. 

 Once again, I recommend using each type of training for a 4-week period. This will ensure that you cover all aspects of the abdominals movement and prevent boredom. 

Please note that I stretch my abs often as I have found that stretching lengthens the ‘blocks’.  This makes them heal faster and I feel that they look much nicer whn they are longer, not compacted.
 Kind regards
 Jason Hough

Personal Trainer

Renaissance Body Science Institute

jason@functionaltrainer.co.za ?

 Thank you for your question Janice… Typically what you are talking about is spot reduction, or losing body fat in one area of your body by training that area… unfortunately this is impossible and not based on scientific reasoning. 

Sure that by exercising your abdominals, or any other muscle in fact, you can definitely improve the tone and shape of that particular muscle.  However if the muscles are still covered by body fat you will not be able to see the results of your hard work. It is true that by increasing the size of a muscle, you thin the layer of fat surrounding that muscle. Like inflating a balloon: As you inflate, the plastic becomes thinner and thinner.  However this does not mean that the total body fat is reduced! 

Body fat reduction occurs by (1) increasing calorie output and by (2) controlling the quality of the calories you consume. Calorie output can refer to the training you do: resistance training coupled with cardio sessions burns the best ratio of fat.  Did you know that you can increase your metabolic rate by consuming balanced small meals every 2 hours and by drinking 3 liters of water a day?  Think of it as adding wood to a fire… if you add a little wood every 2 hours you keep the fire burning steady, instead of all the energy at once, and then no flames for the rest of the day! 

Calorie consumption refers to what you put into your body to provide the energy to use for life.  The better the quality of your food, the better your body will treat you and the less chance of problems later on. So how do you decide?

An easy guide is not to eat C.R.A.P!Carbohydrates - Here we refer to high GI energy poor carbs like pasta, white rice, baked   white potatoes, white bread and most fruits.

Refined Sugars- This refers to almost everything that has been man made!! Wheat flour, white sugar, soft drinks, crisps, chocolates, sweets, ALCOHOL etc.Additives- This refers to most things we add to our food like salad dressings, salt, ketchup, chutney, etc.

Preservatives-    This is what is added to your canned foods, processed foods like cheeses, polony.  Generally they contain sodium or potassium which causes your body to retain water to dilute the acids that form when preservatives are digested. As a general rule, try to eat things that come from nature. Fresh fish, free range meat and eggs, and organically grown vegetables and fruits might seem a little excessive but they taste incredible and are hormone, pesticide and chemical free. The quality of the carbohydrates and proteins are unbelievable. You will improve your quality of health just by eating the foods that were created for us to eat! Our bodies are not designed to digest Coco Pops and Kool Aid!

Make use of your personal trainer or dietician to help you develop a personalized eating plan so that you can meet your specific energy needs.  If you are serious about those washboard abs you will need to diet effectively and will need to be very, very committed.For a female the abdominals only show at 14% -or less and for a male at fewer than 8 % body fat. It takes quality food and serious exercise to achieve this, but there is unbelievable satisfaction in knowing you can, and will get there if you push yourself.Use your resources, hire a qualified person to help you… ask to see their degrees/ diplomas and insist on the best for yourself. You are worth it  Kind regards  Jason Hough

Personal Trainer

Renaissance Body Science Institute

Cape Town

Mobile (27) 763 970 284

Hello there,
The difficulty in attaining the elusive six pack abs is a problem most of us face. Instead of providing you with the easy ‘6 week program for your amazing 6 pack’ (that doesn’t work) I will give you information that you need to know about how your core actually works!! This will help you to understand the importance of first establishing a proper base from which to build your abdominal muscles… 

The musculature of your stomach serves to keep you upright and helps to stabilize your body when you lift, pull, push etc.  You need to understand that your muscles work as systems of  and never in isolation….Your abdominal group works with your Psoas (hip flexor) and Quadriceps group to help you cause flexion (Bending) of your torso.  This is known as your FLEXOR CHAIN.  Similarly your Hamstrings group works with your Glutes and Lower back muscles to cause extension (Straightening) of your torso. This is your EXTENSOR CHAIN. 

It is the balance between these two systems that is important for our purpose of creating injury free functional abdominals that look great, work great and feel great.  Too much strength in one area or improper flexibility will cause imbalance and lead to poor posture/ back pain etc. You need to educate the muscles as to how they actually work….

The First step to this teaching process is to understand the role of your Psoas muscle in your routine.  It is an extremely greedy muscle and it wants to all do the work that you want your lower abdominals to do.  The Psoas causes you to dominate with your legs when doing leg raises.  This leads to tired legs and not tired tummy.  Another flaw is that your back will arch.  This is known as anterior pelvic tilt and is a common postural deviation caused by poor lower back/ Hamstring flexibility and overactive psoas muscles.
The key is to teach your psoas  to work with your lower abdominals and not to dominate them. 

So how do you disengage the Psoas?

Get your personal trainer to help you with this one.  The first exercise in the routine is to practice Posterior pelvic tilt.  This means practicing flattening the arch in your back.See exercise1. See exercise 2. See stretches.  Hold the contractions slowly for 10 seconds each( much longer than the videos) . This will strengthen the lower abdominal muscles. I want you to concentrate on developing the vibration feeling in your tummy. It is your brain teaching your muscles to respond! Do sets of 2 minutes and repeat for 4 sets,  at least 3 times weekly. 

Kind regards 

Jason Hough

Personal TrainerRenaissance Body Science Institute

Cape Town

Mobile (27) 763 970 284

This is a common question I find from people who have a “body builder’ physique as their goal.  They see monstrous men, or juveniles using a weight belt whilst lifting.?

The idea that weight belts are good for increasing stability is both right and wrong. Short term, sure, a weight belt will provide stability when doing extremely heavy Squats or Dead lifts for example.   However, very few people, with the exception of power lifters will in fact use this tool correctly, and then they only use the belt for maximal lifts! Long term usage of a weight belt actually tends to weaken your extensor chain and eventually causes reliance on the belt.?

A common argument is that peoples backs get sore if they don’t wear the belt…Of course it does, the muscle has not been trained to support your body weight, never mind external forces applied to it through strength training. A private joke between properly educated personal trainers is those gym goers who use their belts for every exercise?  This is obviously ridiculous, and totally laughable. If you need a belt to support you whilst doing barbell curls or bench press you are obviously completely oblivious to the proper usage!?

How this affects you??
Make sure that you focus on you spinal erectors as a muscle group and not as an afterthought. ?
Warming up properly (that is to the point of perspiration) and stimulating the extensor- and flexor chains prior to heavy lifting is essential.   Use your belt as little as possible. You might need someone qualified to help you to educate your muscles so that they can perform their proper function.  ?
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Kind regards

Jason Hough

Personal Trainer

Renaissance Body Science Institute

Mobile ( 27 ) 763 970 284