Major ab cramp if I ever do ab specific exercises. Help!

krhn

I basically work every single body part on a type of bro split - but seem to encounter issues on abdominals.

No matter what I do related to crunches, situps etc. During first set, I would feel a solid pump and burn so typical muscle fatigue, then after second set (almost every time) my core cramps up to the point where it feels like something is going to snap from upper abdominals to lower - sensation of an elastic band about to snap. Makes me to resort to standing bolt upright and stretching the core out.

Just to mention, I do believe I drink enough liquids, before or during the workouts and my macros in general are solid so do not know what is up with the core doing this. Not even my calves are this sensitive. I've been lifting for about a year and a bit and now progressed to the point where I need to improve my core specifically for my deadlifts and squats.

Any tips would be nice!

AllanMisner

Squats and deadlifts already address abdominal and lower back strength and they are very seldom going to need accessory work of these areas to improve. That said, I seriously doubt what you’re experiencing is a cramp. It might be what runners call a stitch, which would just require focusing on your breathing (fully out for the contraction, in at release). If you find that doesn’t work, then I’d try things like the hollow rock and plank. Both of these exercises do more to build core stability in an isometric way, which more aligns with the need for stability during a squat and deadlift.

tomatoey

Does that happen spontaneously when you're just e.g. bending down? Have you ever just tried to do crunches or started a workout with them and had this happen? If it were me, I'd probably get it checked out by a doc, honestly.

AllanMisner wrote: »

I seriously doubt what you’re experiencing is a cramp. It might be what runners call a stitch, which would just require focusing on your breathing (fully out for the contraction, in at release).

You think so? I don't know, I've never had a stitch from crunches or any other non-cardio stuff, but maybe that's me.

AllanMisner

tomatoey wrote: »

AllanMisner wrote: »

I seriously doubt what you’re experiencing is a cramp. It might be what runners call a stitch, which would just require focusing on your breathing (fully out for the contraction, in at release).

You think so? I don't know, I've never had a stitch from crunches or any other non-cardio stuff, but maybe that's me.

I was just speculating, but the stitch comes from not having a proper breathing pattern related to running. The diaphragm isn’t working in pace with the abdominal muscles. It is a theory, I could be wrong. I still say, try breath control and/or go to isometrics.

tomatoey

AllanMisner wrote: »

tomatoey wrote: »

AllanMisner wrote: »

I seriously doubt what you’re experiencing is a cramp. It might be what runners call a stitch, which would just require focusing on your breathing (fully out for the contraction, in at release).

You think so? I don't know, I've never had a stitch from crunches or any other non-cardio stuff, but maybe that's me.

I was just speculating, but the stitch comes from not having a proper breathing pattern related to running. The diaphragm isn’t working in pace with the abdominal muscles. It is a theory, I could be wrong. I still say, try breath control and/or go to isometrics.

Yeah, that makes sense, for sure.

krhn

tomatoey wrote: »

Does that happen spontaneously when you're just e.g. bending down? Have you ever just tried to do crunches or started a workout with them and had this happen? If it were me, I'd probably get it checked out by a doc, honestly.

sorry for late reply - but essentially it would happen spontaneously after a set - it is hard to describe - so say you were on an ab machine and finished your set, I would usually sit back up and stay in a sitting position - during this position it feels as though my core is still contracted - similar to tensing your calf for too long which tends to a major cramp...

Saying that, my Dad did say that he has had hernias throughout his life - although i doubt this is related?

krhn

AllanMisner wrote: »

Squats and deadlifts already address abdominal and lower back strength and they are very seldom going to need accessory work of these areas to improve. That said, I seriously doubt what you’re experiencing is a cramp. It might be what runners call a stitch, which would just require focusing on your breathing (fully out for the contraction, in at release). If you find that doesn’t work, then I’d try things like the hollow rock and plank. Both of these exercises do more to build core stability in an isometric way, which more aligns with the need for stability during a squat and deadlift.

Im fairly sure its not a stitch as I know that kind of pain is different from these ones - it definitely feels like a cramp to me as the pain sensation (not nice!) is similar to calf cramps.
Tried planking, don't really enjoy them at all as I do not feel my core nearly as much as the traditional sit ups.

dbmata

I had a wrecker ab cramp recently, failed a 220kg deadlift, and when I came up at the end, once I started breathing again, all of the muscles on the left side cramped.

That sucked. More potassium, probably.

Cherimoose

AllanMisner wrote: »

Squats and deadlifts already address abdominal and lower back strength and they are very seldom going to need accessory work of these areas to improve.

Yeah, stick with squats & deadlifts. Those will give most of your results. Not sure why you're cramping.. possibly overtraining, possibly hernia-related.. If you eat too much sodium or sugar, or not enough veggies, fix that.

dbmata - How do i get the jail cell profile pic? I want one.

krhn

dbmata wrote: »

I had a wrecker ab cramp recently, failed a 220kg deadlift, and when I came up at the end, once I started breathing again, all of the muscles on the left side cramped.

That sucked. More potassium, probably.

bloomen heck! 220kg - that is impressive man!

hoyalawya2003

I don't really have an answer for you, but this happens to me, too. I get a terrible abdominal cramp that actually feels like I am in labor. I suspect I might be lacking in magnesium, so I may try to up that and see.

krhn

Cherimoose wrote: »

AllanMisner wrote: »

Squats and deadlifts already address abdominal and lower back strength and they are very seldom going to need accessory work of these areas to improve.

Yeah, stick with squats & deadlifts. Those will give most of your results. Not sure why you're cramping.. possibly overtraining, possibly hernia-related.. If you eat too much sodium or sugar, or not enough veggies, fix that.

The thing is I do do (lol) squats and deadlifts and have not hit ab specific exercises for around 3 months so would like to jump back on the bandwagon at the end of a training session for more volume on the core.

krhn

hoyalawya2003 wrote: »

I don't really have an answer for you, but this happens to me, too. I get a terrible abdominal cramp that actually feels like I am in labor. I suspect I might be lacking in magnesium, so I may try to up that and see.

Well tell me if any specific nutrients aid the pain