Upper quad aches during ab work

fostersu

Hello all,
I've been lifting and loving it. I've always had a strong lower body and my upper body is progressing. I know I do not have a strong core. But I've found that when I try to do core exercises (leg raises, flutters, boat pose, Russian twists, etc) it ends up being my upper legs that feel most of the burn and I don't feel like my core is getting much of anything done. My research so far suggest weak hip flexors. Does anyone else have experience with this?

canadianlbs

my psoas and quads are usually hyperactive, so they will try to take over if i do similar things too. especially when i'm not paying enough attention to ab strength or i've forgotten how to engage/recruit 'just' my abs. .

so i prefer core work that doesn't include a hip flexion movement. weighted carries and planks both appeal to me. dead bug is one of my favourite ways of putting myself back in touch when i haven't been paying attention to them. and pullups (i do the eccentric form where you let yourself down from the 'top') are always amazingly 'heavy' on the ab work.

Cherimoose

fostersu wrote: »

I know I do not have a strong core.

How are you determining this? If you don't feel your abs much on those exercises, they are probably not as weak as you think.

rybo

Like already mentioned, try movements that don't involve hip flexion. You can also try stretching and foam rolling the areas in pain. One last thing, are those areas sore because they are weak or because you are working them too much?

fostersu

rybo wrote: »

Like already mentioned, try movements that don't involve hip flexion. You can also try stretching and foam rolling the areas in pain. One last thing, are those areas sore because they are weak or because you are working them too much?

It just feels like my upper legs are the muscles doing all the work. I don't feel it in my abs at all.

Muscle_for_Fitness

Do you do leg exercises before you do core exercises? If you do, you could be tiring out your legs and making them the weak point during full core exercises. You have to remember core is not simply defined as your abs but the entire area from upper torso through your hips. Good core exercises will target that whole area. There is a good chance that you do have weak hip flexors (at least compared to the rest of your core). By continuing to do the exercises that you are doing, they should strengthen and catch up. You can also look at hip flexor stretches and strengthening exercises to help you out.

rybo

fostersu wrote: »

rybo wrote: »

Like already mentioned, try movements that don't involve hip flexion. You can also try stretching and foam rolling the areas in pain. One last thing, are those areas sore because they are weak or because you are working them too much?

It just feels like my upper legs are the muscles doing all the work. I don't feel it in my abs at all.

Well, that's mostly because those exercises are hip flexor dominant. You are only really bracing your abs during them, not actually making your abs to the work.
Try some static hollow body holds(or whatever progression you need of them)
Do "stir the pots" on a exercise ball
Wood choppers are another one to try

Cherimoose

amyrebeccah wrote: »

If her quads are taking over, they very well could be doing that because her abs aren't strong enough to handle the movement.

If her abs weren't strong enough to handle the movement, she would feel ab pain.

While it's true that the hip flexor muscles (psoas & rectus femoris) work a lot in the 4 exercises she mentioned, the abdominals are required to work hard to brace the torso, and no other muscles can take over that job, because they're anatomically unable to do so. I agree that she might feel her hip flexors a lot if they're tight or weak, but fixing the hip flexors won't make the abs work any harder in her exercises.

OP - It's probably a good sign that you don't feel your abs, but if you tell us why you think they're weak, i might be able to guide you to a solution.

stasia215

Body compensates with neighboring muscle groups so you need to find other ways to isolate core. I am a huge fan of planking as well with neutral spine emphasis.. Start small if you lose form take a break and do little by little.

stasia215

I can name a lot of exercises but would take me a while

fostersu

Cherimoose wrote: »

OP - It's probably a good sign that you don't feel your abs, but if you tell us why you think they're weak, i might be able to guide you to a solution.

Thanks for the perspectives everyone- I feel like I have a weak core because all of these exercises burn like hell and I can only do them for a few moments and even then my form is not good. I tried stint with p90x once upon a time and the AB ripper ( I know- not the whole core) I HATED because of the 11 exercises I could only attempt 9 and even then only at a quarter to half the reps recommended- I've never steadily built the front, especially ab section of my core because it's such a struggle - and when I try I feel I'm miss aligned, weak, or inflexible with even the most basic things. Full body stuff: squats, presses, rows, etc I'm all over - even planks, but not isolated exercises

canadianlbs

Cherimoose wrote: »

If her abs weren't strong enough to handle the movement, she would feel ab pain.

i guess my own inb4 stance in this brewing argument is: your statement would be true if one could be sure that the op is actually using her abs. no way to know about her, but i've been around to poke my own while i was trying to work them so i know it's by no means a sure thing.

Cherimoose

fostersu wrote: »

I tried stint with p90x once upon a time and the AB ripper ( I know- not the whole core) I HATED because of the 11 exercises I could only attempt 9 and even then only at a quarter to half the reps recommended- I've never steadily built the front, especially ab section of my core because it's such a struggle - and when I try I feel I'm miss aligned, weak, or inflexible with even the most basic things. Full body stuff: squats, presses, rows, etc I'm all over - even planks, but not isolated exercises

Not everyone can ace those ab exercises, but you can skip them if you want - they're overrated. Outside the gym, the abs don't function alone like that, and they rarely work to the point of burning. They're just there to assist the other muscle groups to lift, push, squat, etc. As long as you're doing well with basic, compound exercises (squats, deadlifts, farmer's carries, etc), your abs are NOT weak. Maybe throw in a set or 2 of the ab wheel as a supplemental ab exercise after your compound moves. Most workouts lack rotation and anti-rotation exercises, so i'd add the 1-arm cable press, boxing a heavy bag, etc.

canadianlbs wrote: »

Cherimoose wrote: »

If her abs weren't strong enough to handle the movement, she would feel ab pain.

i guess my own inb4 stance in this brewing argument is: your statement would be true if one could be sure that the op is actually using her abs.

Again, those exercises can't be done without using the abs (unless your form is horrible). It would be like trying to walk without using your legs. This isn't my opinion - it's basic kinesiology. Granted, you might not *feel* your abs for various reasons (some of them mental) but that doesn't mean they're not working.

fostersu

Cherimoose wrote: »

Not everyone can ace those ab exercises, but you can skip them if you want - they're overrated. Outside the gym, the abs don't function alone like that, and they rarely work to the point of burning. They're just there to assist the other muscle groups to lift, push, squat, etc. As long as you're doing well with basic, compound exercises (squats, deadlifts, farmer's carries, etc), your abs are NOT weak. Maybe throw in a set or 2 of the ab wheel as a supplemental ab exercise after your compound moves. Most workouts lack rotation and anti-rotation exercises, so i'd add the 1-arm cable press, boxing a heavy bag, etc.

:

Thanks! This is helpful!