Need Help With Contracting My Abs

ShannK210
ShannK210 Posts: 21 Member
in Fitness and Exercise
Hello everyone! As somewhat of a beginner at weightlifting, I'm still trying to get a hang of contracting my abs on each exercise. I usually let my abs relax on cardio, though. I'm also trying to work on my posture. But anyway, I've been working on contracting my abs when lifting, and it seems like a lot of times my back hurts when I do these exercises; not excruciatingly, just a little bit of pain. I understand that contracting your abs means to pull your abs toward your spine but still breath properly. So my question is, what can I do to make it easier and when will it get easier?

Replies

  • ShannK210
    ShannK210 Posts: 21 Member
    bump
  • shazbox1
    shazbox1 Posts: 175 Member
    Doing some ab exercises might make you more aware of the muscles there. Too many of them to name really: crunches, side crunches, leg lifts, bicycle, etc..
  • scottburger104
    scottburger104 Posts: 90 Member
    hold a front plank for 30 seconds and you'll know exactly what you need to do. It may restrict your breathing slightly because you cant relax and expand your ribcage the same. but with some practise you will get more comfortable.
  • frangrann
    frangrann Posts: 219 Member
    Make sure you have a pelvic tilt and hold abs in tight for all standing and sitting lifting, crunches, everything! Especially if the weights you are lifting are heavy. That's how you protect your back and get stronger abs too.
  • TAsunder
    TAsunder Posts: 423 Member
    Make sure you aren't holding your breath. Exhaling naturally contracts some of your core muscles.
  • PtheronJr
    PtheronJr Posts: 108 Member
    Do not suck in your abs, do not tighten them by pulling in your stomach.
    Here's an exercise to try and engage your anterior core, take in a deep breath. A very DEEP one. Then push out your stomach as you do so. Feel how tight your abs get as your belly pushes out against them? That's what you want.
    Engaging your core meanings expanding it and finding that intra abdominal pressure that's necessary for good squats or deadlifts (or any compound lift).

    It's usually easier to do so by also making sure that your lower back is tight along with your upper back. This will make it easier to "lock" your upper body into a state where everything is providing the necessary stability for the lift.
    Another big reason you do it this way is because it doesn't restrict breathing.

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