Keeping abs contracted while lifting weights

evereadysmile

So I've actively been doing cardio (mostly stationary rowing) for a few months, with successful weight loss, but strength is my ultimate goal. I started weights this weekend (small weights, light reps) and I feel like between the books I have, examples on YouTube, and a little work at the gym that I understand the forms pretty well. But I'm having a really hard time keeping my abdominals contracted. I get that I'm supposed to be doing it and why, but I wonder if I'm doing it wrong? Should it be this hard to keep them contracted while I'm focusing on other aspects of lifting form? Is it just because I'm starting out and those muscles are weak?

provin1327

Honestly, don't focus on tightening your abs when doing other movements, just focus on the muscle that you are training and the abs will do their own work. Trust me your abs are being worked even if you don't focus on them. I would only focus on your abs when doing abs specific movements like crunches, leg raises, etc

evereadysmile

Thanks! That a relief. I can manage it sometimes, but it seems impossible to concentrate on when trying to do lunges, or anything really, where I'm concerned about proper form.

Jynus

Honestly, don't focus on tightening your abs when doing other movements, just focus on the muscle that you are training and the abs will do their own work. Trust me your abs are being worked even if you don't focus on them. I would only focus on your abs when doing abs specific movements like crunches, leg raises, etc

um no... abs must be engaged when doing any lift where your core is being used even as an accessory. The big 3 for example, To not do so means the forces will be placed upon lower back to support the load rather than the entire core region.

Look at any person squatting heavy, there is a reason they do NOT exhale until well out of the pocket. To exhale means you release your abs slightly, allowing less core support and more back strain for the load. This is bad for very obvious reasons.

For a very easy and proper way to test your abs being engaged, simply punch yourself in the stomach. if engaged, shouldn`t feel a thing. another less violent test is to do planks. abs tightened means no lower back stress. as you feel your abs give out, you will feel lower back tighten and feel more pressure.

ixap

I'm another who thinks it's important to keep your abs actively engaged during strength training. It will make your lifts stronger and safer.

You just started this weekend, if I read that right? Not strange that it's hard to keep everything in mind at once for something new to you. Keep practicing, go slow and be patient with yourself, and it'll all become more automatic.

provin1327

To actually FOCUS on keeping your abs tight is much different than supporting your back and keeping good form on big lifts like squat, deadlift, bench, etc. Your abs will work on the OWN to support your spine, that's what they're there for. There is no way in hell you can do a lunge, squat, deadlift, bench press, or heck even standing curls for that matter, where your abs aren't engaging in the movement. OP, try it out for yourself. Do some lunges, or whatever lift you are doing, and feel your abs, or have someone press them. During your lift you will notice they will tighten. And yes since you have only been lifting for a very short time your body is still adapting. I know this will sound smug but my avatar is my resume...

evereadysmile

Thanks, everyone. I do understand how the work my abs are doing is protecting my back. That's why I'm so concerned about form. But I definitely find myself halfway through something and I have to slow and refocus on tightening my abs and I"m worried that that activity is a) taking away from my form and b) maybe a sign that I'm doing something wrong, since I seem to have so much trouble making it happen. But I am starting out very lightly and going slowly, and I am definitely starting out, so maybe I"ll give it couple weeks of primarily focusing on movement and posture and see where I end up.

evereadysmile

I know this will sound smug but my avatar is my resume...

And what a good resume it is. I'd hire you to, uh, yes.

McBully4

Do squats, they are a killer work out and you will have to use your core.

My avatar is my resume too...lol

Helloitsdan

A simple way of thinking about it is to act like someone is going to punch you in the stomach.
Walk around all day like that too and youll get good at it.
Pavel T talks about this a lot in his books.
when lifting heavy try to actively bring your belly button to your *kitten*.
Recruit the whole neighborhood and you'll have a good base to work from when you start doing heavy lifts.
As for lifting www.stronglifts.com and get the report.
Best beginners program out there.

Yanicka1

Since you are lifting low weight, naturally the abs won't contract as much. I know that when I squat more than my body weight I have no choice but to engage my abs

evereadysmile

A simple way of thinking about it is to act like someone is going to punch you in the stomach.
Walk around all day like that too and youll get good at it.
Pavel T talks about this a lot in his books.
when lifting heavy try to actively bring your belly button to your *kitten*.
Recruit the whole neighborhood and you'll have a good base to work from when you start doing heavy lifts.
As for lifting www.stronglifts.com and get the report.
Best beginners program out there.

So it benefits me to concentrate on this contraction when I'm sitting in meetings or whatever at work?

And thanks for the tip, I'll add stronglifts.com to my every growing pile of resources.

evereadysmile

Since you are lifting low weight, naturally the abs won't contract as much. I know that when I squat more than my body weight I have no choice but to engage my abs

That is helpful! Thanks!

evereadysmile

Do squats, they are a killer work out and you will have to use your core.

My avatar is my resume too...lol

Squats started yesterday. I'm pretty sure if how I feel today is ongoing that I never want to do them again, but I'll push through! I think I started too low for my arms (since they are strong from rowing) but squats and lunges are fast becoming my nemesis, which means I must defeat them!

Your resume is very fine too. I'm glad I don't have to choose from a hiring stand point.

Determinednoob

I know this will sound smug but my avatar is my resume...

And what a good resume it is. I'd hire you to, uh, yes.

Actually all I see is a little 4 pack anyone can get by lowering bf% and some skinny looking arms.

evereadysmile

I know this will sound smug but my avatar is my resume...

And what a good resume it is. I'd hire you to, uh, yes.

Actually all I see is a little 4 pack anyone can get by lowering bf% and some skinny looking arms.

No fighting in my thread, boys. Everyone is awesome and just different than you are.

Determinednoob

I know this will sound smug but my avatar is my resume...

And what a good resume it is. I'd hire you to, uh, yes.

Actually all I see is a little 4 pack anyone can get by lowering bf% and some skinny looking arms.

No fighting in my thread, boys. Everyone is awesome and just different than you are.

I don't intend on fighting. Just funny that someone posts incorrect information and then refers to a pic of themselves that does not show anything of note other than somewhat low fat as something that should increase their credibility.

The link below explains what you should be doing, and eventually it should not be something that you have to focus on much and instead should just be an unconcious thing.

http://en.wikipedia.org/wiki/Valsalva_maneuver

evereadysmile

The link below explains what you should be doing, and eventually it should not be something that you have to focus on much and instead should just be an unconcious thing.

http://en.wikipedia.org/wiki/Valsalva_maneuver

I'm supposed to equalize the pressure in my ears when I'm lifting?

vtachycardia

Dear OP,

There is a big difference between contracting the abs (hollowing) and bracing the core. Bit of research and you will be lifting like a pro in no time.

It is bracing that you want to do, and that is different to most peoples understanding of engaging the core.

ixap

Dear OP,

There is a big difference between contracting the abs (hollowing) and bracing the core. Bit of research and you will be lifting like a pro in no time.

It is bracing that you want to do, and that is different to most peoples understanding of engaging the core.

This is a good point too.

evereadysmile

Dear OP,

There is a big difference between contracting the abs (hollowing) and bracing the core. Bit of research and you will be lifting like a pro in no time.

It is bracing that you want to do, and that is different to most peoples understanding of engaging the core.

And I guess this is the answer to what I'm asking? I *am* doing it wrong if I'm focused on keeping those muscles literally contracted and tight, vs. making sure my core feels stable (which I think between years of yoga and rowing, I do know the difference between those two things). Thanks!

vtachycardia

You're very welcome.

Determinednoob

The link below explains what you should be doing, and eventually it should not be something that you have to focus on much and instead should just be an unconcious thing.

http://en.wikipedia.org/wiki/Valsalva_maneuver

I'm supposed to equalize the pressure in my ears when I'm lifting?

Feel free to look up the term in relation to lifting

anemoneprose

I think what probably isn't useful is anything like 'sucking in', which I'd think might be counterproductive and distracting.

I try to think about just having a good stable posture and fixing my centre of gravity. If I am consciously addressing anything, it's keeping a neutral spine, proper neck alignment & appropriate lumbar curve for the movement.

And keeping hips level and forward-facing, I always mess that up with lunges. When I do all those things right, I feel my core working.

evereadysmile

I think what probably isn't useful is anything like 'sucking in', which I'd think might be counterproductive and distracting.

I try to think about just having a good stable posture and fixing my centre of gravity. If I am consciously addressing anything, it's keeping a neutral spine, proper neck alignment & appropriate lumbar curve for the movement.

And keeping hips level and forward-facing, I always mess that up with lunges. When I do all those things right, I feel my core working.

Yes, this is what I've been trying to do. I think that language some times used to describe form is confusing for me. Because "Contracted" definitely makes me think I should be essentially "sucking in" and holding it while trying to do everything else. And it is distracting.

Determinednoob

I think what probably isn't useful is anything like 'sucking in', which I'd think might be counterproductive and distracting.

I try to think about just having a good stable posture and fixing my centre of gravity. If I am consciously addressing anything, it's keeping a neutral spine, proper neck alignment & appropriate lumbar curve for the movement.

And keeping hips level and forward-facing, I always mess that up with lunges. When I do all those things right, I feel my core working.

Yes, this is what I've been trying to do. I think that language some times used to describe form is confusing for me. Because "Contracted" definitely makes me think I should be essentially "sucking in" and holding it while trying to do everything else. And it is distracting.

No it is more like flexing and pushing out. That is the true purpose of weight lifting belts. To give your abs something to push out against thereby letting them push harder. It is about compressing the air inside your body to help solidify your trunk.

anemoneprose

I think that language some times used to describe form is confusing for me.

Same, and agree - easy to passably mimic 'good form' and actually get things wrong if the metaphor doesn't click.

acksaysbillthecat

I'm another who has this problem, but I have a little more insight than others! I learned this by going to physical therapy after injury.

1) First you need to get those abs to engage. You need to get the mind-muscle connection going. You should do these exercsies before those other exercises you mentioned. After a couple of weeks, you should start to be able to use your abs without these exercises.

My physical therapist sent this to me in email to describe how to start using your abs:

"Yes, and as you have found out, when muscles are "inhibited" they are difficult to activate and turn on. Two options:
1. Stand with back against wall and let your abdomen distend/relax. With fingers of both hands touching your lower abdomen (below your belt-line and a little above the pubic bone) drawn your lower abdomen in and up as if you are trying to "get skinny" or trying to make some room between your lower belly and the inside edge of your pants.
2. Lie on back, knees bent. Put fingers on same lower abdomen inside the front corners of your pelvis. Do as you did on #1 above; draw abdomen in and up trying to make your stomach CONCAVE while still tensing the lower ab muscles."

You will be amazed how your body starts to pick this up and your muscles will start to activate.
Other people (including trainers!!!) aren't familiar and may not know that not everyone's body works differently. In fact, I was so strong, I had NO IDEA I wasn't using my muscles correctly. It's about getting that brain-muscle connection.
For people who have a hard time engaging their muscles, first you need to learn to engage those muscles, get the brain connection going, then your mucles will start to activate when you do the exercise. It will take a couple of weeks, not too long. I believe that you are supposed to engage those muscles and feel them actively working as you do those heavy lifts to protect your back and stabilize. So if you aren't able to do engage your abs, start doing those beginner exercises BEFORE you lift, then they will help get your abs starting to engage for those exercises. Good luck!

rmhand

If you are focusing on form them you are contacting your abs when you need to. You really do it without thinking about it most of the time. If you not sure, try relaxing them instead of contracting them. You'll realize how engaged they already are.

MonkRocker

The bracing for a punch thing is the easiest way to think of it, imo.

If you're not sure you're doing it right, smack your abs when you're setting up, as if you were hitting yourself in the stomach. You'll be able to tell pretty quickly if you're doing it right.

Doberdawn

Thanks for this thread. Some info was helpful & some just gave me a darn good chuckle. Umm, my avatar is NOT my resume, my ears are pressurized nicely here on land, and my abs are loosely shaking as I continue to giggle.