Keeping abs contracted while lifting weights

kiachu

I'm not sure that I ever actually think to do it. I don't do any specific ab work at all but they seem to naturally tighten/brace/engage to stabilize the rest of my body for anything I do. Even biceps curls.

They either root me (like I'm a tree trunk) and prevent my body from moving where its not suppose to or they provide "push".

I can't really describe it.

DixiedoesMFP

Weird, but I have found that when I wear a spandex yoga-type workout shirt versus a looser type tank or tee, I contract them more naturally. Maybe it's because I can see them? Plus the material itself pulls them in a little?

kgb6days

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.

ABsolutely agree in keeping abs tight to prevent lower back pain.

mmapags

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.

According to Mark Rippletoe, this is correct. Wear a belt and use the Valsalva manuver to work the abs. It is a pushing against the belt thing not a sucking in. You probably do this reflexively and the belt will help.

Sarauk2sf

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

I think you are only supposed to do this on deadlifts and squats.

All other lifts you are supposed to breathe through (while engaging the core which is like you are readying yourself to be punched like others have said).

Lift_hard_eat_big

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

Wrong! It's crucial that your core is engaged during most lifts such as squat, deadlift, shoulder press, etc.

Helloitsdan

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.

According to Mark Rippletoe, this is correct. Wear a belt and use the Valsalva manuver to work the abs. It is a pushing against the belt thing not a sucking in. You probably do this reflexively and the belt will help.

Best way of imagining this is if your car broke down.
You pop it in neutral, take a deep breath and push.
You don't suck in air and push.....no power!

"WE NEED MORE POWER CAPTAIN!!!"

evereadysmile

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.

Yes, like every thread on MFP, you have to sort of sort through to get to what you need, and smile through the rest!

evereadysmile

I'm not sure that I ever actually think to do it. I don't do any specific ab work at all but they seem to naturally tighten/brace/engage to stabilize the rest of my body for anything I do. Even biceps curls.

They either root me (like I'm a tree trunk) and prevent my body from moving where its not suppose to or they provide "push".

I can't really describe it.

Yeah, I did all my arm work in front of the mirror in just sports bra today and I could easily see where they were engaging, despite my lack of intentional "contracting". I took another poster's advice and tried to relax them while in form too (which was hard). So yes, I was definitely over thinking it, and I think I am in good form as far as engaging them enough to work them and protect my back.