Insanity Cardio Abs

classycouture
classycouture Posts: 888 Member
in Fitness and Exercise
I just finished week 2 of the Insanity program, which brought me to the Cardio Abs workout. I know my abs aren't very developed, and I did the exercises to the best of my ability, but now my lower back is KILLING me. I was really trying to pay attention to form, and keep the strain away from my back, but is it possible that my abs just aren't strong enough to be completing that workout? Or is it natural for my back to be so sore? I just don't want to end up hurting myself when the workout comes around again. Any insight?

Replies

  • tovenestor
    tovenestor Posts: 25
    Try to slow down when you are doing the exercises and don't worry about keeping up with the group....if you are goign to quickly, form will suffer and back pain will ensue...you need to build up your core strenght and if your back is hurting, you aren't using your core. Make a concerted effort to engage the core to take the pressure off of your back.
  • classycouture
    classycouture Posts: 888 Member
    Ahh, that's a good point. I bet you I pushed through the exercises too quickly. Thank you! I will definitely be slowing it down next time!
  • rebeccarains
    rebeccarains Posts: 19
    Cardio abs didn't cause me back pain but I agree that you should do the moves slowly and really concentrate on contracting your abs each time you "crunch", and i always make an effort to keep my back straight. If it continues to put strain on your back maybe consider adding in some lower back strengthening moves like "superman."
  • Dynamofan
    Dynamofan Posts: 107 Member
    I agree with what has been said, but also strengthing your core will make your lower back stronger ... maybe some of the soreness in your lower back is due to it getting stronger.

    But I just try to mirror Shaun T's form exactly, then you should be okay!
  • dwightdegroff
    dwightdegroff Posts: 97 Member
    if you're back is getting strained, try sitting up straighter in the "c sit" position.

    I have to be careful when doing the plank positions that I don't overextend my lower back. (that's probably what's getting you)
  • ronadams52
    ronadams52 Posts: 176 Member
    The problem I have seen with most people is that they concentrate too much on Abs work and not enough on core training. To avoid this I train my clients by using total core conditioning techniques. As the abs get stronger if the lower back is not worked out equally as hard you will develop muscular imbalances leading to lower back soreness and possibly even injury.
  • classycouture
    classycouture Posts: 888 Member
    Thank you all for your thoughts! I will definitely be keeping all of this in mind when I attempt the workout next time!
  • enjolihaleym
    enjolihaleym Posts: 1
    Am I the only one who thinks crunches are more effective than this DVD? The first time I tried Insane Cardio Abs, all I worked was hip flexors. The second & third times, I just didn't feel the workout I normally get when I target my abs. I feel like I work my shoulders more than my abs! EVERYTHING BUT abs. I'd rather get on my stability ball or just do a bunch of variations on crunches. I feel nothing with this!
    PS I have tried the abs workout before cardio AND after. Either way I don't feel like I get an effective ab workout.
  • kelseyljones
    kelseyljones Posts: 4 Member
    Shaun T said in a video chat on teambeachbody.com that if you don't feel it in your abs, to lean back farther and then round your back.
  • victorialkay
    victorialkay Posts: 70
    I just finished week 2 of the Insanity program, which brought me to the Cardio Abs workout. I know my abs aren't very developed, and I did the exercises to the best of my ability, but now my lower back is KILLING me. I was really trying to pay attention to form, and keep the strain away from my back, but is it possible that my abs just aren't strong enough to be completing that workout? Or is it natural for my back to be so sore? I just don't want to end up hurting myself when the workout comes around again. Any insight?

    I had the exact same problem and with my neck too. I thought maybe I was doing it wrong but I tried it so many times and did exactely what he said, as in the way of form. kept checking it and I did exactely what he said so I'm not sure!!

    Hope you manage to get it sorted, if not then I'm sure there is another abs workout you could swap it for. xx
  • squatsandlipgloss
    squatsandlipgloss Posts: 595 Member
    I hope these tips work for you, but please bear in mind that this might be a chronic back issue you have.

    I have always had problems with my lower back. I could keep up with P90 abs but the ones that require a lot of lower back muscles (like Cardio Abs) I cannot do. Make sure to check with your doctor if this isn't a chronic lower back pain, because if it is, ab workouts like these (as well as yoga) are just simply not a good idea. You might be making it worse.

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