Flat abs are not strong

Six-pack abs

We have all heard the term, six-pack abs. What does it mean? The rectus abdominus looks like the top of a six-pack of twelve ounce cans. The abs are actually one long vertical muscle. There is connective tissue over the top which lends support to a relatively, small, weak muscle. Mobility is important here. The area of our physiques from which we breathe, rotate, flex, and extend our torsos needs support from less flexible tissues. There are not actually separate muscles here. The abs contract from origin to insertion from top to bottom entirely. There are no upper abs, lower abs, or any sections. The entire length contracts or nothing contracts. A well-developed set of mid-section muscles works as a system. These muscles are not flat. The rectus abdominus is actually rounded.

The mid-section, CORE as newbies call the area, is not supported by bone in the same way other muscles are. The organs need room to move and function properly. The ribs protect these structure to an extent. Even the ribs are mobile so we can breathe. After a life time of moving in limited ways these muscles lose mobility like any other muscle will. Sitting at a desk all day is terrible for our bodies. Homeostasis requires our physiques to adapt. Immobile is tight. Movement enables kinesis, assuming full ROM is stimulated. Posterior muscles are stronger than anterior structures because they have a skeletal support structure. If the posterior musculature tightens it will remain tight until inspired otherwise. Move over the entire available range of motion to stay mobile.

The hips are strong. The hip musculature has limitations also. The gluteus group can over-power the hip flexors which are positioned to balance the structure. The hip flexors are small comparatively. Strong gluteus means the strength of the smaller, weaker, hip flexors is vital. If one does not train the hip flexors properly the front of the hips can be pulled downward. This creates a more than desirable rounding of the lower abdominal area. Stretch your hip flexors. Do not stop training the hip flexors. The sit up is a great exercise if your back is strong. The crunch is a smaller weaker movement than the sit up. If a plank is challenging you are in need of years of training to catch up with the strength world. Do all of the above movements alternatingly. Strong mobile hip flexors, and abs, are desirable. If these areas are strong and mobile they appear rounded, NOT FLAT. If they were flat they could not contract as they are designed and create movement. They could only stabilize if they were flat.

Flat is not strong. Remember what strength is!

Look at the models, yes models, in advertisements who have flat abs. They are in a spinal flexion for that pose. Look at the model I this blog: she is in hip flexion. If her knees were straight she would appear bent over. If we walk around like that people will ask if we are ok. The resounding answer should be NO. If we move in this position the weight distribution is not proper. We do not, cannot, shift parts of the body forward to assist carriage. One should use the entire body to walk, lift, jump, or anything physical. Every part has a role. Constant interaction is dynamic. I do not want to flex or extend my back, noticeably, during a heavy squat. My back extensors should be extending the torso and the flexors grade that extension, actively. This is the only way we can create maximal forces. Maximal means strength. A sub-maximal contraction is nor strength training. High repetitions are muscle building not strength training. Lifters use high reps as recovery workouts. Muscle building is easier than strength training. They are not the same thing.

The mid-section is an important medium. The hips create huge forces. If the mid-section cannot keep up there will be no transfer to the upper body in an athletic movement. The mid-section does not have to be as strong as the hips. This is unrealistic. The mid-section does need to be strong, in the right position, at the right time. There are gaps in force production within any movement. Forces are vibrant. They change from one part of the range of motion (ROM) to the next. Smaller parts need to be strong at the right time not the entire time. Usually smaller means weaker. Smaller parts fatigue before larger parts if the duration is equal. A static contraction is stronger than a concentric or eccentric contraction. Isometrics (planks) serve this end. Use weight not just time as the stimulus. Life happens in milliseconds not minutes or hours.

If there is no sprint there is no marathon. “Life is a marathon” is a saying those who want a trophy for last place live by. Some want to compete well. Others want to just participate. If one athlete runs sprints and another does not the sprinter will win a race? Do they both train for the sprint? Do they both train for the marathon? It is a simple matter of intensity. Be strong at the fixed time.

Get stronger, your speed depends on it!