Friday, May 29, 2009 - 0 Comments
Have a question about your routine or anything fitness-related? Send it Raphael's way at askraphael@ediets.com.
Hello Raphael,
My personal trainer had me hanging from my arms in leather straps, pulling my knees up for a great stomach workout. The problem came when she asked that I "pop my knees up." She had put a hand on my lower back a couple of times before, but wasn't consistently doing this. When she asked that I "pop" my knees up, I threw my lower back out as I had begun to swing.
My MD is also a personal trainer and he said the lower back should always be supported and you should NEVER pop your knees. He said you should lift up with control.
What is your opinion as to how these hanging sit ups should be done? - Megan
Megan,
Hanging raises is an effective exercise that has a profound impact on the abdominal area. However, the key to the exercise is focusing on the abs, not swinging the body and performing the movement with control.
By “popping” the knees up, I assume you’re referring to a fast acceleration. This should be avoided because the goal is to work the abdominals as efficiently as possible. If you’re popping the knees upward, then chances are you’re using momentum and not completely working the abs as they should be worked. I believe one of the reasons you pulled a muscle in your back is that you began to activate other muscle groups while accelerating the knees upward. You used your back and possibly other muscles and lost focus on the priority: abs!
I don’t agree that the lower back must always be supported while performing this movement. Some people have someone place a hand on their lower back (as your trainer did for a few reps) so that swinging is avoided. Other people opt to use the Captain's Chair that automatically provides back support.
However, I like the fact that someone can learn to control his or her body because this is another form of athleticism. So my preferred method is the way you were originally performing the movement: with control to avoid swinging and momentum and with a total concentration on the abs.
My recommendation is to perform them as you originally were doing them (after your back heals). This is an easy-to-follow description:
Start
• Place your arms in the secured straps at the chin up bar. Keep your upper body motionless throughout the exercise.
Movement
• Contracting the abdominal muscles, raise your legs with bent knees until you feel a full contraction of the abdominals and can no longer lift your hips. You may get your knees to 90 degrees or higher depending on your strength and flexibility. Slowly and with control return to the starting position
Key Points
• Do NOT swing the body or use momentum. If you need to reset at the bottom of the movement for a second or two to avoid swinging the body, do so. Concentrate on using your abs to pull your legs up
Megan, best of luck and remember to always use proper form on every exercise.
Good luck!
Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.
Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here to find out more!
Hello Raphael,
My personal trainer had me hanging from my arms in leather straps, pulling my knees up for a great stomach workout. The problem came when she asked that I "pop my knees up." She had put a hand on my lower back a couple of times before, but wasn't consistently doing this. When she asked that I "pop" my knees up, I threw my lower back out as I had begun to swing.
My MD is also a personal trainer and he said the lower back should always be supported and you should NEVER pop your knees. He said you should lift up with control.
What is your opinion as to how these hanging sit ups should be done? - Megan
Megan,
Hanging raises is an effective exercise that has a profound impact on the abdominal area. However, the key to the exercise is focusing on the abs, not swinging the body and performing the movement with control.
By “popping” the knees up, I assume you’re referring to a fast acceleration. This should be avoided because the goal is to work the abdominals as efficiently as possible. If you’re popping the knees upward, then chances are you’re using momentum and not completely working the abs as they should be worked. I believe one of the reasons you pulled a muscle in your back is that you began to activate other muscle groups while accelerating the knees upward. You used your back and possibly other muscles and lost focus on the priority: abs!
I don’t agree that the lower back must always be supported while performing this movement. Some people have someone place a hand on their lower back (as your trainer did for a few reps) so that swinging is avoided. Other people opt to use the Captain's Chair that automatically provides back support.
However, I like the fact that someone can learn to control his or her body because this is another form of athleticism. So my preferred method is the way you were originally performing the movement: with control to avoid swinging and momentum and with a total concentration on the abs.
My recommendation is to perform them as you originally were doing them (after your back heals). This is an easy-to-follow description:
Start
• Place your arms in the secured straps at the chin up bar. Keep your upper body motionless throughout the exercise.
Movement
• Contracting the abdominal muscles, raise your legs with bent knees until you feel a full contraction of the abdominals and can no longer lift your hips. You may get your knees to 90 degrees or higher depending on your strength and flexibility. Slowly and with control return to the starting position
Key Points
• Do NOT swing the body or use momentum. If you need to reset at the bottom of the movement for a second or two to avoid swinging the body, do so. Concentrate on using your abs to pull your legs up
Megan, best of luck and remember to always use proper form on every exercise.
Good luck!
Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.
Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here to find out more!
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