When you introduce clients to a more “functional” way to train their midsection, you will get a couple questions.
What is this working? Should I feel a burn?
This is normal but presents a good time to explain that not everything has to burn like crazy for it to be beneficial.
There are a few reasons as to why you don’t feel the “burn” on these exercises:
You are not at the end range of motion in certain exercises
When we perform a bicep curl, crunch or push up, this “burn” accumulates due to the completion of the concentric phase of the exercise. The muscle is fully shortened. When you look at the anterior core or your obliques, those should not move when performing more “functional” core exercises. Hence, you are improving your stability through that range of motion.
Isometrics
As demonstrated in the included video, you are not putting your muscles through their separate eccentric and concentric phases. This will limit blood flow to the area as well…so that pump is not as easily felt.
With a regular ole plank, we can make this a pretty challenging exercise by cueing the client to squeeze their entire body. This will create a greater amount of stiffness and really challenge their mid-section. But…you are not moving. If we were to add any movement to this exercise, we would have to tone down the bracing or else…we would not be able to move/perform the exercise correctly.
Another example would be a skater squat. You do not have to brace as hard in your mid section while doing these as a plank. The external load and exercise selection dictates the stabilization in your mid-section.
Anatomical Limitations
When you look at your anterior core, you have to put that through a lot of repeated bouts of flexion and extension to achieve that “burn”. Not only is volume an issue, but you need a healthy range of motion out of your abs as well…If you sit all day at your job, then this may not be the best exercise for you.
Research suggests that doing repeated bouts of these types of exercises are the main culprits for spinal issues.
In summary, you do not have to get a third degree burn for your progress to continue at the gym. Especially if we are trying to be increase stability or limit unwanted movement on the field, certain exercises take precedence.
