While teaching triathletes to swim, a common weakness is lower abdominal and lower back strength. When we sit, stand, walk or lie down we can get away with little abdominal strength. It’s only when we get up do we notice them. And, the lower abdominal and back muscles below our navels are only noticeable when our feet are off the floor. Seldom do we have our feet off the floor unless we are in the pool swimming.
Think of your abdominal muscles in three sections. The top section we can exercise by doing crunches where we keep most of our back on the floor while crunching the head and upper chest without lifting the stomach itself. The middle section can be exercised with traditional situps. The lower section is exercised by lifting your legs off the floor. Your lower abdominal muscles are located below your belly button.
A good way to notice and work the lower abdominal muscles is to lie down on a bed with your legs extended beyond the bed. Lower your feet to the floor and then raise your feet as high as you can. You will feel those lower abdominal muscles that you never feel. Try exercising the muscles for one minute at a time to build some endurance.
Likewise to notice and work your lower back flip over face down on the bed with your legs extended beyond the bed. Lower the feet and then raise your feet as high as you can in a slow walking or kicking motion. Exercise in a way that builds your range of motion and muscle endurance.
Don’t over do it. The first time you try working your lower abdominal muscles and back make your only goal the goal of noticing how weak they are. Take a day off for rest and from this point on make a routine of working these muscles every other day until you can go a minute or more on your back or face down.
You will notice a big difference in the pool and you will be more comfortable on land. You won’t need help getting in and out of chairs and beds if you keep this routine up.
