We believe that the abs are just like any other muscle in the body.
That you cannot develope strong abs with reps and reps of situps or crunches.
To build strong abs, just like any other muscle, you must work low reps
against resistance. If you are into the aesthetics of weight training,
you still want to train your abs in this fashion. The more you build the
ab muscles the better they will show when you get your bodyfat down.
For the powerlifter, strong abs will help you maintain good form and
protect your back during the execution of maximum singles with the squat
and the deadlift.
Bands can provide another source of resistance for the decline
situp.
Bands will change the point of the strength curve worked by the resistance.
It is good to get as much variety into your ab training as you possibly
can.
The Janda Situp
Here is our version of the Janda sit-up. The Janda
sit-up is a very effective exercise that isolates your
abs well, while taking your hip flexors out of the
mix. The hip flexors are inactivated by the
contraction of the hamstrings and glutes. It looks
like an easy movement but is difficult.
Place your
legs over the foot brace on an ab board, so that your
feet are flat and your calves are resting against the
rollers. Contract your hamstrings and glutes to hold
yourself in place and in a slow, controlled manner, no
jerking, curl your body up.
You want to keep your
feet flat on the board at all times. This exercise is
difficult for many people and can be made easier by
holding the arms straight out in front of the body or
a person can do the negative portion of the exercise
until they are strong enough to do the positive
portion.