Thought I Gave Myself A Hiatal Hernia...Seriously Need To Strengthen ABs

[p0ink]

a few days ago, i was doing heavy singles for deads, and i thought i may have hurt myself. maybe it was having the belt too tight or having too much food/fluid in my stomach, but something happened. i was mid-rep, and the pressure i exerted along with the tightness of the belt, caused me to puke only a little bit into my mouth, and out of my nose.

and no, this was not like the times you get nauseous and puke from going balls out squatting. this was something else.

i was scared for the last couple of days, that i gave myself a hiatal hernia, but i think i am ok. i'm not experiencing any pain whatsoever, and i can eat and shit as normal, but it was a real wake up call for me. i really need to get my abs as strong as possible.

please dont think this is another, "tell me how i can get a 6 pack" thread, because that isnt it. i just want to strengthen my abs as much as possible, because that incident really scared the shit out of me.

i guess i wasnt taking ab work as seriously as i thought i was. i was wondering if someone could give me a little help on what exactly i should be doing to get my abs as strong as i possibly can.

 

[Peckz]

When i was in the army we used to hang from a bar and do rocky4 style crunches with a heavy backpack on. You know when you hang upside down by your knees. Its pretty tricky to find a good location to do them and you may need a friend to assist you. It will however make your abs freakishly strong.

 

[spatts]

pOink, sorry you had to go through that, but glad you realized how important a strong core is.

As you may, or may not, know, I'm a powerlifter. I spend alot of time strengthening my core so I can lift more, safely. Some of the moves I use are:

Standing ab crunches (heavy with rope attachement)

Spread Eagle Situps with a medicine ball

Stability ball crunches with a jumpstretch band for resistance

Straight leg raises with chains draped over the feet

Straight leg sit ups with a 45 on the chest

Straight leg situps with a plate held overhead

Zercher situps (HEAVY!)

Leaning/Standing ab crunches with pulley

Partial Valsalvas (walk outs)

Heavy Oblique work (usually with dumbbells or standing with pulley)





If you don't know what some of these are, I can get pic/vid links for you.

Good luck!

 

[PlatnumKowboy]

I just did saxon side bends for the first time in a long time yesterday. Its quite obvious I havent done them in a long time I am so sore down my whole side. I'm definately going to be doing these more often.

 

[danielson]

spatts i;d love to know what some of them are as i need some meatier abs! sopecifically the spread eagle sit ups with ball, leaning standing ab crunches with pulley and zercher crunches. i also have NO idea what a valsalvas is

why do you do standing ab crunches with cable ove kneeling cable crunches? do you feel you need more stability and its less isolating than the cable crunches done kneeling?

and where do you tie the band to when doing the stability ball crunches? i find them good but need more resistance.

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poink, im not entirely sure strong abs will prevent a hiatal hernia or GORD. in hiatal hernia the oesohageal sphincter moves up past the diaphragm, in GORD the oesophageal sphincter loses tone, and weakens lettng acid ove up past it. its such a problem sphincter because its not a real good sphincter like the pyloric sphincter (lower stomach) but is just a thickenng of the oesophagus and thus doesnt really have a whole lot of strength in it

i dont see how abs will help prevent these, unless you wanted to reduced the compression of the belt on the abdomen....either way thats the only way i could see strong abs descreasing intraabdominal pressure, i;ve also never seen strengthening abs as a preventitave measure for either. what you had 'sounds' like reflux....anyone else have any thoughts

 

[spatts]

spatts i;d love to know what some of them are as i need some meatier abs! sopecifically the spread eagle sit ups with ball, leaning standing ab crunches with pulley and zercher crunches. i also have NO idea what a valsalvas is

I have vids for them...will dig them up.

why do you do standing ab crunches with cable ove kneeling cable crunches?

Because when I'm squatting or deadlifting, I'm standing. In other words, I need my abs and hip flexors to be strong and functional in the SAME plane.

and where do you tie the band to when doing the stability ball crunches?

A power rack, a pole, Hannibal...whatever you have handy.

 

[danielson]

thanks!