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Recommendation for ab exercises to prevent sore muscles

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espana23
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Recommendation for ab exercises to prevent sore muscles

Postby espana23 » Tue Feb 06, 2024 5:21 pm

Hi all,

Even though I exercise regularly at the gym (3 times a week), as of lately my abs get very sore after a twintip session with lots of jumps (average size jumps, nothing crazy). It’s at the point that I need ~3 days for the soreness to go away and this is an issue because if there are a few consecutive windy days, I am unable to do jumps after day one. I didn’t use to have this issue before so it’s probably a combination of getting older and also not working those abs enough at the gym.

For anyone that has gone through something similar, which ab exercises would you recommend to strengthen the abs that are affected the most when jumping?

Thanks.

-Mike

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Re: Recommendation for ab exercises to prevent sore muscles

Postby VdV » Tue Feb 06, 2024 5:49 pm

Kite more!

Other than that, I'd say do more isometric exercises for your abs and back muscles. (Make sure to keep them balanced.)
You're using your abs to brace against your harness every time you jump, so the isometrics should help to get used prolonged contractions.
Hang from a bar and hinge/lift your legs up, hold at the top. That type of stuff.

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Re: Recommendation for ab exercises to prevent sore muscles

Postby Kitedicted » Tue Feb 06, 2024 5:53 pm

Transverse abdominis exercises like dead bugs with perfect form (lumbar spine to the ground). Exercises that incorporate hip flexors are also good like hanging leg raises and stuff like that.

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Re: Recommendation for ab exercises to prevent sore muscles

Postby funalex » Tue Feb 06, 2024 5:54 pm

I have the same problem.. I'm been kiting since 2000, was able to ride every days during 10 days, with megaloop and handle passes...

But now, 2 years ago and after, I need 4-5 rest days to recover one session only, and without very hard commitment.

I'm 45 y old... And didn't find a way to solve that. 😢

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Re: Recommendation for ab exercises to prevent sore muscles

Postby 1234567Simon » Tue Feb 06, 2024 6:53 pm

Like Chris Heria Always says: "10 min hard ab-workout at the end of the the Gym JUST IS NOT ENOUGH".

just Go for 4 Times a week, 33 min ab workout.... 42 sec active : 18 sec Rest.
🤣🤣🤣🤣🤣🤣
Each exercise done Close to failure/vomiting🤣🤣🤣

After 3-4 month No problems with abs anymore

Ha.ha.ha....


Serious: 2 hours boosting Session, IS hard on your Body....
Start doing IT with a kitefoiling... Oh Boy... Max 4 Jumps per Session 😂😂😂😂😂

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Re: Recommendation for ab exercises to prevent sore muscles

Postby funalex » Tue Feb 06, 2024 6:56 pm

How old are you ?

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Re: Recommendation for ab exercises to prevent sore muscles

Postby Greenturtle » Tue Feb 06, 2024 7:07 pm

I will just add that the way you jump has an effect. There is technique that will minimize ab pain after.

For me if I consciously flex/tighten abs just before takeoff in preparation for the yank, it reduces the sudden “snap” of tightening those muscles suddenly.

I still end up with some soreness, but much less than when just sending it repeatedly without pre-tensioning the abs a bit before each takeoff.
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Re: Recommendation for ab exercises to prevent sore muscles

Postby espana23 » Tue Feb 06, 2024 7:11 pm

Lots of good suggestions. Thanks guys.

funalex, I am 43.

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Re: Recommendation for ab exercises to prevent sore muscles

Postby SENDIT! » Tue Feb 06, 2024 8:05 pm

Curious to know what type of harness are you using? I ride both waist and seat. I primarily use my waist harness for teaching and foiling. Occasionally for light wind tt. I use the seat harness anytime the wind is strong and I'm going to focus on boosting. Anytime I take the waist harness out in a boosting session, I feel it for the next several days. Just a thought. For the record, I'm 51.

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Re: Recommendation for ab exercises to prevent sore muscles

Postby funalex » Tue Feb 06, 2024 8:25 pm

I use both waist and seat.

Since stretching exercices, and lowering intensity of jumps about 10% less to the max... I feel a little better... Maybe you could try.

I've also a friend with the same problem, he is 45.


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