1. How Your Core Really Works

2. How to Fix Swayback / Too Much Inward Lumbar Curve / Hyperlordosis

3. How to Fix Lower Back Pain Felt from Standing, Walking, Running, Exercising

4. Core Function and Exercise That Transfers to Real Life When Standing, Moving, Having Fun

5. More Effective Core Exercise Without Forward Bending and Disc Stress

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Welcome to my web site (DrBookspan.com). My work is evidence-based, primary-source, sports medicine methods that you can use yourself, right away, to make your life better. There are hundreds of articles here on my web site. These are summaries, with a wealth of knowledge still to give. See me for appointments and classes and read my books for more. A little about me is on the Adventure Medicine page. Main navigation links for this site for more articles are at the bottom of this page, along with buttons to LIKE, TWEET, and SHARE.

 

 

Summary

The Ab Revolution™ teaches you how to quickly stop swayback, a major cause of "mystery" back pain. Swayback (also called hyperlordosis and overly-arched lumbar spine) is a slouch, not a medical or structural condition. Back pain from hyperlordosis is usually felt during and after activities done standing (upright) like walking, running, waiting in line, standing to lift weights and others, plus other overarched positions during pushups and many yoga poses. Changing spine angle away from the overarched pinched compressed spine position of hyperlordosis to neutral spine stops this kind of pain, usually right then. The Ab Revolution™ retrains you to prevent swayback, and all the facet joint and lower back pain that results from that unhealthy spine position. Using healthy neutral spine for all your daily life activities instead of slouching into swayback / hyperlordosis prevents the pain from returning. This doesn't mean holding rigid immobile neutral spine. It allows greater range of motion, while preventing unhealthy, pinched, degenerating pain producing positioning. The idea is to be able to do more, not less.

The Ab Revolution™ is a researched sports medicine modality. It was given the non-medical-sounding name of Ab Revolution when laboratory research showed that standard core exercises and explanation of core function were the reverse of what really happens. The method became a revolution in core training – a change in thinking of how core muscles work and what they do, in using them in real life, and understanding their relation to a common form of back pain.

 

The Ab Revolution™ has two parts:

The first part teaches neutral spine as an immediate movement of your body to change a bad posture called swayback to neutral spine. After learning to use neutral spine, back pain from swayback is no longer caused. No exercises or weeks of therapy are needed to stop back pain, only stopping the slouch of swayback. The second part uses neutral spine to get a large variety of exercise

Part I is the back pain prevention technique. It is not a set of exercises, but retraining body and thinking to use neutral spine for healthy life, exercise, and real health during your real life all the time. When else should you be healthy? The page on Fixing Back Pain felt with long standing summarizes Part I about how to change swayback to neutral spine. 

Part II of The Ab Revolution™ is using neutral spine for all the exercise you want to do, including an innovative variety of abdominal and core muscle use without crunches or forward bending. Why? Crunches and other flexion movements don't teach or train you to hold neutral spine, which is the function of core muscles for real daily life standing and movement. Core muscles do not position your spine automatically through strengthening or other core exercises. Strengthening does not create movement. Crunches, leg lifts, Pilates, and forward bending exercises and stretches are the last thing you need after a day of bending forward over a desk, steering wheel, and everything else. With this core retraining method, you functionally exercise abdominal and back muscles at the same time. The Ab Revolution™ exercise component include learning how to do many exercises of all kinds for your entire body, from easy to hard, all with neural spine, for healthier exercise of the entire body, not only abs and core.

 

The Ab Revolution™ is taught in two formats:

The first format for teaching The Ab Revolution is simple spoken instruction to correct to neutral spine, with practice in various daily activities such as standing walking running, reaching. Then it is practiced while exercising both to get general whole body healthy exercise and to specifically learn healthier core training without flexion. This spoken (educational/ didactic) format can use visual aids. For my classes I have a PowerPoint presentation of all concepts and movements included.

The second format is a fun fast exercise class to music. After brief introduction and instruction , all moves are practiced for several sets continuously to music, in increasingly challenging sequence. Details in #10 below

 

 

Core Training While Standing?

Most class moves are taught standing and moving so you can practice your new healthier spine positioning during class. Then you apply it the same way after class for all your other standing and moving, for injury and pain prevention during real life, and better use of abdominal and core muscles.

It is established that sitting is not as healthy as activity, and that muscle use while sitting does not transfer to needs of standing and moving. What sense does it make to sit at home or work all day, then change clothes, go to a class, to sit, kneel, and lie down? We learn healthy spine positioning habits for standing, moving, and balancing for real life, that you can use immediately.

We directly increase strength and flexibility so that most kneeling poses are not needed. Why add to knee compression when you can exercise your leg, arm, and core muscles by getting off the knees.

The moves we learn while lying down, or horizontal for plank retraining, or inclined for wall handstands, directly teach how to transfer the knowledge and muscle use of being straightened out (legs flat on the floor not bent) and still maintain healthy spine position, the way you need for standing and most life activity while upright.

 

You can learn The Ab Revolution in my group or private classes, with possible Academy certification for achieving students. See my CLASS page.

 

Thank you physicians, military, good students of the July 2010 Ab Revolution™ class at the Wilderness Medicine Conference.
Thank you to my Academy developmental projects director Peggy Santamaria for making the banner.

 

 

 

History of This Method

I started documenting my work developing this method in the 1970s, from students and patients who used it. Results were high. I continued collecting data. I did more studies testing the results, and printed the first training manual (typed actually, from hand printed notes) in 1982. I did injury research work for University and Military in preventing back pain from running and carrying loads. Disease Non-Battle Injuries (DNBI) from exercising in the gym and doing PT is a huge military issue - grounding far more personnel than combat casualty. I ran several more studies on overarching (hyperlordosis), confirming it is a major overlooked cause of lower back pain.

My method shows how to understand and reverse the cause of pain for yourself, through simple repositioning to neutral spine, away from the pain producing overarching (hyperlordosis). Weeks of exercises and repeated treatments were not needed. This method stops the cause of the pain, rather than treating symptoms. It was unexpected news to some who have been taught to overarch in the gym, and who deliberately tilt the hip and backside far out in back for exercise. But it was welcome relief for my guys who liked to joke that they were my STRACguys - combat slang for 'stupid troops running around in circles.

My life's work to stop pain during life activity and conventional exercises from injurious spine position became the book Ab Revolution, No More Crunches No More Back Pain, so that you don't have to suffer any more.

The book went through several printings to improve layout, explanation, and photos.

The new 4th edition book has three parts. Part I shows how to stop swayback to stop back pain during daily life activity, both non-active and active, including standing, carrying packages and babies, walking and running. Part II shows how to change core exercise, and exercise for all of you, to more effective and healthy ways. Part III has detailed explanations if you want more.

 

 

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"Neutral Spine" does not mean whatever shape your spine takes naturally. Neutral spine means a specific position where the upper body does not tilt backwards, and the pelvis does not tilt forward or backwards, but is vertical (the exact amount of pelvic angle is debated. From my years of lab work I found that in almost every case, vertical pelvis works best.) The Ab Revolution teaches how to change a swayback to neutral spine

 

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1. What is the Ab Revolution™?
The Ab Revolution is a revolutionary core re-training method—no crunches or forward bending. It combines sports medicine with fun exercises and functional movement (movements you actually need for real life). You get a workout at the same time that you retrain your muscles and spine position for healthier body mechanics, and your brain to know what is neutral spine for all your activities.

 

• The Ab Revolution has two components. The first is to learn how to consciously use your core to reposition your spine to neutral, away from injurious hyperlordosis, for back pain control during everything you do. Lower back and facet pain from overarching, also called hyper-extension, swayback, and hyperlordosis, is quickly stopped. It is simple repositioning, not doing exercises or strengthening. The second component is for people who also want exercise. It uses the new healthy neutral positioning during innovative exercises for healthier and more effective exercise than conventional core training as well as more exercises for thee entire body using the concepts.

• As a back pain control method, The Ab Revolution is done, not by tightening or exercising over time, but simply using core muscles to move your spine out of unhealthy position and feel the reduction in pain right then, and to maintain healthy vertebral angle during daily life.

• As an exercise for fitness, weight loss, and core muscle workout, there are Ab Revolution exercises and application of Ab Revolution neutral spine positioning during conventional exercises, that can be done in the gym, weight room, at home, and during favorite sports and everyday activities. All the exercises can be put together to music as a hi-energy fitness class.

• The Ab Revolution was developed by Dr. Jolie Bookspan, a military scientist, in response to the high incidence of back pain from conventional abdominal exercises, and lack of transfer to daily life.

 

2. What Does The Ab Revolution™ Do That Conventional Ab Exercises Don't?
The Ab Revolution works differently in several ways. It strengthens abdominal and core muscles without forward bending. It specifically teaches healthful spine positioning at the same time as it strengthens. By retraining how to hold neutral spine, it quickly removes a major source of lower back pain without having to do exercises. It provides effective abdominal exercises for those who want exercise, from simple to more challenging than conventional exercises. It dispels myths about abs, and is functional, meaning it trains your muscles to be more effective in the way you move in real life.

 

• Forward bending at the neck, back, and hip for exercise trains rounded posture and is a known factor in neck and back pain, and is counterproductive for most people after a day of sitting.

• Strengthening alone will not fix an injury or pain, and will not change injurious body positioning. Plenty of muscular people have pain. Unhealthy spine ergonomics, common during exercise, sports, and daily life, can compress the joints and discs of the back no matter how strong the muscles.

• The Ab Revolution method strengthens abdominal and back muscles simultaneously while specifically teaching how to use the core muscles to maintain healthful spine position during the exercise, and to transfer that knowledge of positioning to all activities during the rest of your day.

• The Ab Revolution dispels old myths, for example, to use abs you must tighten them or “suck them in” or “press your navel to your spine.” Tightening does not change injurious spine position or put you into healthy position. You cannot breath in well or move properly when you hold your abdomen tightly. Another myth is that you must keep your knees bent during exercises to “keep your back in proper position.” If it were true that you have to bend your knees to protect your back, how are you supposed to stand up and walk away? It is not your knees that position your lower spine, but your abdominal muscles. The Ab Revolution teaches you specifically how to use your abdominal muscles to move your spine and hold it in healthy position.

• The motions and exercises used in The Ab Revolution are functional. That means they train the body and muscles in the way they need to function in real life, standing, and moving, not only when lying on the floor.

• Another benefit is to put health and fun back into fitness training. “Fitness” is often unhealthy because of fads, emphasis on cosmetic appearance regardless of the toll on the joints, lack of information about how muscles really work, and lack of transferring healthy movement skills to everyday life.
  

 

3. What Kinds of Back Pain Can The Ab Revolution™ Help?

• Swayback and Facet Pain - The techniques directly retrain you to prevent hyperlordosis (swayback) and the resulting facet joint pain and soft tissue lower back pain.

• Stenosis - Hyperlordosis (too much inward lumbar curve) often reduces needed space around spinal nerves and discs, increasing pain from conditions such as degenerating and herniating disc, stenosis, and impingement. Neutral spine can free up some space in a narrowed (stenotic) area.

• Flat Back - Interestingly, an x-ray may show reduced lumbar lordosis (flat back) but the patient may be helped by the repositioning of The Ab Revolution. The reduced movement ability of their spine has less tolerance for slouching to end range, since the end range is reduced. A slighter lean may pressure the less mobile spine. Also, many people diagnosed with "flat back" may have reduced lumbar lordosis (smaller than normal inward lumbar curve) but still lean back, creating a large hyperlordosis higher up, with resulting facet and soft tissue compression. Ab Revolution™ teaches how to normalize spine to neutral at the pelvis and also thoracic junction - often ignored.

• Disc Pain - New work is showing relief of disc pain where overarching pinches the protruding disc. I am continuing work, finding that overarching the lumbar spine inward (swayback/ hyperlordosis) may be a direct component in degenerating the discs themselves, both from the unequal compression and the sheer forces that result from overarching.

• Spondylolisthesis. Spondylolisthesis usually involves one lower spine bone (vertebra) sliding forward on the one below it. My work has found that overarching (hyperlordosis) as a bad posture is a large component of the sliding and the pain that results. Using the same Ab Revolution neutral spine repositioning stops and prevents pain and sliding.

• "Mystery" Pain - This pain is most felt during  and after long standing, walking, running, lifting and reaching activities. People who use an overarched (hyperlordotic) lower spine during these activities usually feel they need to bend over forward or lift one leg (or sit or lie down) for relief. Instead, The Ab Revolution shows you how to stop the overarching that is the cause of the pain. Then you don't need the "antidotes" of bending over or lifting one foot. You stand and move with neutral spine instead and never get the pain in the first place.

 

Back pain patients with hyperlordosis, facet pain, and pain with standing/ambulation usually resolve pain from those problems after an office visit instruction. Repositioning the spine to away from damaging angle is key, rather than weeks of indirect exercises. Patients who returned to hyperlordotic slouching had return of cause of symptoms. Simple follow up to remind them to use the method resolved returning symptoms.

 

4. Is It Researched As Effective In Scientific Trials?
I developed this method over many years in the lab, with real life patients, with several thousands of students and participants, testing combinations of established and proven sports medicine rehabilitation techniques and physical training methods, then rejecting non-useful techniques and integrating top techniques into real activities. Long, comprehensive follow up and feedback showed that use of the method resulted in direct reduction of cause of damage:

• Ab Revolution relieves lower back pain more effectively than conventional exercises and Pilates (Medicine and Science in Sports and Exercise, Volume 37:5, May, 2005).
• Ab Revolution functional core retraining was found to relieve lower back pain more effectively than conventional physical therapy (Medicine and Science in Sports and Exercise, Volume 38:5, 2006),
• I identified three kinds of hyperlordosis that are relieved using Ab Revolution techniques (Medicine and Science in Sports and Exercise, Volume 39:5 Supplement May 2007).
• The Ab Revolution hyperlordosis retraining method was found to relieve lumbar disc and stenosis pain. (Medicine and Science in Sports and Exercise, Volume 41:5 Supplement, 2009),
• Hyperlordosis Retraining Method Relieves Spondylolisthesis Pain. (Medicine and Science in Sports and Exercise, Volume 42:5, 2010.)

 


Thank you to Peggy Santamaria for making this banner for the 2010 ACSM conference presentation of this research.

 

My work continues in identifying techniques for injury-preventing during movement, and healthful core and back strengthening methods. Studies of functional methods to stop back pain that occurs during long standing, walking, running, and exercise are found on the Lower Body Revolution (tm) Syllabus page.

5. Does The Ab Revolution™ Give You a Washboard Stomach?
It can. You can work your abs harder with The Ab Revolution™ than with conventional exercises. Also, with this method you work your abs and back at the same time, so that your back can have healthy definition too. Since The Ab Revolution teaches how to use muscles for real life, you learn to use whole body muscle groups together, a bonus that also works arms and legs and upper body, while getting an ab workout. You can use Ab Revolution exercises together to create a workout to burn calories.

 

6. Who Uses The Ab Revolution™?
Anyone who wants to stop low back pain from overarching, improve health, posture, appearance, and use and muscularity of abdomen and "core" can use The Ab Revolution. The simple pain prevention moves can be done by anyone at any fitness level, and are used in the United States and abroad by top spine centers and physicians. The tougher training techniques are used for superior training without injury by aerobics instructors and trainers in fitness centers around the world. The toughest components of The Ab Revolution are used by top athletes, law enforcement personnel, and military teams.

 

7. Can Someone With Osteoporosis or Herniated Discs in the Neck or Back Use The Ab Revolution™? What about Abdominal Hernia and Diastasis Recti?
The Ab Revolution does not use forward-rounding and bending exercises. The forward bending of conventional abdominal and core training (like crunches, curl-ups, and others that bend the spine and hip forward) can put degenerative and herniating pushing forces the discs, and are not a good idea for anyone with rounding or fractures from osteoporosis. A habitual rounded forward upper body posture is a main factor in causing Upper Crossed Syndrome. The Ab Revolution actively retrains muscles away from this posture and problem. I have been getting hopeful reports from patients with abdominal hernia and Diastasis Recti (ab muscle separation), who say that while conventional flexion abdominal exercises hurt and worsen abdominal hernia pain, they can use Ab Revolution without pain. Check back as data accrue. Check with your health providers to work sensibly to increase your health and physical abilities using The Ab Revolution.

 

8. Crunches Make the Neck and Sometimes the Back Hurt. Will Ab Revolution™ Movements Hurt the Neck?
The forward bending used in conventional abdominal exercise practices and emphasizes forward-rounded posture. Forward bending is hard on your back and neck and does not train you how to stand and move when you get up off the floor. The Ab Revolution trains your abs without hunching your posture. Many of the exercises are done standing using your muscles to hold straight positioning and neutral spine the way you need for real life. The Ab Revolution trains you how to move in daily life without unhealthy spine positioning that contributes to neck and lower back pain.

9. Where To Learn More and Try The Ab Revolution™

• How to exercise your abdomen and core without crunches - A free article on this web site to learn the concepts, fix your swayback, and learn how to apply it to a few exercises.
• Français - Read the same free article en Français

• Classes - Limited classes in The Ab Revolution™ (plus Lower Body Revolution™ and other methods) are taught by Dr. Bookspan in Philadelphia, and nationally in fast moving workshops and teacher training when we can get these workshop set up - click the Classes page.

• Get The Training Manual - Fourth edition Ab Revolution™ is available, in full color eBook. Reorganized and expanded. Clearer and easier to follow than earlier editions. The Ab Revolution Fourth Edition - No More Crunches No More Back Painfor Print and KINDLE. Previous editions may be sold online, but the 4th is recommended.

• Get the "T" - Got the core? Get the T. Click image or link for easy fun, abdominal muscle reminders.

Fun t-shirt shows how to use abdominal and core muscles for real life lifting and activity - UNCommon Sense.

10. Two Separate Class Formats For The Ab Revolution™

The Ab Revolution™ is taught in two distinct formats:

1. Lecture based, understanding and identifying neutral spine and stopping hyperlordotic (and hypo-lordotic) lower back pain during daily life and activities, with hands-on practice, covering Part I in the class textbook, plus sample Part II exercises. Required for health professionals working toward AFEM certification.

2. Ab Revolution™ Exercise class starts with short intro to neutral spine and student check, then exercises from the textbook Part II done continuously to music with instructor supervision. Certification in class format 1 required before applying to learn to teach Part 2. Class information on the CLASS page of this web site.

 

Isometric Abs

One Example of a Fun Ab Revolution Class Move that Teaches Repositioning to Neutral
at the Same Time it Exercises Abdominal Muscles Without Flexion

Most of the many dozens of Ab Revolution drills are done standing, the way you need for real life. Some use standard exercise moves, with changing the usually used hyperlordotic spine to neutral, for example changing planks and pushups to healthier positioning.

The "Isometric Abs" drill is a special retraining drill learned while lying on the back.

 

THESE ARE NOT CRUNCHES. This is not an arm exercise. It is not a back pain fix - by itself. It teaches you how to stop swayback - only if you do it as taught. Then you are supposed to use the same knowledge when you stand up after learning this.

- Lie face up, arms overhead on floor, arms by your ears holding hand weights, one in each hand.

- With legs lying flat and relaxed on the floor, notice the common result - most people allow their ribs to lift upward and the lower spine arches upward off the floor (increasing inward sway).

- To correct the increased lumbar sway, press your lower back toward the floor. Feel the change in tilt of the pelvis. You will feel your abdominal muscles working to do this right. (If legs pull upwards, that usually indicate tight anterior hip muscles that needs stretching.)

- Quickly start raising and lowering the weights an inch or two above the floor repeatedly. Don't let your lower spine increase in arch. Control your spine position using your abdominal muscles. Done right you will feel your abdominal muscles working. That is instant feedback - you can feel your spine move to less sway and you feel your abdominal muscles do it.

 

The short gif below shows Isometric Abs as done in my exercise classes to music. My student Annie demonstrates. Note that the lower back never lifts. We use a bench to practice this with more stretch to the anterior hip and arms, while still maintaining neutral spine. In the mirror, you can also see another student working on chest presses with neutral spine.

 

 

See this video and others directly from my Flickr page: https://www.flickr.com/photos/thefitnessfixer/17050894548/in/photostream/

 

 

 

Here is how to explain, demonstrate, and have all class members successfully starting The "Isometric Abs" drill in 30 seconds or less:

1. Everyone lies down on the floor with arms by their head (elbows near ears) resting on the floor, holding one hand weight (small dumbbell) in each hand. Both legs straight and flat on the floor, not bent at the knee.

2. Tell students "all Ab Revolution exercises are different from conventional core exercises. They are done with legs straight because that is how you need legs for standing up. Your abs control your spine angle, not your knees.

3. Tell students, "This Isometric Abs drill is to learn how to use your abdominal muscles to change the angle of your spine from arched to neutral. It will also give your abdominal muscles a good workout. Most important is to remember how to change your spine to neutrals when we stand up, then use it all the time, not just as an exercise, but as how you stand and walk and run."

4. "There is no tightening. Move your spine to press your lower back to the floor . Hold it there while you breathe normally."

5. "Hold both weights an inch above the floor and keep breathing normally. Control spine angle even when the weight makes you want to arch."

6. "Bring the weights quickly up and down a few inches. Do not allow the lower spine to lift. Done right, you will feel abdominal muscles working to control your spine angle."   Then move the weights up and down quickly for as long as you want to achieve that exercise goal, or while music plays.

6.  Remind students to feel and understand this change from sway to neutral. Have them stand and transfer the idea to standing - by changing sway to neutral. remind them to use this as normal spine position for all real life activities - walking, running, overhead reaching, (give other useful examples if needed). Remind them that exercises will not fix back pain. Done right, if they had pain from swayback, they will immediately stop the swayback and the pain. It is also a great functional core training exercise. Increase weights as you get stronger.

Academy student Mireille Harmouch taught my Isometric Abs retraining drill to her classes.
Done right, this drill quickly changes a conventional upper body exercise into a powerful core retraining drill that is functional when spine positioning knowledge is then applied to standing and all normal real life movement.

 

 

 

 

In the short video clip below, my student David Demets of Belgium and his first new baby Aiko demonstrate my "Isometric Abs" drill to retrain neutral spine against load. Turn your speakers on for what my readers call, "The Most Charming Fitness Video Ever Made." Notice he sits at beginning and stands at the end without using arms to balance or push off the floor:

If this video does not display on your device,
click: https://www.flickr.com/photos/39972966@N03/15951022991/

 

Trainers and instructors - Send me your videos and gifs of teaching this - small file size and no more than 15 to 25 seconds explaining and everyone successfully doing Isometric Abs. Get helpful feedback from me, and correct videos will go up on this web site with your name, and you as role model -  Success@DrBookspan.com  (please do not clog my e-mail with large or unsolicited files).

 

 

Fixing Swayback is Far Better Exercise Than Allowing Swayback

Even if you do not have pain from allowing inward sway in the lower spine, you are still missing the best thing you can do for your abdominal muscles - to let them hold your spine in neutral, which is their job. Look at the example below of a pull up with a swayback.

The following three examples of exercises, a pull-up, an easy wall handstand, and an extended plank, are not exercises that magically fix back pain, they are to learn how to use neutral spine during all your more active activities to prevent spinal compression and use your abdominal muscles in a functional way to get smarter healthier exercise.

 

Pull ups

Note how the pelvis and the upper body are not help in line - shown by the two black lines in upper and lower body. The large red arrow shows the large swayback. even if you are doing an "exercise" to pull up, you are missing all the abdominal contribution.

Try the same pull-up, but with neutral spine. Tuck the pelvis and use abdominal muscles to straighten your torso into one line, not two separate halves that dangle anyway they happen to. The moment you pull to neutral spine, you will feel for yourself how much abdominal muscles can add to exercises you already do.

 

Changing a wall handstand to neutral spine

In the short gif below, my student Olympic wrestler Dennis demonstrates the wall handstand with changing swayback to neutral lumbar spine

1. First he steps each foot back and up on a wall for an easy wall handstand,

2. Notice the red arrow and frown shows swayback lower spine, spine joint compression, and lack of abs use.

3. Then he tucks the pelvis to neutral spine. Healthier for spine, plus more exercise for core (green arrow and smile)

 

You can see this movie and others on my Flickr Account: https://www.flickr.com/photos/thefitnessfixer/17003384442/
Thank you Steve Kramer PhotoEnvisions (http://seatraveler.com)  for arrows and faces indicating teaching points.

 

 

 

Extended Planks

 

My Academy Student Ohan Chidamian demonstrates neutral spine during a more challenging position for  push-ups and planks.

 

 

Standing Torso Control - A minor Ab Revolution move. A quick combination stretch and position challenge

My student Leslie was age 75 at time of this photo. Leslie is not leaning against the wall. She is on front of the horizontal bar to show intended position of this move. See her doing 30 neutral spine pushups on the Fitness as a Lifestyle page.

The horizontal bar across the window shows the straight horizontal to achieve. Hold for a few breathes.