1. 100 Strength Training for Women
DON’T BUCKLE UP
You see them in the gym in all shapes, sizes, colors, and patterns. Every month there seems to
be a new version. Women love to match them to their outfits, and men are leaving the old worn
leather ones for the style and comfort of the latest model. Many think that weightlifting belts
are a necessity for preventing injury in the gym, but some people use them indiscriminately
and too often. The abuse of weightlifting belts may be increasing the risk of injuries instead of
preventing them.
Weightlifting belts are not new. Olympic weightlifters first used them to prevent trunk hyper-
extension during overhead lifts. Marketers then promoted the devices to workers who lifted
heavy loads daily in an industrial setting. Bodybuilders took the idea and ran with it. Once
used for a specific purpose, the weightlifting belt has been turned into a fad by the bodybuild-
ing community.
The real purpose of a belt is to provide support for the back by increasing the intra-abdominal
pressure (IAP) and the intrathoracic pressure (ITP). The IAP and ITP compress or prevent the pro-
trusion of the abdominal compartment, which in turn reduces the force the low back muscles
must exert to support a heavy load. Some researchers report that reducing how hard the low back
muscles have to work may prevent disc compression injuries. But if the purpose is to increase IAP
and ITP by compressing the abdominal contents, not supporting the back, then why is the widest
part of the belt centered on the back instead of on the abdomen? The design of the traditional
weightlifting belt is all wrong.
Many studies have shown that the low back muscles are not taxed while the weightlifting belt
is worn. While this effect may seem beneficial, it actually has a detrimental effect in the long run
on your functional and sports activities. It may be fine to use the weightlifting belt in the gym,
but what happens when you need to move a couch in your family room or pull weeds in the
yard? Your abdominals and low back muscles must be strong. The constant use of a weightlift-
ing belt during strength training can give you a false sense of security. You could then expose
your spine to greater loads, increasing the potential for injury outside the gym setting in sports
or other activities.
Even the National Institute for Occupational Safety and Health (NIOSH) doesn’t recommend
that healthy people use back belts. Studies have proven that weightlifting belts don’t decrease
muscular fatigue or prevent injuries. One study has even shown that holding one’s breath properly
during lifting increased the IAP more significantly than wearing a weightlifting belt.
Although some of the best weightlifters in the world do not use weightlifting belts, there are
certain competitive weightlifting and powerlifting situations in which weightlifting belts are appro-
priate and beneficial. When performing a lift like the clean and jerk or the squat, weightlifting
belts are effective in increasing IAP for lifts at 90 percent of the 1RM (one repetition maximum).
This effect may translate into lifting heavier weights. If the lifter wears a belt in the gym with heavy
loads, then she should wear it in competition (and vice versa).
Abdominal Exercises
Each of the abdominal exercises that follow provides variations for those who are beginners,
intermediate, and advanced. Only after you’ve mastered one form can you progress to the next.
Concentrate on keeping your abdominals as tight as possible throughout the entire movement.
Curl and uncurl your body slowly, vertebra by vertebra.

2. Strengthening Your Core 101
STABILITY BALL STRAIGHT CRUNCH
Stability ball exercises work your entire abdominal region. The inherent instability of the ball not only
forces the abdominals to work, but also the low back, glutes, and entire leg.
1. Lie back on a stability ball with
the low back and midback
supported by the ball. Bend
the knees and keep the feet flat
on the floor.
2. Place the hands in the
appropriate position,
depending on the level of
difficulty:
• Beginner—Position the
shoulder blades just off the
a
ball and cross the hands over
the chest.
• Intermediate—Place the hands
behind the head.
• Advanced—Place the arms straight
overhead.
• Advanced plus—Place the arms
straight overhead holding a weight
plate.
3. Crunch up straight to the appropriate
level of strength (small range of
motion for beginner level and full
range of motion for intermediate
and advanced) and slowly lower
back down to the starting position,
trying to place one vertebra at a
time down on the ball. b

3. 102 Strength Training for Women
STABILITY BALL DIAGONAL CRUNCH
The oblique muscles get the emphasis in this exercise, but don’t think that other muscles are ignored.
All of the trunk and lower-body muscles get a workout to keep you balancing steadily on the ball.
1. Lie back on a stability ball with
the low back and midback
supported. Bend the knees and
keep the feet flat on the floor.
2. Place the hands in the
appropriate position depending
on level of difficulty:
• Beginner—Position the shoul-
der blades just off the ball and
cross the hands over the chest.
• Intermediate—Place the hands
a
behind the head.
• Advanced—Place the arms
straight overhead.
• Advanced plus—Place the arms
straight overhead holding a weight
plate.
3. Crunch up diagonally to the
appropriate level of strength (small
range of motion for beginner
level and full range of motion for
intermediate and advanced). Aim
the left elbow toward the right knee.
4. Slowly lower, trying to place one
vertebra at a time on the ball.
5. Crunch up diagonally, aiming the
right elbow toward the left knee.
6. Slowly lower to starting position. b
STABILITY BALL PULL-IN
This exercise is a dynamic way to strengthen the abs in conjunction with the lower body. Beginners will
bring the ball in only halfway to their chests, whereas intermediates can concentrate on a full range
of motion (ROM). Advanced exercisers should have one leg on the ball, pulling it in toward the chest,
and one leg extended straight out.

4. Strengthening Your Core 103
1. Get on the knees on the floor with a stability
ball touching the thighs.
2. Extend the body over the ball until the
hands reach the floor.
3. Slowly walk the hands out until the
shins rest on the ball.
4. Tighten all muscles and hold the
body like a plank.
5. Keeping the back straight, pull the
toes up to hold on to the ball and
a
pull the knees in toward the chest,
allowing the ball to roll forward and
underneath the body.
6. Hold for a moment and contract the abs.
7. Straighten the legs and roll the ball back to the
starting position.
b
STABILITY BALL REVERSE CRUNCH
This crunch is similar to the previous exercise, because you initiate the movement from the lower body
instead of the upper body.
1. Lie on the back and rest the lower legs on top of a stability ball so that the ball is tucked
underneath the knees. Beginners keep the arms at the sides; advanced place them behind the
head.
2. Dig the heels into the ball and contract the abs to bring the knees to the chest.
3. To make it harder, lift the butt off the ground and bring the knees to the chest at the
same time, while the arms are behind the head.
4. For the most advanced reverse crunch, do an upper-abdominal crunch
simultaneously with the lower-abdominal crunch.
a b