Pull ups are a great way to work your back, your arms, and your core muscles. If your core muscles are weak, you won't have core stability and strength necessary to pull off a successful, non-painful pull up.
But having a strong core, and bracing properly for the movement are both important. The pull-up is not just an upper body exercise, and an exercise where you can essentially disregard the rest of your body. The pull-up is a full body exercise. So remember, a strong core absolutely matters.
Abdominal muscles often become sore from pull-ups and chin-ups due to the intense isometric demands they endure throughout the exercise. This is most notable with the rectus abdominis muscle.
And if you can't do pull-ups, this may be why: Not being able to hold onto the bar through lack of grip strength. A lack of latissimus dorsi (large back muscle), spinal erector (lower back stabilizer muscles), abdominal muscle, and biceps strength. A lack of “mind-to-muscle” connection.
Pull-ups are so hard because they require you to lift your entire body up with just your arms and shoulder muscles. If you don't already have significant strength here, this can be quite a challenge. Because a pull-up uses so many muscles, you need to have the holistic upper-body strength to perform them.
When we're talking specifically about strengthening and building your ab muscles — not necessarily seeing them – "it can take anywhere from four to eight weeks, depending on what exercises you're doing and your eating habits," said fitness coach Nick Leyden, MS, CSCS.
Weak core muscles can leave you more prone to poor posture, lower back pain and muscle injuries. Strengthening your core muscles may help back pain get better and lower the risk of falls.
The Latissimus Dorsi (Lats): This is a big muscle that runs from the lower back to the front of the shoulder. ...
The teres major: This muscle runs from the lateral and lower part of the shoulder blade to the front of the shoulder and has a similar function to the lat but is a smaller muscle.
If you practice 1 or 2 reps with additional weight (10 or more pounds), bodyweight pull ups start to feel a lot easier. Your nervous system adapts quickly so that you can do more pull ups. Of course, you need to be careful. Don't train to failure.
Lyons suggests two quick at-home tests to determine whether or not your core is weak. "You should be able to hold a hollow hold—your low back is pressed into floor, legs and arms hovering in the air, and core ignited—for at least 10 seconds. And you should be able to hold a plank for at least 50 seconds," she says.
Having visible abs just means your body fat percentage is low enough to show the muscle fibers beneath subcutaneous fat. You can 100% have great core strength without having visible abs. Now, onto why core strength is so important.
However, fit and active men should be able to do at least 4 to 8 pull-ups in one set. Fit and active women should be able to do at least 1 to 3 pull-ups in one set. Any number above 8 for men and 3 for women is very good. You are in the highest percentile if you can do 12 to 15 pull-ups or more with good form.
If you feel stiff or struggle to straighten your back fully when standing up, you likely have a weak core. Your core muscles help you stand up straight throughout the day, so without them, you may feel like slouching. Focus on exercises that strengthen your core muscles and keep your posture intact.
How long does it take to strengthen weak core muscles?
How long does it take to strengthen weak core muscles? Most can expect to see noticeable muscle growth within eight weeks of starting a new strength training routine.
According to research described in The New York Times, a combination of women's low levels of testosterone, higher body fat percentage and less ease at building muscle means that women fare worse than men at performing pull-ups.
