I have found that I have major tightness in my quads and my lower back. I am using a lacrosse ball and forma roller to get rid of all the knots there.
I am also stretching and trying to work my abs.
The ab part is where I have questions:
when I do planks, and I'm in the position, my abs drop down a bit and stick out and aren't nice and concaved. Is that bad?
I try to suck them in but its hard and while they feel sucked in, they don't look it...
and when I do crunches or any exercise no matter how hard I tried they pop out at the peak (contraction) of the exercise. The exercise is definitely harder when I have my stomach sucked in and my back has no arch, but it comes up as I reach the top.
is this normal, or they are so weak they won't stay in?
what can I do to keep them tucked in when I do ab exercises?
I don't want them popped out!