Abdominal strength is terrible, any advice to improve?

elixile

Hi everyone, I'm really hoping some of you can help me out here...

I recently started back at the gym with a fitness plan written up for me by one of the trainers. I bike to work every working day (11 mile round trip) and also do Yoga. I should be starting swimming again soon too.

My problem isn't with the majority of exercise and I don't have any problem pushing past the pain barriers to get more cardio in, or weight training for my upper body. My problem is... my abdominal muscles are SO GODDAMN WEAK and it honestly kills me, even at the 'lowest level' of exercise that has been set out by the trainer.

She has recommended me doing sets of 15 crunches, lifting both legs together then lowering them slowly until they are hovering over the floor for another rep of 15 and hold. Then a plank for 30 seconds. I tried to push through it on my first run through, but I couldn't manage it all, and then found I couldn't do anything but wince painfully for a whole 2 weeks after (some of my regular Yoga became impossible).

Does anybody have any advice on exercise/s that start off easy (seriously, my muscles shake at the slightest effort) but then builds up strength in the abdominal area quickly?

(I don't know if it makes any difference I also have a weak neck.)

Thank you! :flowerforyou:

jimmmer

So if the recommended plank/crunch sets/reps/time is too tough, scale it back.

Do 5 reps of crunches. Plank for 15 seconds

Next time, add a crunch or try for a few more seconds in the plank.

You'll only get stronger/better at something by starting out with something you can do with good form and slowly increasing it. This gives tissues enough time to adapt and get stronger and gain endurance.

Start small, increase slowly, don't give up!

evarga12

You should try kneeling cable crunches. I typically start with high rep sets with moderate weight. Then increase the weight and do sets in the 5-6 rep range to finsh them off. I feel these more then any ab excercise I have ever done. You can youtube this so you can have an idea for form.

amusedmonkey

I have chronic back issues where I can't sit for prolonged periods of time, and since I have a job that requires using the computer, I spend most of my day in bed doing my job. Can't get more horrible than that when it comes to core strength, since even the slight core workout you get balancing yourself while sitting, I don't get.

I started with planks. 5 second planks were the most I could handle. I kept gradually adding to that time daily until I was able to hold a 60 second plank. Static stability is the first and most important step. After that I started gradually adding other, more dynamic core exercises (sans crunches since my doctor forbids me from doing them. They do more harm than good for your back).

Just start small, with what you can handle, and build on that. No shame in starting small and no shame in slow progress. Persistence is what's important. I guarantee that after a whole of gradually increasing your strength you will no longer have these issues.

elixile

jimmmer wrote: »

Start small, increase slowly, don't give up!

Thank you! I won't give up. I can remember in the far mists of time past when I could actually do lots of crunches, so I know it IS possible. I just couldn't believe how little strength I have left there...!

elixile

evarga12 wrote: »

You should try kneeling cable crunches. I typically start with high rep sets with moderate weight. Then increase the weight and do sets in the 5-6 rep range to finsh them off. I feel these more then any ab excercise I have ever done. You can youtube this so you can have an idea for form.

Ooh, ta! I've never heard kneeling cable crunches... will definitely try them out. I think there's a suitable machine in my gym.

elixile

amusedmonkey wrote: »

I have chronic back issues where I can't sit for prolonged periods of time, and since I have a job that requires using the computer, I spend most of my day in bed doing my job. Can't get more horrible than that when it comes to core strength, since even the slight core workout you get balancing yourself while sitting, I don't get.

I started with planks. 5 second planks were the most I could handle. I kept gradually adding to that time daily until I was able to hold a 60 second plank. Static stability is the first and most important step. After that I started gradually adding other, more dynamic core exercises (sans crunches since my doctor forbids me from doing them. They do more harm than good for your back).

Just start small, with what you can handle, and build on that. No shame in starting small and no shame in slow progress. Persistence is what's important. I guarantee that after a whole of gradually increasing your strength you will no longer have these issues.

Wow - thanks for the inspiration, and well done on working it your way! I am definitely a desk jockey at work and crunches don't feel necessarily the best for me (at this level of strength) either. It's mostly my neck but I do get pain elsewhere (have fibro that's getting under control with regular exercise but is still ever present) so it's good to hear somebody has had similar issues (at least in terms of back pain) yet still managed to build up strength at the core.