Am I doing this wrong?

Kaolru

I've always had a problem doing ab workouts because a lot of them hurt my back. It's not exactly my lower back, I'd say it's more my mid-back region. I have an issue there in my spine already, I believe it is out of alignment, and I've been to a chiro, but the problem has persisted.
Anyway, the moves I had issues with today were the scissors move, which had my arms bent and hands by my ears, crunching up and over to the opposite knee. Should I be modifying this and putting my hands under my back instead? I've seen this done, but I don't know if that's helpful.
I have trouble with the plank pose as well due to my back, so I do it from my knees, but even then I feel it more in my back than my abs, even though I try to keep my back straight.

I really wish I had someone here to make sure my form is correct, because I always seem to be feeling everything in my back when I don't think I'm supposed to.

slinke2014

could be a couple different issues. One is the back issue itself, which you should consult with a physio-therapist that can provide you with a workout to help you and prevent injury. You could also be feeling your back playing "catch up" with the rest of your core if its really weak. Also, should be careful about form here so you don't hurt yourself and strain your back.

There is really no need to do separate core workouts. If you can do a progressive lifting program like 5x5 or New Rules for Weightlifting, then your abs get a great workout without ever getting on the floor. big compound moves work everything.

I do core workouts occasionally because I think they are fun and add a little mix up to my routine but they are not going to give me sweet abs or anything. That is mostly diet.

hill8570

What @slinke2014 said. In addition, remember that the plank involves a lot more than the abs. You want your posterior chain tight too -- glutes, spinal erectors, lats (basically your butt and all those muscles along your back up to your shoulders). If those suckers are weak or not being held tight in the plank, your spine is not going to be happy. Don't know much about the scissors move...don't really have any advice there.

Kaolru

@slinke2014
Hmm, alright. I'm following a video program since that seems to be the only way I can stick to a routine. I need a plan laid out for me or I get overwhelmed and quit. I don't care so much about getting nice abs, but I would like to have a stronger core, and ab workouts are just part of this routine. Regardless, I will look into what you mentioned and see if I can substitute the ab specific workouts.

@hill8570
You are right, and I think that might be what is happening. It's not necessarily my spine hurting so much as the muscles directly on either side of the bad spot, but they hurt so bad I stop breathing for several seconds. I think they are just very weak, or they're so used to supporting my misaligned vertebrae that when forced to work in a different way it creates more pain? I'm not sure about that one.

I have to be doing something wrong with plank then, because I do not feel it in my glutes at all. Remember I do plank from my knees, as I don't think I'm ready for regular plank yet.
I have a very hard time targeting my glutes and hamstrings no matter what I do. It's always my quads that end up being the most sore, followed usually by my inner thighs, then a little of my hamstrings and barely anything in my glutes.

middlehaitch

Try the nerd fitness body workout. Just start by doing the moves as best you can with good form. Planks on your knees, push-ups against a wall, etc, and build until you can do the whole thing. It will strengthen your whole body rather than just your abs, and can be done anywhere.
As mentioned above, a good consultation assessing your spine would be a good idea.

Cheers, h.
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Kaolru

Thank you @middlehaitch. I actually am already a nerd fitness subscriber.
As for my spine, if I could afford a consultation, I'd have done it a while ago. Same with my wrist. It is also injured and never fully healed.

middlehaitch

When you are doing your planks, push-ups, etc, are you putting your hands flat on the floor with your wrists fully flexed?
If you are try swapping to doing them on your knuckles, hand in a fist. This will keep your wrist straight. Or you can get the same effect by using dumb bells, grip around them so your wrist is held straight.
Just a thought for the exercises you are doing on the floor- get a rolled towel and place it under your back arch to support it.
Another thought is; what is your hip/pelvic position when lay down? Do you lie with your hips tilted back, giving you a large arch? If so work on nutralusing your hips/pelvis so the arch is less.
Look up some exercises that will help setrengthen you back in general, and where you have problems in particular.

There is a chance you are emphasising your abs to the detriment of other muscles and are building an inballance in your core. Working on your back will strengthen it, hopefully helping with the mid spine problem you have, and even out the inballance.

Cheers, h.

peleroja

Don't waste any more money on chiropractors. Some of them can be beneficial to some people, but on the whole it's pretty much witchcraft with a thin veneer of respectability. A physical therapist or similar would definitely be worth seeing, but the chiropractor obviously isn't helping and might be hurting.

If you can budget for a couple of personal training sessions with someone qualified, that would probably be a great help for finding out what's going on with your form.

Kaolru

@middlehaitch I was thinking about doing the pushups on my knuckles instead. My wrist really doesn't cope well with my palms on the ground like that. I could use the dumbbells as well. Either way I am going to do that next time. I will also try the rolled towel.
When I lay down I keep my knees up and my back flat, so my hips are tilted forward instead of back.
I suppose it is possible I'm focusing too much on my abs, but I did just start this exercise regime, so perhaps I need to add in some of my own exercises for my back.

middlehaitch

@Kaolru if you are doing push-ups on your knuckles, remember to take all your rings off first.

Another way you could do your push ups is straight legged against a kitchen chair holding the sides so your wrists aren't bent.

If you have just started this regime, it could just be your overall musculature needs strengthening, so yes add in some accessory exercises that will round it out.
If you are working with your knees up, the towel may not help much, but try it anyway. A bit of extra padding on the floor may help too.

Cheers, h.