Ab Exercises

HM2206
HM2206 Posts: 174 Member
edited November 2024 in Fitness and Exercise
Does anyone have recommendations for ab exercises that is more gentle on your lower back?

I have a slight imbalance in my back, for which I see a chiropractor now and then. Sit-ups sometimes hurt, and he recommended I avoid them.

Anyone have effective exercises (you can do at home), which are not as bad?

Replies

  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Are you working to build your core muscles? I would have said focus on compound lifts (squats, deads) and exercises like pull ups and push ups or even planks and adaptations - they engage the core and help with stabiliser muscles which it sounds like you may need.

    never do sit ups - waste of time isolation exercise really

    although I'd get clearance from your medical team before embarking on any progressive training programme
  • trigden1991
    trigden1991 Posts: 4,658 Member
    -Direct ab training is rarely required
    -Sit ups are the worst exercise to train your abs
    - If you have back issues I would not train your core without input from your physio/doctor
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    i do a lot of plank and plank variations; plus getting regular with yoga really helped me (not core specific but in general)
  • cathipa
    cathipa Posts: 2,991 Member
    Planks, crunches, dumbbell side bends, reverse crunches.
    I use an abmat as well and I find it helps with ROM, but I agree situps are worthless and can cause more harm than good.
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    edited December 2016
    Planks, crunches (if you can do them slowly), hanging leg raises. But if you can't do anything else, try planks. I have multiple issues with my lower back, and although I can do situps, over time I'll end up re-injuring my back if I do them consistently. So I stick to slow controlled crunches, regular and side crunches, and planks during my workouts. Hanging leg raises are also an option if you have a bar that is high enough. Push ups, pull ups, etc. will also build your core believe it or not. I do quite a few inverted rows as well. Keep your core tight while doing the push ups, pull ups, rows, it'll help.
  • rileyes
    rileyes Posts: 1,406 Member
    I'd ask my md for a referral to a pt that can help with imbalances. For me I might perform unilateral or frontal exercises for imbalances. I might also work on glutes with those abs with stabilization training ( band work, compound lifts).
  • NoNameJustMe
    NoNameJustMe Posts: 86 Member
    Search YouTube for 'ab exercises for bad backs', or variations thereof. Plenty to choose from.
  • sijomial
    sijomial Posts: 19,809 Member
    edited December 2016
    Sit ups on a gym ball (a.k.a. Swiss ball) was the first stage in getting my abs/core strong again after a bad decade of repeated back injuries - the ball gives great support but also fires off the stabiliser muscles and not just main abs.
    Sit ups on the floor back then would have made my situation worse not better - so talk to your Medic...

    In general though the stronger my core the more it supports my damaged back.

    I'm not a fan of planks at all but they are an entry point to moving on to harder exercises if you are starting from a low point. Long lever plank on hands with shoulder tap is a challenge though!

    Currently I do a selection of these abs / core exercises (as accessories):
    Sit ups on a ball with 10kg under my chin.
    Twists / woodchoppers on cable machine.
    One arm dumbbell side bends.
    Captain's chair or hanging leg raise.

  • HM2206
    HM2206 Posts: 174 Member
    Thanks everyone.

    I do the plank sometimes at the gym, I will start doing it more at home.

    Absolutely hate push-ups, which is probably why I should start doing it more. And maybe get back on pilates.
  • J72FIT
    J72FIT Posts: 6,017 Member
    http://jasonferruggia.com/gymnastic-secret-stronger-abs/

    Give this article a read. Right now I am at step #3 in the process and I can tell you my core and lower back have never felt stronger. Let your doctor see this first though before you start.
  • Cylphin60
    Cylphin60 Posts: 863 Member
    J72FIT wrote: »
    http://jasonferruggia.com/gymnastic-secret-stronger-abs/

    Give this article a read. Right now I am at step #3 in the process and I can tell you my core and lower back have never felt stronger. Let your doctor see this first though before you start.

    Bookmarked that page. Thanks!
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    HM2206 wrote: »
    Does anyone have recommendations for ab exercises that is more gentle on your lower back?

    I have a slight imbalance in my back, for which I see a chiropractor now and then. Sit-ups sometimes hurt, and he recommended I avoid them.

    Anyone have effective exercises (you can do at home), which are not as bad?

    Although I don't have an "issue" with my lower back (or maybe I do? But it's not diagnosed) it bothers me whenever I do certain ab exercises. I think it's maybe from squatting? But anyway, I like to do weighted double crunches, oblique planks (while holding a 10 lb. plate), bodyweight knee ups, scissor kicks... Also, use the cable machine rope attachment and do ab curl downs while kneeling.
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    HM2206 wrote: »
    Thanks everyone.

    I do the plank sometimes at the gym, I will start doing it more at home.

    Absolutely hate push-ups, which is probably why I should start doing it more. And maybe get back on pilates.

    Set yourself a daily, weekly, or monthly goal and go for it. Push ups do suck, but they are really good for your chest, arms, shoulders, and back. Improving all of those areas is really important so keep doing them, even if only a few on a regular basis. You can join us in the monthly plank challenge here: http://community.myfitnesspal.com/en/discussion/comment/38324732

    Even if you can't do 60 minutes a month, it's good to try, and you'll get better every month.
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    Although I don't have an "issue" with my lower back (or maybe I do? But it's not diagnosed) it bothers me whenever I do certain ab exercises. I think it's maybe from squatting? But anyway, I like to do weighted double crunches, oblique planks (while holding a 10 lb. plate), bodyweight knee ups, scissor kicks... Also, use the cable machine rope attachment and do ab curl downs while kneeling.

    I personally stay away from squats because of my lower back and my inability to stay at perfect form. Without perfect form it can easily put pressure on your discs which causes them to push outward (instead of inward) and they compress your nerves causing sciatica, or other pain in other areas of the body. Since I already have the injuries and have previously had discs operated on in my lower spine I pretty much have given up the thought of ever doing anything more than a body weight squat. When I run/walk in the summer I will do some body weight squats as a warm up, but beyond that I stay away. Only thing I can say is that if you're having lower back pain and it doesn't go away or starts to travel down your legs, glute's, hips, etc. then be wary that's what is happening. Sciatic pain is no joke and is easily some of the worst pain which I've ever experienced. Last time it took morphine to even dull it. It was that miserable. It easily makes me shy away from squats using any weight at all beyond my own body. Done right, they are great. I just don't trust myself to do them right.
  • kenyonhaff
    kenyonhaff Posts: 1,377 Member
    YOGA! I initially got into yoga because I hurt my lower back. But I figured out that by toning my core it made so much difference, and NO SIT-UPS. Now my lower back rarely gives me any trouble.
  • dfc4
    dfc4 Posts: 109 Member
    HM2206 wrote: »
    Does anyone have recommendations for ab exercises that is more gentle on your lower back?

    I have a slight imbalance in my back, for which I see a chiropractor now and then. Sit-ups sometimes hurt, and he recommended I avoid them.

    Anyone have effective exercises (you can do at home), which are not as bad?

    Stand on one leg and hold the other one out in front of you (a bit like that kick in the first Karate Kid film) slowly pull the knee to your chest and bring your shoulders foreward, so you are more or less doing a one sided standing crunch - standing on one leg, start off with max 5 reps per leg / side and then change legs.

    I saw a guy in the gym 25 years ago doing this and since then i have never done a single sit up ;)

    I will be adding some pictures of this kind of coordination excerscise here soon.

    Add me as a freind to stay informed

    Greetings from Germany
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    i started doing deadbug holds about six weeks ago when my s.i. joint started to give me some grief. idk if the improvement is only from that as i also went to work on glute activation and other things, but i can say that i love them more than planks atm.
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    kenyonhaff wrote: »
    YOGA! I initially got into yoga because I hurt my lower back. But I figured out that by toning my core it made so much difference, and NO SIT-UPS. Now my lower back rarely gives me any trouble.

    I'll second Yoga, I do stretches before every workout for my lower back, upper back, and neck, all Yoga. It's the first thing I do in the mornings after grabbing a cup of coffee. If there's time, and if I remember, I repeat the same process before bed. It actually helped me heal 10x faster the last time I herniated a disc and has allowed me to stay injury free since October 2015. As far as sit-ups, yea, probably not a good idea. Doesn't stop me from wanting to do them, so I do crunches instead, which probably still aren't that good for me, I simply do less of them. Mostly I rely on planks and crunches these days for core work along with keeping my core tight during push ups, chin ups, etc.
  • GottaBurnEmAll
    GottaBurnEmAll Posts: 7,722 Member
    edited December 2016
    J72FIT wrote: »
    http://jasonferruggia.com/gymnastic-secret-stronger-abs/

    Give this article a read. Right now I am at step #3 in the process and I can tell you my core and lower back have never felt stronger. Let your doctor see this first though before you start.

    Bookmarking. I have lumbar disc degeneration, and while I've really built up my core, doing more for it is always a good thing. I will be definitely doing this.
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    J72FIT wrote: »
    http://jasonferruggia.com/gymnastic-secret-stronger-abs/

    Give this article a read. Right now I am at step #3 in the process and I can tell you my core and lower back have never felt stronger. Let your doctor see this first though before you start.

    That's a good link, and I realized after reading it I'm already doing all but step #4. #4 is likely impossible for me due to spinal stenosis, previously removed lumbar discs, and a couple of other previous spinal injuries. The rest of them though are really great exercises that I mix into my daily routine.
  • mgalovic01
    mgalovic01 Posts: 388 Member
    Your crunches, leg scissors and sit ups fortune cookie style- in bed.
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