Ab exercises that don't involve the floor?

Schlackity
Schlackity Posts: 268 Member
in Fitness and Exercise
Hoping to come across a certified trainer here. Does anyone know of good ab exercises that don't involve getting down on the floor?

For a little background, I have two very distinct areas in my lower back that give me some intense pain when they are pressed on, including when laying down on any hard surface (even with a really thick exercise mat). I can only lay on the floor when my hands are under my butt to take the pressure off my lower back, but then that doesn't leave my arms free for anything else. :-)

The only thing I could find online about the back issue is a slew of sites dedicated to fibromyalgia, and since I don't really fit all the criteria for that, I don't think that's the problem. But until I do figure that out, I'm wondering if someone can give me some decent exercises to work on so I can at least get my core a little stronger. Thanks!

Replies

  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    Planks are really good for the abs. Can you do crunches on a swiss ball?
  • 0smiile0
    0smiile0 Posts: 22
    Side bends are good and you can add dumbells, planks too. You can try russian twists, side planks, seated hundreds, hip twists and ab extensions (not sure what they're actually called. You sit with your legs up, then lean back and extend your legs as you go back. then bring your legs back into while sitting back up at the same time.)

    None of those require lying down! Let me know if you need explanations or photo/videos of any of the moves.
  • yogicarl
    yogicarl Posts: 1,260 Member
    - pretty much any abdominal exercise where your back is on the floor is inefficient compared to alternative exercises you could do instead.

    - but I'm not a certified trainer so I wish you success in getting the information you are seeking.
  • chrissyrenee1029
    chrissyrenee1029 Posts: 358 Member
    Not a trainer, but found these via Pinterest:

    http://fitandbliss.com/2014/02/18/great-ab-exercise-to-shrink-that-waist/
    http://www.fitsugar.com/Tone-Your-Abs-Without-Crunches-7859508#photo-7859895
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    AB wheel and hanging leg raises.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    most free weight exercises will make you engage your core. i know after i've done a heavy deadlift session my abs feel like ive done several minutes of planks.

    some ideas of full body or compound moves that will help strengthen the core are turkish get ups, pullups (or if you can't do them, hit the lat pull down machine and instead of sitting hover over the seat in a semi squat), deadlifts, squats, standing overhead press, diagonal wood chops.

    as far as straight core exercises, there's plank and all the variations like side plank, 1 leg plank, etc
  • CindyMarcuzAdams
    CindyMarcuzAdams Posts: 4,007 Member
    In for the info. Thanks for posting the topic. I too have a bad back and legs which make it hard to get on the floor.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    First comment is... go see a sports med doctor or orthopedist. You could have some other issue with your vertebrate or discs. If there's any issue that affects the nerves in that region it could also affect the surrounding musculature. As somebody that has back problems, don't mess with it; go see a doctor.

    A PT will probably have you do some basic exercises to help strengthen your core that include...

    Planks
    Palloff Press
    Superman / Pointing Dog
    Dead Bug

    But all of these minus the paloff press (use a cable machine) requires you to use the floor.
  • AllOutof_Bubblegum
    AllOutof_Bubblegum Posts: 3,646 Member
    Deadlifts. They are a great core workout. Also back hyperextensions, with or without a plate behind your head. But please do not try them without a Dr's ok first, since you have a bad back.
  • 2Bhealthier2
    2Bhealthier2 Posts: 128 Member
    I have the exact same pain (I thought I was the only one) the doctors can't pinpoint what it is. It happened right after I had my first son, they say they "think" I broke my tailbone but that is fine and I still have that pain. I know what you mean if it gets pressed on at all it hurts horribly and yep laying on a hard surface flat well forget that.

    I have found those exercise balls (not sure of the correct name) work great for me and doing crunches or situps also free weights you will work your core too.

    Hope this helps. :smile:
  • Kudaria
    Kudaria Posts: 1
    If you have the same type of pain over the outer part of your hips I bet you have hip bursitis, which may or may not have anything to do with a bad back. Often times either compensating for a bad back or hips will cause issues all through the trunk area.

    I cannot exercise laying down on either my side or back so I too have to modify my exercising to all standing exercises.
  • melissaw78
    melissaw78 Posts: 214 Member
    Get a job driving a delivery truck around 150 miles per day with a standard transmission.

    I am not kidding. My lower abs were sore for the first week.

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