Best Core Exercises--Back and Leg Problems

crankyrobot

Hey everyone,
So I have been having some back and leg problems and have just been prescribed anti-inflammatories for the next month. I will also be having to see a physical therapist.

My doctor said I should definitely concentrate on some core exercises as well, particularly pilates....do you all have any suggestions for particular pilates videos or other great core exercises?

poedunk65

exercise ball crunches are easy on the back, I also lay on a weight bech and do leg lifts while laying on my back. Let the legs go below the height of thebench then up to about 45'. Also row crunches are great

mostein

I think the best core exercise by far is the plank! You can do it in a variety of ways depending on your strength level. If you don't know how to do it there are lots of videos on youtube!

kimmerroze

Absolutely anythigng that works your tummy and back muscles will be awesome. just get those muscles working..

the plank is an easy one to do, by easy I mean no exercise equipment needed. Simply lay on your stomach and then lift your body up onto your toes, and rest the rest of your body on your elbows. and then suck in your stomach and keep your back as straight as possible don't let your booty sag.

Its a beast of a work out but it will work/

HeatherFeather10

I like the Winsor Pilates Ab videos - it really works the core!

EDesq

Hey everyone,
So I have been having some back and leg problems and have just been prescribed anti-inflammatories for the next month. I will also be having to see a physical therapist.

My doctor said I should definitely concentrate on some core exercises as well, particularly pilates....do you all have any suggestions for particular pilates videos or other great core exercises?

Just go to YouTube and put in Pilates and/or the areas that are hurting...You can see how exercises or Pilates are done for Free.

crankyrobot

I will definitely check all of this stuff out. I also have a weighted hula hoop, I hear that does wonders. I should also use my free month of yoga I just got

Angela_MA

planks, 100s, 5 series are all fantastic core pilates work outs. Yoga is also a fantasitc core base workout as well. Just rememeber to always suck your stomach in so that your belly button is drawn in. This allow is a workout, but once you have more strength it is like second nature.

Some great back strengthing is the swan, swimming, superman, upward dog, cobra

Just google these names I have listed and you should be able to get direction on how to do them.

knittnponder

Check your library or video store for pilates or yoga DVD's. That way you can try them out before committing to buying them. Or if you have a Wii there are games that have yoga in them (Fitness Coach, Wii Fit, etc). Otherwise, there are lots of free exercises on the net and all you have to do is look them up. I think bodyrock.tv probably has some but you can find them all over the place. Just remember to be careful, keep your butt up (don't let it sag down, it's hard on the back and negates the purpose) and if it's painful (as opposed to merely uncomfortable) you might want to do something different.

tulaniq

I have a compression fracture in my thoracic spine and doing any kind of crunching (forward bending) motion can really exacerbate it so the best abdominal workouts for me are where you lie on your stomach. Stuff like "superman." I do a lot of yoga and it's usually called "locust" (ew) and there's also "bow." Another great core stabilizer is of course plank...regular and side planks.
Here's some how-tos

Locust: http://www.youtube.com/watch?v=ZQpHR5GvTgo&feature=fvst
Side plank: http://www.youtube.com/watch?v=Tm1QxM9lehY

Grimmerick

Callanetics (not Calisthenics) made in 1986 works very quickly with only half inch movements that work very deep. Designed by Callan Pinckney she is older but her body remains 30 she had back problems. Even her 79 year old mothers legs in the video look better than mine and I am 28. You can get the DVD on amazon I recommend the original.

ande2994

I have a diminished disk in my lower back and have always had difficulty with pilates and yoga DVDs... the "normal" DVDs contain a lot of moves that are outside my range of motion or put undue strain on my back, but the "limited mobility" DVDs are so easy for me that I feel I'm not getting a workout. If you want to do pilates, which I agree are a great core workout, I'd strongly recommend a live course at a local gym or through park and rec so you can talk to your instructor about modifications that take your limitations into account.

I took a "Back to a Better Back" class last winter and the stability ball was highly recommended. A few good moves:

Lie on your back with your feet on the ball. Lift your bum up so your whole torso and thighs are in a straight line. Release. Once you're good at that, you can add a modification -- while you're in the raised position, roll the ball in toward your bum using your legs, so your knees end up bent about 90 degrees.

A similar one -- sit on the ball and roll down so the ball is beneath your shoulder blades and your legs are out in front of you, knees bent at 90 degrees. Lift your bum so your torso and thighs are in a straight line and hold as long as you can. Roll down to rest.

Do squats with the ball between your back and the wall.

Crunches on the ball are nice -- the closer the ball is to your waist, the more difficult the crunch.

My favorite, although I can't always do it on bad back days -- lie on your back with your arms above your head and your ball by your hands. Pick up the ball and pass it to your feet. Bring the ball down to the floor with your feet, then back up and pass to your hands. Etc.

Hope you're feeling better soon!

crankyrobot

THanks so much for these great tips everyone! I will definitely be using them!

Roadie2000

I think the best core exercise by far is the plank! You can do it in a variety of ways depending on your strength level. If you don't know how to do it there are lots of videos on youtube!

Yes, there are tons of different variations of the plank, and don't forget about the obliques. Keep trying different ones. You can do the side plank or a regular plank and bring your knees toward your shoulders. It kills but in a good way!