Ab work without lying on my back...?

HMonsterX

Due to a recent (well, nearly 2 weeks now) injury to my tailbone, I cannot do anything lying on my back. Hell, i cant even sit on a hard floor or lay on it either. At my circuit training I'm having to do different things when it comes to the abs station. Other than the Plank, what else could i do for my abs that doesn't involve getting down on my back?

Justjoshin

You can do ab workouts from a pullup bar hanging.

Also, you can work core muscles while laying on your stomach

jeninne

Check out P90x style abs with Core Synergistics. Can you use ankle weights and do knee lifts?

nygiantschick

1. mountain climbers : in a plank position bring each leg up individually to your chest (like you are marching)
2. standing crunches: stand with feet apart, tuck you booty in and bring your alternate elbow to your knee (like a high march, but you add a twist to work the whole ab area including the obliques)
3. lower ab pull (needs stability ball). with your body in plank position, put your legs on stability ball and pull them in towards your chest

I dont like crunches so I do these exercises all the time and my abs have gotten strong and have shrank- also do your cardio and watch you caloric intake. Hope you feel better soon.

denitraross

If your familier with Zumba, they do a standing ab workout. It is basically standing with feet shoulder width apart, knees slightly bent and movin you upper body side to side - without moving your hips...there are a ton of standing ab movements from this postion - google them

rileysowner

Stability ball rollouts, stability ball jack-knifes, bird dogs, mountain climbers, spiderman climbs, and probably more that I can't think of. Most of these you should be able to find on youtube.

lawtechie

1. Find something waist level you can hold on to and lift one knee as high as you can while holding in your abs. Do 3 sets of 10 on each leg.
2. Holding a medicine ball do 3 sets of 12-15 where you lift your knee and twist to one side, working your obliques.
3. While holding medicine ball twist slowly in place not moving your hips, only your abs.
4. Similar to #2 but without the ball, do knee lifts while twisting and try to touch your elbow to your knee.

JJasMyself

You mentioned the plank. Which I am assuming is the right arm plank. There is also the bent arm side planks. If you are able to kneel you and have access to a gym you can use the tricept extention station (or any other pully station) to kneel with your back toward the apparatus and hold on to the handles in front of you and use your abs to pull the weight down with a crunch link movement only from a kneeling position. I also used to do the Turbo Jam DVDS and the Core and Crunch workout worked your ables form standing in an athletic stance and flexing your hips and abs as if you were doing a crunch while you are standing up. I don't know if I explained that well enough for you to get a good visualiaztion of what i'm talking about, but it works.

Have you tried using a balance ball to do crunchs on? You can lay back on the ball and do crunchs. It should take a lot of pressure off your tail bone.

JJasMyself

You mentioned the plank. Which I am assuming is the right arm plank. There is also the bent arm side planks. If you are able to kneel you and have access to a gym you can use the tricept extention station (or any other pully station) to kneel with your back toward the apparatus and hold on to the handles in front of you and use your abs to pull the weight down with a crunch link movement only from a kneeling position. I also used to do the Turbo Jam DVDS and the Core and Crunch workout worked your ables form standing in an athletic stance and flexing your hips and abs as if you were doing a crunch while you are standing up. I don't know if I explained that well enough for you to get a good visualiaztion of what i'm talking about, but it works.

Have you tried using a balance ball to do crunchs on? You can lay back on the ball and do crunchs. It should take a lot of pressure off your tail bone.

Correctiong that should say "which I am assuming is the STRAIGHT arm plank" ...

JJasMyself

Stability ball rollouts, stability ball jack-knifes, bird dogs, mountain climbers, spiderman climbs, and probably more that I can't think of. Most of these you should be able to find on youtube.

Oh yeah! Mountain Climbers are awesome ab workout!

nukehiker

you might do some of the ab moves from Insanity. they do mountain climbers like a previous poster said. or do them while standing up. there are alot from Insanity that you can do with out laying on your back or doing crunches.

muitobem

Stand up to do them.....Look at some tae bo for abs....Billy Blanks has an excellent one for abs..just don't do the floor portion of it...

muitobem

Also, you can find that particular work out for 'free' on youtube...

reneelee

after cario in a standing position, bend down into a squat, tilt pelvis up and start doing the moves to your normal sit up routin. Also act like a boxer and bring your forarms and fist up to your cest leaving them in this possition and turning your torso side to side while sucking in you abs hard like you are prepairing to take a brutal punch to to abs.
We do this at curves/zumba after the circuit for fifteen minutes important to do the exercise after cardio and keeping your legs bent to really get the benifits.

maine7290

If you have resistance bands, they have those attachments that go through the hinge of the door. Put it up high and close the door. Then standing with your self facing away from the door, put your resistance band handles in both hands and place your hands close to your jawbone with your elbows in and crunch down. You can also do side ones putting the attachment down half way in the door hinge. Take both handles in one hand (left) and put your right hand over your left. Start with both hands in front of you and twist your abs to the right as you follow through with both hands to the right. After doing that side, do the other. Hope that isn't as clear as mud

Jennical

Bump.. to read later....

jadedone

Saw this video this week on fitsugar.
http://www.fitsugar.com/Minka-Kelly-Workout-Routine-Gunnar-Peterson-19089151

I tried them all and felt sore the next day.

HMonsterX

Ty all for the huge responses! I'll give those a go!

Nikki_is_Knotty

bump