Quick question about core exercises...

copswife4148

Ok I just need to know some core exercises that I can do that WON'T involve me using my legs (well mainly my knee). I'm trying to keep as much impact and "stress" off my knee until I can get in to see my dr/surgeon (I'll put the story below this for those of you who want to know what happened, if not then you can stop reading after this paragraph lol). So I'm kind of new at all of this and I don't know "a million and one" different exercises. So if anyone has any ideas, please share! Thanks everyone! Appreciate it!!

Michelle


Ok so here's the deal about my knee: when I was 14 I had reconstructive knee surgery on my left knee (about 14 1/2 years ago). I never injured it, but for some reason the tendons and ligaments which hold the kneecap in place were so deteriorated that they were almost non-existant...at age 14, wth!?! So they opened up my knee and stuck 2 screws in to help the kneecap stay where it's supposed to.
Well yesterday I was walking down my stairs and my knee went out (1st time since my surgery). I talked to a friend who is an osteopath and she said she was surprised I lasted this long. Apparently that surgery is only "good" for 10-15 years. I called my dr and spoke to his nurse and she said to keep an eye on it until today or tomorrow and if the swelling/pain didn't go away or if I felt a noticeable bump (which would be the screw(s) coming out) to go in asap. Luckily, I'm down to just a slight limp when I walk and the stairs are starting to get easier.
I just don't want to jump into any exercises that involve putting any extra pressure or impact on my knee until it's looked at bcuz I don't want to damage it further. So there, that's my knee story! Hope you weren't too bored! Lol!

spammyanna

Talk to your doctor. I bet he/she can tell you exercises that are appropriate to do with your knee issues.

Good luck!

annabellj

push ups sit ups the bicycle if it doesnt hurt your knees, lift upper body weights, swim if you have access to a pool, or those stretchy bands are really great also. like fifteen bucks

annabellj

ck with the biggest loser site, they always have people on there that have knee issues

Rayman79

Luckily most core exercises are low impact (unless your core exercises are stabilising your body while lifting heavy things)

for the back you could just do back extensions over a fit ball, or even just on a mat.

For the stomach muscles, most of the floor exercises should be fine, I might be inclined to avoid planks and side holds because that might be a little too much pressure. Normal crunches, toe taps (with your legs straight in the air), will not need you to engage your knees at all.

For your obliques, I'd suggest something like a russian twist with a med ball if you are able to hold your legs off the ground.

Of course, dont do them if you are in any discomfort, and advice should always be to consult your doctor of physio before starting an exercise routine.

copswife4148

ck with the biggest loser site, they always have people on there that have knee issues

Great idea thanks!!!

kayleeblue

google Dustin Maher...he does an exercise called the vacuum... you can do it sitting, standing, laying or walking...exhale all of the air from your lungs then pull in your stomach and hold for about 15 to 30 seconds..do this as often as you want or can. Tightens up the muscles wonderfully. Also try planks. Good Luck!

copswife4148

Luckily most core exercises are low impact (unless your core exercises are stabilising your body while lifting heavy things)

for the back you could just do back extensions over a fit ball, or even just on a mat.

For the stomach muscles, most of the floor exercises should be fine, I might be inclined to avoid planks and side holds because that might be a little too much pressure. Normal crunches, toe taps (with your legs straight in the air), will not need you to engage your knees at all.

For your obliques, I'd suggest something like a russian twist with a med ball if you are able to hold your legs off the ground.

Of course, dont do them if you are in any discomfort, and advice should always be to consult your doctor of physio before starting an exercise routine.

Hey thanks! I think I should be able to keep myself busy with those! One question (and keep in mind that I'm new at this...and have a slight problem with a disorder called "ditzyness"): what's a russian twist?

Rayman79

No ditzyness at all, It requires you to sit with your legs bent and raised slightly off the ground so yourtorso and upper legs make a "V" shape (you can just google Russian twist and get lost of pics).

You then take a med ball (or another heavy object) and turn at the core to move the ball from one side of your body to the other. Almost touch the ball on the floor, but don't take it all the way down (keeping hold of the object is what engages your muscles).

This is a great core workout, one of my personal favs. I hope it works ok for you too.

Thought I might run you through the toe taps quickly too as you can use the med ball for these too if you want to add some resistance. Lie on your back with your legs vertical in the air, have the ball in your hands above your chest/stomach and as you 'crunch' your abs, raise the ball to touch your feet. If you're doing this with a heavy ball/object it wont take long to start feeling the burn!

Cheers,

copswife4148

No ditzyness at all, It requires you to sit with your legs bent and raised slightly off the ground so yourtorso and upper legs make a "V" shape (you can just google Russian twist and get lost of pics).

You then take a med ball (or another heavy object) and turn at the core to move the ball from one side of your body to the other. Almost touch the ball on the floor, but don't take it all the way down (keeping hold of the object is what engages your muscles).

This is a great core workout, one of my personal favs. I hope it works ok for you too.

Thought I might run you through the toe taps quickly too as you can use the med ball for these too if you want to add some resistance. Lie on your back with your legs vertical in the air, have the ball in your hands above your chest/stomach and as you 'crunch' your abs, raise the ball to touch your feet. If you're doing this with a heavy ball/object it wont take long to start feeling the burn!

Cheers,

Thanks a bunch for the help!! I think I'll get started on trying those today!