Abdominal exercises that are easy on my back?

ChaoticMiNd

Hi everyone I'm new and I'm having trouble with my back. I can't lie flat on it on the floor for very long if at all. I was wondering if anyone had any ideas to tone my stomach with a bad back? Thanks!

Shayna6347

I have the same problem! I was told doing planks is good for your abs. My cousin is a trainer and is going to start helping me workout in a few weeks. I'll let you know what I find out.

ChaoticMiNd

I have the same problem! I was told doing planks is good for your abs. My cousin is a trainer and is going to start helping me workout in a few weeks. I'll let you know what I find out.

Thanks! Honestly I heard about planks too, but getting back up is so hard lol.

SweetxCatastrophe

I'd be interested to know too! My back is so screwed up from a car accident a few years ago... Most things like crunches kill my back

thirtytwopostcards

You could try reverse crunches. Your back stays flat on the floor so it should be good for you if you have back problems. This video shows you the technique.

http://www.youtube.com/watch?v=WlTvnfOr6_Q

VMarkV

Look into doing stomach vacuums

littledumplings

My physio taught me planks, cat/cow stretch and just to roll down slowly til your hands are past your knees every day

I've been doing Stronglifts 5x5, and it has helped as its strengthening my back muscles big time!

fervc60

I have low back problems too. Interested to hear what you find out.

14Carrots

I also have back pain and crunches and sit ups create too much tension and pain. I have done reverse crunches (pull your legs up to your chest, your back remains flat on the ground), and also "scissors" (lay on your side with your lower leg bent on the floor, and lift and hold your upper leg).

I could see a difference in my core strength and toning with each of these and it was much easier on my back!

Good luck!

molly_grue

Can you do standing ab work? There's a whole standing ab section in 6 Week Six Pack.

micabrito2012

Knee to chest exercises using an exercise ball, side lay on your back bend your knees and then do pelvic crunches, hold out a medicine ball 6 lbs. hold it straight in front of you then step out with right foot then twist at the waist to the left then back to the front X 10 each side all while holding your hips in or flexing your abs. These are good for your core I'm doing them in Physical Therapy right now.

deninevi

Farmer's walks with load on one side are great for the core, all variations of plank and side plank, mountain climbers, cable chops, Palof press

mlewon

Crunches on a stability ball and planks!

Anthonydaman

I am in the same boat, I like the alternatives already and am looking forward to hearing more

alasin1derland

if you lie flat on your stomach with your arms at your sides (palms up) and gently arc your back (only what you can handle) by lifting your chest off the floor a couple minutes each day, you may strengthen your back enough to be able to do the exercises you would like to do.

MLgarcia3

Roman chair leg raises

JConstine

I'm going to have to chime along and say planks too. I have a bad back injury and in physical therapy I had to do planks and while they are hard (really hard) they do strengthen your core and relieve your back pain over time.

sarahrbraun

Hi everyone I'm new and I'm having trouble with my back. I can't lie flat on it on the floor for very long if at all. I was wondering if anyone had any ideas to tone my stomach with a bad back? Thanks!

do you belong to a gym? I go to the local Y and they have a "back extension" machine that I totally love. You sit on a seat kinda bent over at the waist and merely lean back. I went from only being able to do 30# to being able to do 90# in about 4 months. They also have a seated crunch machine--It looks like an "ab roller" stuck to a chair. I never have issues with either machine, despite the fact that I had a back/hip injury back in August ( my hips were out of alignment MAJORLY) that required 5 weeks of chiropractic adjustments just to handle daily life without major pain.

spartangirl79

Planks, or ab work on an exercise ball, or possibly a beginner yoga class (to ensure proper form and that you don't further hurt your back)?

H_Factor

Let me start with the basic. You cannot spot reduce or tone. You just can't. As much as you want to create sleek, sexy abs...you first need to work on burning the layer(s) of fat covering your ab muscle. you could do a thousand sit-ups or 10 minutes of a plank and it won't matter until the fat is burned. The best way to do that is in the kitchen...what you eat/drink. As far as exercises that will help, ab/core exercises are not the place to start because they burn so few calories (and the effects of any ab toning you might be doing won't be evident until you burn the fat covering the muscles). sooooo....I recommend compound exercises like squats, deadlifts, med ball slams, burpees (which might be tough on the lower back if you aren't careful), etc. ... as those both burn more calories and engage/strengthen the core muscles.

once you get to the point where you have burned enough fat that you may be able to see your ab muscles....at that time, you can do a whole bunch of fun exercises that don't have your back on the ground. There's the full plank, side plank, stability ball roll out, jack knives, twist with medicine ball, etc.

However, if your back is out of whack, you may want to consult with your physician to find out what you are physically able to do.

JoanneStone

My physio taught me planks, cat/cow stretch and just to roll down slowly til your hands are past your knees every day

I've been doing Stronglifts 5x5, and it has helped as its strengthening my back muscles big time!

I'm a Physio Assistant, THIS^^^^ is good advice!

jadedone

Try standing ab workouts. These also did wonders for my balance as well:
http://www.fitsugar.com/Minka-Kelly-Workout-Routine-Gunnar-Peterson-19089151
http://www.self.com/flat-abs-guide/on-your-feet-ab-firmers-slideshow#slide=1

These helped me with my planks, and all the other ab moves as well. Sounds crazy, but they totally work. Added bonus, I don't like getting on the floor at the gym. So this way I can do some core work, and not have to tough the sketchy gym floor. Or the stability balls.

lindasueloma

Planks are great..just make sure you are doing them correctly. My back pain has practically gone away while doing ab work with planks!!

SKHaz1

I'll be a physio after I pass my boards, but I guess even if I dont pass i'll still have my doctorate...

Bend your knees when you're lying on the floor...it helps! Also look up transversus abdominus exercises. It targets the lower abs that help support your back...

All above exercises have been good suggestions as well
if your back pain persists go see a physio!

BandedTriaRN

I have googled this previously and you can find loads of info online some sites even have short videos. I found this site and it may have some for you, but don't exercise without consulting your PCP or Spinal Dr:)

http://www.bigbackpain.com/back_exercises.html

I also read that doing that bicycle exercise we use to do as kids and teens (well, we did in the 70's anyway) is good for so many of your muscles including buttocks and abs.
Most Effective Ab Exercise: Bicycle

Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
Switch sides, bringing the left elbow towards the right knee.
Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.
video:http://exercise.about.com/library/blbicyclevideo.htm
modified move for ppl who can't do the other:http://exercise.about.com/od/abs/ss/abmoves1_4.htm

http://swimming.about.com/od/swimworkouts/a/swim_benefit.htm

Daizy426

I lay on my back on my bed, body on the bed to my butt, legs hanging off the edge, almost touching the floor, and do the old leg pull ups that way. Doesn't hurt my back and boy is it a workout : ))

Salasel

Check with your doctor before trying any type of exercise and when you do ask about the a Swiss Ball. The excersise ball is great for working your core

Mayor_West

I definitely agree with the idea that you work with your physician to determine not only the cause of your lower back condition (muscular, skeletal, etc.), but also what you're currently capable of doing.

That being said, I also agree with planks as an exercise that targets the abdominals without too much strain on your back. Just make sure that you don't bend at the waist while doing so- not only will this take the stress off of your abs, it will put it on your lower back, making the exercise in your case doubly ineffective.

Also, the swiss ball is a great alternative to the floor crunch, but its effectiveness is high because it has a greater range of motion, particularly at the bottom of the movement. You get a greater stretch of the abdominals, but you also engage the muscles in your lower back, which, depending on your condition could be cause for concern.

ChaoticMiNd

I have googled this previously and you can find loads of info online some sites even have short videos. I found this site and it may have some for you, but don't exercise without consulting your PCP or Spinal Dr:)

http://www.bigbackpain.com/back_exercises.html

I also read that doing that bicycle exercise we use to do as kids and teens (well, we did in the 70's anyway) is good for so many of your muscles including buttocks and abs.
Most Effective Ab Exercise: Bicycle

Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
Switch sides, bringing the left elbow towards the right knee.
Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.
video:http://exercise.about.com/library/blbicyclevideo.htm
modified move for ppl who can't do the other:http://exercise.about.com/od/abs/ss/abmoves1_4.htm

http://swimming.about.com/od/swimworkouts/a/swim_benefit.htm

I totally remember those...I was born in 72...do you remember the rope systems that hooked to doorknobs? lol even laying flat though causes me trouble.

ChaoticMiNd

Thank you so much! You guys are great!! I see a lot of great ideas.

Shayna6347

I have the same problem! I was told doing planks is good for your abs. My cousin is a trainer and is going to start helping me workout in a few weeks. I'll let you know what I find out.

Thanks! Honestly I heard about planks too, but getting back up is so hard lol.

I know!!! I am glad I'm not the only one...lol