ab workout suggestions?

tabithaskechak
tabithaskechak Posts: 22
in Fitness and Exercise
So lately I've been trying to work more on my abs, only problem is that every go-to I see is crunches.
I had spinal fusion surgery in 2004 and am unable to bend my spine other than 2 vertebrae at the bottom and my neck so crunches aren't really an option for me

Any suggestions on good ab workouts that don't require back bending?
:)

Replies

  • underwater77
    underwater77 Posts: 331 Member
    Plank
    Side plank
    Pull your knee to your nose during plank.
  • crystal2point0
    crystal2point0 Posts: 52 Member
    planks planks planks and more planks
  • adopt321
    adopt321 Posts: 111
    These and they're an awesome workout!

    ETA: Good grief! Clearly I can't Quote.

    Planks!
  • tabithaskechak
    tabithaskechak Posts: 22
    :) thank you! I'll have to start working on those!
  • underwater77
    underwater77 Posts: 331 Member
    There are soooo many variations too, so you can really work all muscle groups in your abs and beyond.
  • heathersherrell1
    heathersherrell1 Posts: 7
    Ouch! Geez... I don't know if this will help you or not, but here's a bunch of non-crunch/squat exercises for the abs and lower body.
    http://www.prevention.com/fitness/strength-training/love-your-lower-body
    This might help, too... http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm a lot of times, if you're toning *other* parts of your body, your abs will get tighter/toned, as well, because you use them while you're doing the other exercises (engage your core!! I hear that from my friend who's a trainer *all* the time--it supports your back and tightens your abs.)
    This link might actually be your best bet. I found it while looking for something to bring my abs back together after having a baby, and it says that those "normal" ab workouts wont work for diastasis, but make it worse, and gives alternative ab workouts. http://inspiredrd.com/2012/06/dear-diastasis-recti-im-so-over-you.html
    I hope this helps!
  • tabithaskechak
    tabithaskechak Posts: 22
    Ouch! Geez... I don't know if this will help you or not, but here's a bunch of non-crunch/squat exercises for the abs and lower body.
    http://www.prevention.com/fitness/strength-training/love-your-lower-body
    This might help, too... http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm a lot of times, if you're toning *other* parts of your body, your abs will get tighter/toned, as well, because you use them while you're doing the other exercises (engage your core!! I hear that from my friend who's a trainer *all* the time--it supports your back and tightens your abs.)
    This link might actually be your best bet. I found it while looking for something to bring my abs back together after having a baby, and it says that those "normal" ab workouts wont work for diastasis, but make it worse, and gives alternative ab workouts. http://inspiredrd.com/2012/06/dear-diastasis-recti-im-so-over-you.html
    I hope this helps!

    awesome! thank you so much :))
  • Plentiful_Tentacles
    Plentiful_Tentacles Posts: 115
    I don't know if these would sit well with you, but there's a lot of carry over and stabilization that comes with them. Squats and deadlifts, or variations of them require a great deal of abdominal strength. It's not uncommon for your abs to be fatigued/sore the following day. There's planks and stomach vacuums as well.

    I don't know your level of fitness, but ice cream makers, or planches can do the trick too.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    Don't forget your diaphragm muscle which sucks in the abdominal area and helps to tighten that whole section up even when you are relaxed.

    Blow out until your lungs are empty with your hands on your knees and a slight bend in your legs, feet paralell to each other, then suck your diaphragm up under your ribcage - you will feel a locking sensation in your throat and that is normal.

    Hold for a few seconds then blow out just a little more to unlock your throat and breath in again. Repeat a few times and you will feel where this is working.

    It feels like all crunches, planks etc cause the abdominal muscles to contract and push out almost, whreas this one has the opposite effect, pulling in and stretching the abs while tensing the diaphragm.

    It's a Yoga thing.

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