Core Strength no Crunches/Sit-Ups

CorgiLife
CorgiLife Posts: 7 Member
in Fitness and Exercise
Let me start by saying I'm not allowed to do any abdominal exercise that involves laying on the ground and hauling oneself upward toward the knees. I have neck issues and doc says, even if I do them properly, crunches/sit-ups are gonna hurt me. I also have really poor posture, so I really want to build up my core strength.

Got any at home exercises that can help? I don't have a gym membership so please try to avoid mentioning gym machines.

Replies

  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Planks, and all variations of planks.
  • Acg67
    Acg67 Posts: 12,142 Member
    Let me start by saying I'm not allowed to do any abdominal exercise that involves laying on the ground and hauling oneself upward toward the knees. I have neck issues and doc says, even if I do them properly, crunches/sit-ups are gonna hurt me. I also have really poor posture, so I really want to build up my core strength.

    Got any at home exercises that can help? I don't have a gym membership so please try to avoid mentioning gym machines.

    ab wheel, pick something heavy up over your head and stand up straight
  • MightyDomo
    MightyDomo Posts: 1,265 Member
    Try pilates, a good number of core moves will work for you :) Also Hollowmans would probably work, your scooping out your body rather than doing a crunch.
  • bpmartyr
    bpmartyr Posts: 141


    ab wheel, pick something heavy up over your head and stand up straight

    ^^ this. Crunches are stupid.
  • sleppin3
    sleppin3 Posts: 1
    Gym machines are no good for building your core. Free weights are best for strength and posture. I have been using the kettle balls for only a week now and I can totally feel the difference in my back and posture. I can't wait to see what the change will be over the next few months!
  • summer8it
    summer8it Posts: 433 Member
    How about hooping? Just make sure to hoop in both directions (one will feel a lot more natural) to keep things even. It's cardio and muscle toning in one package.
  • CorgiLife
    CorgiLife Posts: 7 Member
    Gym machines are no good for building your core. Free weights are best for strength and posture. I have been using the kettle balls for only a week now and I can totally feel the difference in my back and posture. I can't wait to see what the change will be over the next few months!

    I can actually do a lot of kettle ball work playing tug with my dog. He won't let go. Even when he's worn out he just drops to dead weight and let's you drag him. Haha!
  • divemunkey
    divemunkey Posts: 288 Member
    Kettlebells. Best ab workout available.
  • MyOwnSunshine
    MyOwnSunshine Posts: 1,312 Member
    Planks. Every kind of plank you can do.
  • Mokey41
    Mokey41 Posts: 5,769 Member
    Nothing beats planks for your core.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Squats, deadlifts, power cleans, farmer's carries
  • fishlover888
    fishlover888 Posts: 132
    For now start with the Abdonminal Drawing In Manueuver (ADIM)! That is the building block for all other core exercises. Start on your back with your knees bent up and draw your belly button towards your spine.

    http://ezinearticles.com/?Strengthen-the-Transverse-Abdominis-With-the-Lying-Draw-In-Maneuver&id=2424778

    Once you can hold that position easily, progress to doing the ADIM, then dropping your knees out one at a time, then both. When you drop your knees out, make sure your hips stay straight and do not wobble or drop.

    also good: pelvic tilts, http://www.ehow.com/way_5407942_seated-ab-exercises.html
    planks
    ask your doctor if you can do bridges (pelvic lifts not full gymnast style!) (if bridging is easy, do it with one foot)

    These may seem like really simple exercises but they will do more for your core than sit ups or crunches ever could!

    ALSO if you want to work on your posture: chin tucks, scapular retraction (pulling your shoulderblades toward your spine), shoulder rolls, neck stretches, and constantly reminding yourself to sit up as tall as you can. added bonus - sitting up makes you look thinner!

    :) good luck!
  • fishlover888
    fishlover888 Posts: 132
    everyone is bringing up planks, because planks are amazing!! types to try: side plank, traditional plank, 1 arm/1leg, side plank-star, side plank with rotations...
  • Sandcrab2021
    Sandcrab2021 Posts: 2 Member
    A good excerise/s to do squats which will burn fat and also strengthen your core. Also lunges both standard or reverse (meaning going backward. Planks are good to work core. Incorporate side planks as well! Good luck!
  • notthatthis
    notthatthis Posts: 218
    When you are out walking your dog take a holdall/bag/gymbag or whatever with some weight in it (whatever makes weight, cans, soda bottles, etc.). Walk tall, learn to engage your core and learn to power breathe. Walk 100 yards, put bag in other hand. Repeat, when it get easy add more weight to the bag, take out two bags but make sure the weight is not even between the two.

    Resistance bands and learn cable chops.

    You and your husband could buy some medicing balls and just throw them to each other. Youtube for these type of exercises.

    Planks, although the walking with weight with good posture will accomplish the same thing.
  • MorgueBabe
    MorgueBabe Posts: 1,188 Member
    Planks. Side Planks. Pilates. Yoga.

    I have really bad neck and back issues. (S curve and a tumor in my neck, and my neck bones are fusing into one)... anything lfting above my head I can't do. it hurts.
  • auroranflash
    auroranflash Posts: 3,569 Member
    Gym machines are no good for building your core. Free weights are best for strength and posture. I have been using the kettle balls for only a week now and I can totally feel the difference in my back and posture. I can't wait to see what the change will be over the next few months!

    I can actually do a lot of kettle ball work playing tug with my dog. He won't let go. Even when he's worn out he just drops to dead weight and let's you drag him. Haha!

    LOL, just got the funniest image of you swinging your corgi around like a kettlebell while he stays firmly latched on to the rope. Cute username, OP. ♥ corgis.
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    Kettlebells. Best ab workout available.
    I wouldn't consider Kettlebell exercises a good option for someone with neck issues. It seems like flailing around a big heavy object could potentially do more harm than good.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    If you have neck or similar problems I think you're best off going to a Pilates class or taking private lessons from a Pilates teacher.

    If you do anything like lift heavy (for you) or planks, you may over-tense your neck and aggravate the issue.

    Otherwise, hanging toe-to-bar leg raises beats planks. But they're not for beginners. And those with cores like gods should stick to front levers.

    http://youtu.be/dT9yRLiW8vk
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Try pilates, a good number of core moves will work for you :) Also Hollowmans would probably work, your scooping out your body rather than doing a crunch.

    I agree with this. Pilates was developed originally to help people with serious injuries to rehab after long periods of little or no physical activity. And, it is designed specifically for core development.
  • divemunkey
    divemunkey Posts: 288 Member
    Kettlebells. Best ab workout available.
    I wouldn't consider Kettlebell exercises a good option for someone with neck issues. It seems like flailing around a big heavy object could potentially do more harm than good.

    Obviously you have never been taught to swing a kettlebell properly.
  • waldo56
    waldo56 Posts: 1,861 Member
    Cool people do dragon flags:
    http://www.t-nation.com/free_online_article/most.../the_dragon_flag
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Ab wheel, harder than planks, not as crazy as the stuff waldo links =)
  • waldo56
    waldo56 Posts: 1,861 Member
    Ab wheel, harder than planks, not as crazy as the stuff waldo links =)

    The ab wheel done with straight legs and arms, chin to ground and back up is a good bit harder than a dragon flag, even harder than a body lever (a dragon flag held at maximum contraction for time).

    The ab wheel scales down quite a bit, but the full blast version of it is HARD.

    I can hold a body lever a solid 15 seconds, but I cannot do a full rollout with an ab wheel yet. Close though, but I still need to use a wall as a stop.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    The ab wheel done with straight legs and arms, chin to ground and back up is a good bit harder than a dragon flag, even harder than a body lever (a dragon flag held at maximum contraction for time).

    The ab wheel scales down quite a bit, but the full blast version of it is HARD.

    I can hold a body lever a solid 15 seconds, but I cannot do a full rollout with an ab wheel yet. Close though, but I still need to use a wall as a stop.

    I know, was just heckling your gymnastics moves that make me sore just looking at them.
  • TimN1974
    TimN1974 Posts: 32
    I work from my house, and use an exercise ball as a chair. It forces good posture and the constant movement to keep balanced (or just rolling around in little circles) works your core all day long. My physical therapist recommended it, since I have spinal stenosis and cannot do high impact exercises or crunches/situps.

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