Core Training tips for a bad back?

celticempress
celticempress Posts: 19
in Fitness and Exercise
Hi Everyone!

I had a baby about 3 years ago, but I have always been overweight. It wasn't until recently that I got into 'Onderland' and I'm at 195 lbs. Even though I was heavy and had very few stretchmarks after having my daughter, I do have a weird kind of belly shelf that is not going away as I exercise and work on my nutrition.

How does someone get rid of lower torso flab on their tummy when they have a very bad back? Any ideas? I appreciate it!

Replies

  • trogalicious
    trogalicious Posts: 4,584 Member
    you don't spot reduce and there are no "do this and make my belly flab go away" exercises.

    eat at a deficit, lose fat all over until you start losing around the gut.
  • KayleighJustine2013
    KayleighJustine2013 Posts: 52 Member
    Bump
  • vanguardfitness
    vanguardfitness Posts: 720 Member
    http://sportsmedicine.about.com/od/abdominalcorestrength1/a/NewCore.htm

    You should work on strengthening your core so you can do other exercises IMO.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    Standing resistance band rows using a very heavy weight resistance band with the door anchor. Pushups. Planks. Sandbag drills emphasizing mobility and rotation using a 15-30 lb sandbag. These won't target the flab there (nothing will) but they are good core strengthening exercises that will help with your back problems as well.
  • DavPul
    DavPul Posts: 61,406 Member
    you don't spot reduce and there are no "do this and make my belly flab go away" exercises.

    eat at a deficit, lose fat all over until you start losing around the gut.

    that's a bingo
  • lifehousegrl
    lifehousegrl Posts: 6 Member
    http://www.womenshealthmag.com/fitness/t-stabilizer?workout=19768/

    I do these exercises every other day except I do a plank instead of the t-stabilizer. I had surgery on my back twice when I was younger. I have not ran or really exercised in the last ten years, but I can do these!
  • celticempress
    celticempress Posts: 19
    Well thank you all for the help. I appreciate it. I am doing quite a bit to reduce the fat intake and things have shrunk quite a bit on me. Mostly what I was hoping for was something to help me tone that section just as I have been toning everything else.
  • trogalicious
    trogalicious Posts: 4,584 Member
    Well thank you all for the help. I appreciate it. I am doing quite a bit to reduce the fat intake and things have shrunk quite a bit on me. Mostly what I was hoping for was something to help me tone that section just as I have been toning everything else.
    you don't have to reduce fat intake. you have to eat at a caloric deficit and burn fat. dietary fat does not make you fat, caloric surplus does.
  • celticempress
    celticempress Posts: 19
    Ahh yes. Well I have done that too. I'm very careful about what I eat and how much of it that I'm eating. I'm down 55 pounds and have another 45 to go for my goal, so that's a plus. It's good to know that it's not so much about the fat as it is the calories, which I suspected but I'm happy to have confirmation of that. ^_^

    Thank you very much for the help!

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