Core exercise for a 228 pound woman with lower back issues

I would suggest you go to a physiotherapist. They can teach you safe core activation exercises and use biofeedback to help you learn.

Try 'standing crunches'.

Swimming is excellent.

Since you don't mind being in the water, you might enjoy deep water aerobics. That type of exercise is almost entirely core, as you have to use those muscles to keep yourself upright and stable.

Regular water aerobics is good as well, but not as intensely core focused.

paloff presses and a million variations of band presses, you can get exercise bands cheap on amazon and you just hook them around a pole or something

also leg lifts on the ground, single leg until you get strong enough to do double legs.

there are tons of gentle core exercises while you are working on getting fit. planks are great too.

i was your weight once with lower back issues. once the weight comes off and you keep up with some physical activity, you will feel a million times better.

augustremulous wrote: »

@BekahC1980 Yes, actually. Did the plank yesterday because I thought it would be gentle enough, and now have a sore lower back - hence me starting this thread.

Specifically, I was doing this routine right here:

https://www.youtube.com/watch?v=fjK5a0wALh0

The moving side to side in plank position was great, and definitely hit the right muscles But staying still in plank was hard on my back.

@luckypony71 yes, I'm already doing glute bridges as part of my glute routine. I also do single leg deadlifts, and sometimes feel that a tiny bit in my core. Which leg do you lift when you do bicep curls? - the opposite leg?

A full on plank is too hard to start. Definatly don't add in any trunk rotation yet, that's very hard on your back. Either modify by planking from your knees or use a sturdy chair or bench to make it easier. You can Google 'dead bug exercises' and start with the easiest exercises, add progressions over time. That might be a good place to start.

augustremulous wrote: »

@BekahC1980 Yes, actually. Did the plank yesterday because I thought it would be gentle enough, and now have a sore lower back - hence me starting this thread.

Specifically, I was doing this routine right here:

https://www.youtube.com/watch?v=fjK5a0wALh0

The moving side to side in plank position was great, and definitely hit the right muscles But staying still in plank was hard on my back.

@luckypony71 yes, I'm already doing glute bridges as part of my glute routine. I also do single leg deadlifts, and sometimes feel that a tiny bit in my core. Which leg do you lift when you do bicep curls? - the opposite leg?

No that's an awful tape--for reasons too numerous to mention.

You are looking more for lumbar stabilization, rather than "strong ab muscles" per se. Exercises I have found helpful for both myself (herniated l4) and my clients include: full plank push-ups (use bench, table, etc to decrease the load), wide grip Lat pull down, step ups (keeping torso stable during the move and choosing step height that keeps knee slightly below hip), single - leg squat and reach (not a pistol squat, free leg is behind you), both forward and to the side, straight arm pull down, front raise, bird dog, biceps curl/shoulder press combo.

SonyaCele wrote: »

the thing about the plank is you have to have your glutes and abs squeezed as hard as you can through the plank so that they are bracing your body and not your back. if you are loose while planking, your back will suffer.

This is good above.

Plank is a great core exercise, because there is zero rotation or flexation of the spine. Crunches and sit-ups can cause disc issues if not done correct, but the plank is one of the best because it can be modified to be made easier or harder. Just by holding it longer you can create gains.

Look for different planking variations online if the standard one is causing you back pain. I have a bad lower back myself, and the more exercises I do for my core/back, the better it gets. Even doing other bodyweight exercises, like push-ups, lunges, one-legged Romanian deadlifts, etc., help engage your core and build strength.

Don't just focus on the front, though. Do back exercises, too, and you can do side planks to build the side stabilizer muscles. Even if you start doing 30 seconds or less at a time, just try to add 5 seconds on at a time until you can do 60 seconds or more, then start doing some more difficult variations/exercises.

If you have real structural back issues, though, I'd recommend seeing a professional or physical therapist for advice and structured plans to meet your goals.

Also, the one thing that really helped with my back was stretching! I stretch before and after every workout, every time I run, every time I do anything athletic or that remotely resembles a workout, I stretch before and after. A lot of my back pains and problems stemmed from tight hamstrings/glutes/etc.

Good luck!

This is a great core routine also and I think could really help with the "stabilization" aspect. That makes me think you are talking about stabilizing the pelvis. You may not have issues with a weak pelvic floor but stabilizing the pelvis is also achieved with these exercises and strengthening the pelvic floor is a bonus. Also has multiple levels of workouts with the easiest being very gentle.
http://www.amazon.com/gp/aw/d/0510539610/ref=mp_s_a_1_1?qid=1458362778&sr=8-1&pi=SY200_QL40&keywords=pelvic+floor+dvd&dpPl=1&dpID=41IXchbJTWL&ref=plSrch#productDescription_secondary_view_div_1458362801126

Do you have access to a Pilates class near you?