Good ab exercises?
Famof72015
Posts: 393 Member
I have 5 kiddos ages 8-1 so I do have diaStis recti but I don't want to avoid my stomach area. Was doing planks got up to 4 minutes then was told to NOT do exercises where you are pushing stomach out, sit upS, planks... now not sure what to do.
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Replies
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Always i am afraid to work out for stomach due to that reason0
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I love doing hanging leg raise and knee raises.1
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MemoGamal2017 wrote: »Always i am afraid to work out for stomach due to that reason
You gave birth to five kids?3 -
You shouldn't be pushing your stomach out when doing planks and situps. If you do have a medical condition, then consider working with a Physical Therapist. Once you've made progress in PT and have gotten the ok, you might check out pilates, reformer is best but mat will still work. I started doing Pilates after I finishing PT from a back injury and it's been really amazing. You learn a lot about your body and how it feels to move "correctly" (and therefore avoid injury).0
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I noticed a huge difference once I started lifting.. Overhead squats or overhead walking lunges, movements like that.. hanging leg raises..3
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I would definitely look into getting a PT. Last thing you want to do is make the issue worse by doing the wrong combination of moves.2
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@emilk2016 can you please tell me what the overhead squats and overhead walking lunges are?1
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@emilk2016 can you please tell me what the overhead squats and overhead walking lunges are?
It's literally squats and walking lunges, holding the bar at full extension above your head, often in a snatch (wide) grip.1 -
http://www.bodybuilding.com/fun/the-overhead-squat-what-is-it-good-for.html@emilk2016 can you please tell me what the overhead squats and overhead walking lunges are?
https://www.bodybuilding.com/exercises/detail/view/name/walking-lunge-with-overhead-weight0 -
Squats, planks, hanging leg raises. There' s nothing wrong with planking so dunno who told the OP that. Oh, and if you're pushing your stomach out during a plank, you're doing it wrong.
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Yeah, planking is only bad if your technique is bad, pushing your tummy out is poor technique.
Do you do other strength exercises, like the above squats and lunges even without weight? You engage your core to stabilise during those movements (and really, you can engage your core in upper body strength too, you just have to think about more) so it's being worked during those movement. Personally I don't do a lot of core isolation work, particularly crunch variations that involve leg drops because I have a clunky hip that makes it uncomfortable. But it's fine due to everything else I do.3 -
I engaged my core all the time even when not working out, so of course I engage it while doing planks someone had told me that planks and sit ups naturally your stomach is pushed out when doing those, so to avoid. Thanks for all the tips!!0
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Famof72015 wrote: »I engaged my core all the time even when not working out, so of course I engage it while doing planks someone had told me that planks and sit ups naturally your stomach is pushed out when doing those, so to avoid. Thanks for all the tips!!
Yea nope. If you want better abs, you need planks. Just my opinion. The person doing them and giving you that advice might be referring to loose skin in the abdomen area hanging when doing planks. I have some of that and it isn't pretty lol, but it certainly has nothing to do with my ab muscles. Planks + side planks daily here. I never could get any decent definition in my abdomen before them, now after almost six months doing planks daily I'm starting to see results. If you do nothing else, do planks. 1 -
Spliner1969 wrote: »Famof72015 wrote: »I engaged my core all the time even when not working out, so of course I engage it while doing planks someone had told me that planks and sit ups naturally your stomach is pushed out when doing those, so to avoid. Thanks for all the tips!!
Yea nope. If you want better abs, you need planks. Just my opinion. The person doing them and giving you that advice might be referring to loose skin in the abdomen area hanging when doing planks. I have some of that and it isn't pretty lol, but it certainly has nothing to do with my ab muscles. Planks + side planks daily here. I never could get any decent definition in my abdomen before them, now after almost six months doing planks daily I'm starting to see results. If you do nothing else, do planks.
Yea nope, lol. You don't need planks.. you need core engagement. You can do that without planks. 5 -
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Spliner1969 wrote: »Famof72015 wrote: »I engaged my core all the time even when not working out, so of course I engage it while doing planks someone had told me that planks and sit ups naturally your stomach is pushed out when doing those, so to avoid. Thanks for all the tips!!
Yea nope. If you want better abs, you need planks. Just my opinion. The person doing them and giving you that advice might be referring to loose skin in the abdomen area hanging when doing planks. I have some of that and it isn't pretty lol, but it certainly has nothing to do with my ab muscles. Planks + side planks daily here. I never could get any decent definition in my abdomen before them, now after almost six months doing planks daily I'm starting to see results. If you do nothing else, do planks.
Yea nope, lol. You don't need planks.. you need core engagement. You can do that without planks.
I have also heard planks (pretty much anything where your belly faces the floor) can make diastasis recti worse.. as well as crunches and sit-ups.. but I am no expert, I would definitely talk to your doctor or PT for recommendations!4 -
Spliner1969 wrote: »Famof72015 wrote: »I engaged my core all the time even when not working out, so of course I engage it while doing planks someone had told me that planks and sit ups naturally your stomach is pushed out when doing those, so to avoid. Thanks for all the tips!!
Yea nope. If you want better abs, you need planks. Just my opinion. The person doing them and giving you that advice might be referring to loose skin in the abdomen area hanging when doing planks. I have some of that and it isn't pretty lol, but it certainly has nothing to do with my ab muscles. Planks + side planks daily here. I never could get any decent definition in my abdomen before them, now after almost six months doing planks daily I'm starting to see results. If you do nothing else, do planks.
Yea nope, lol. You don't need planks.. you need core engagement. You can do that without planks.
I have also heard planks (pretty much anything where your belly faces the floor) can make diastasis recti worse.. as well as crunches and sit-ups.. but I am no expert, I would definitely talk to your doctor or PT for recommendations!
They only time you will see me in plank position is when I am doing pushups. Just not worth my time.1 -
Spliner1969 wrote: »Famof72015 wrote: »I engaged my core all the time even when not working out, so of course I engage it while doing planks someone had told me that planks and sit ups naturally your stomach is pushed out when doing those, so to avoid. Thanks for all the tips!!
Yea nope. If you want better abs, you need planks. Just my opinion. The person doing them and giving you that advice might be referring to loose skin in the abdomen area hanging when doing planks. I have some of that and it isn't pretty lol, but it certainly has nothing to do with my ab muscles. Planks + side planks daily here. I never could get any decent definition in my abdomen before them, now after almost six months doing planks daily I'm starting to see results. If you do nothing else, do planks.
Yea nope, lol. You don't need planks.. you need core engagement. You can do that without planks.
I have also heard planks (pretty much anything where your belly faces the floor) can make diastasis recti worse.. as well as crunches and sit-ups.. but I am no expert, I would definitely talk to your doctor or PT for recommendations!
They only time you will see me in plank position is when I am doing pushups. Just not worth my time.
If I am doing a plank it is usually an RKC plank because glutes 1 -
If you have diastase recti it would be best for you to discuss it with your dr and get a referral to a specializing pt. Some exercises can hinder not help abdominal recover.
I am not sure of the veracity of this link, but it may be a starting point talking with a dr or pt.
http://breakingmuscle.com/fitness/12-weeks-of-workouts-to-rebuild-after-diastasis-recti
Cheers, h.4 -
Spliner1969 wrote: »Famof72015 wrote: »I engaged my core all the time even when not working out, so of course I engage it while doing planks someone had told me that planks and sit ups naturally your stomach is pushed out when doing those, so to avoid. Thanks for all the tips!!
Yea nope. If you want better abs, you need planks. Just my opinion. The person doing them and giving you that advice might be referring to loose skin in the abdomen area hanging when doing planks. I have some of that and it isn't pretty lol, but it certainly has nothing to do with my ab muscles. Planks + side planks daily here. I never could get any decent definition in my abdomen before them, now after almost six months doing planks daily I'm starting to see results. If you do nothing else, do planks.
Yea nope, lol. You don't need planks.. you need core engagement. You can do that without planks.
I have also heard planks (pretty much anything where your belly faces the floor) can make diastasis recti worse.. as well as crunches and sit-ups.. but I am no expert, I would definitely talk to your doctor or PT for recommendations!
Yes many traditional ab exercises can definitely make diastasis recti worse. I'm adding to the "talk to a PT or your Dr." crowd.3 -
Will do. Have a appointment end of the month. Thanks2
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@emilk2016 can you please tell me what the overhead squats and overhead walking lunges are?
Sorry just caught this! Looks like some others answered .. ill use a barbell for the squats (im still just shy of lifting 100 pounds but whatevs, it's a super hard movement) and a plate for the lunges but dumbbells are tougher because it's harder to stabilize. Form is super important (and mobility), take your time though. I like all the overhead movements because it's all core stability plus other strength stuff. Handstands are fun too...0 -
Famof72015 wrote: »I have 5 kiddos ages 8-1 so I do have diaStis recti but I don't want to avoid my stomach area. Was doing planks got up to 4 minutes then was told to NOT do exercises where you are pushing stomach out, sit upS, planks... now not sure what to do.
just reread your post that you DO have diastis recti- sorry never mind.. don't listen to me until you ask a professional! If you still have separation after one year post partum that's definitely a question for your dr...1 -
Anyone ever do GHD sit ups? They shred my core quicker than anything0
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I think ab rope pull downs, wipers, leg raises (toes to bar) and suit cases with a dumbbell between your feet are the best.
I will never do a crunch, plank, situp or side lean those are a waste of time in my opinion.2 -
My friend with diastisis swears by the MuTu system for closing the gap--worth looking into and asking your doctor.
https://mutusystem.com/mutu-system-feb1 -
Most of everything above is a waste of time if your hitting all your compound lifts passionately. Bleh, I sometimes do abs just to show off a bit but we can do something better with our time.
I get it tho. Sometimes I wrap things up with a few leg lifts just so not only do I look tight, but I feel tight. Peace of mind perhaps.
Anyways I'm 36, full time job, with children and I was overweight from adolescents and into my 20's. All I do is eat sensible and squeeze the core on "EVERYTHING" else I do. Especially on those unilateral movements, half the workout is on the core when training unilaterally.0 -
Ab roller!0
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Yoga.0
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Deadlift, squat, hanging leg raises & Turkish get ups
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