Alternative to sit-ups

Shenanigans38
Shenanigans38 Posts: 5 Member
in Fitness and Exercise
I have low back pain and crunches or traditional situps aren't an option anymore. What works for you?

Replies

  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Lifting weights helped strengthen my low back and abs.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Shenanigans38 wrote: »
    I have low back pain and crunches or traditional situps aren't an option anymore. What works for you?

    Sit-ups and traditional crunches are about the worst "ab" exercises you could possibly due. For one, they don't even work the abdominals particularly well...they work your hip flexors much more. Secondly, they are really hard on the back and neck. The only people that should be doing sit-ups in particular are people who need to do them to pass some kind of physical fitness test.

    Hanging leg raises and the ab wheel are two of my favorites...planks are also decent, but way overhyped.
  • Shenanigans38
    Shenanigans38 Posts: 5 Member
    I've tried the hanging leg raises - super difficult. I've never seen an ab wheel. I'll have to look for it...thank you both.
  • MikePTY
    MikePTY Posts: 3,814 Member
    Push ups actually work the abs pretty well too.
  • hatfielda74
    hatfielda74 Posts: 8 Member
    I do the captains chair at the gym, dead bugs, planks, lying toe touches, standing weighted Russian twists and lying leg raises. I have a nerve problem along my lower spine so those exercises are safe for me to not aggravate my nerves.
  • dabbers18
    dabbers18 Posts: 52 Member
    Only one I know there is the plank lol. Can you explain the others as I have lower back problems x
  • hatfielda74
    hatfielda74 Posts: 8 Member
    How to describe some of them...haha. Well, dead bug is laying flat with both knees bent like you would have for a bicycle crunch. Arms straight up, slightly Loft your shoulders and neck off the ground and then alternating left arm and leg together push down to the floor and then repeat on other side. You can find some good videos online that show exactly how to perform. Lying toe touches are laying flat with knees bent, feet on floor bending to the left and right while trying to touch your fingertips to the heel of your foot while shoulders and neck are slightly raised. Russian twists while standing is just holding a dumbbell or plate in your hands with elbows bent right above pelvis while turning left to right while engaging your ab muscles. I usually use about 10-20lbs for this. Lying leg raises what I do is lie flat with my feet about three inches off the floor, hands tucked a bit under my lower back for some support, one leg at a time lift the leg straight so toe points towards ceiling and the lower but don’t put foot on ground, stop three inches above floor and repeat on other side. I hope this makes sense. Try looking online for videos that will help give some visual. These work different areas of your abs which crunches just can’t work.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
    Assuming you don't have a serious back problem, crunches shouldn't hurt if done with your back flat on the mat the whole time. You have to train yourself not to arch.

    If you have a more serious back problem, you need to consult a professional.
  • cosmichvoyager
    cosmichvoyager Posts: 237 Member
    Try gentle pelvic tilts while lying on your back and really think about engaging your whole core when you do them. Youtube if you don’t know how to do this. I also recommend dead bug and leg raises. It’s good to do exercises like this kinda slow and thoughtfully to start out.
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    edited September 2019
    McGill Curl Up. It's more effective than it looks (make sure to hold it for a few seconds working up to 10). Put your hands under your lumbar spine to support it and preserve the curve and try not to bend your neck too much, looking at the ceiling helps with that.

    If you have tight shoulders and can't comfortably have your hands under your back (or a big butt which creates a larger gap than your hands can support), use a rolled up towel and just rest your hands on your stomach.

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

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