Core exercises everyday

kayafit37
kayafit37 Posts: 35 Member
in Fitness and Exercise
Need core exercises that can do everyday without unbearable pain in the lower back
Nothing complex but strengthening the core nothing like sit ups bloody crunches planks are out as well cause of shoulder injury
Less is more kinda mentality
41 male

Replies

  • knotmel
    knotmel Posts: 80 Member
    If you have access to physical therapy, some sessions with a PT really helped me with lower back pain. The protocol I was given relates to my body and yours may be different, but some of the exercises I was given weren’t just to strengthen the core, but also to stretch and strengthen the hips, for example. With the caveat that you would probably do better with individual, knowledgeable support of a PT, one exercise that fits your requirements of avoiding crunches and planks is dead bugs.
  • Retroguy2000
    Retroguy2000 Posts: 1,878 Member
    Bird dog. Depending on your current pain level, maybe start with dead bug if that works for your situation, and then advance to bird dog.

    Reverse lunge. As you get stronger, cup a small weight in front of your upper chest with both hands, goblet style.
  • AlekseyMorrow
    AlekseyMorrow Posts: 5 Member
    If you are dealing with lower back pain, a physical therapist would be a good idea.

    If you have time and are willing to learn about your lower back, then check out The Back Mechanics by Dr. Stuart McGill.

    The Big 3 Core Exercises that he recommends for the majority of people to do.
    1. The modified crunch (to be clear this is not a sit-up, he makes it clear that sit-ups are horrible for the lower back).
    2. Side plank
    3. Bird Dog

    Here is a video about the 3 exercises. https://www.youtube.com/watch?v=2_e4I-brfqs&t=127s&ab_channel=SquatUniversity

    Hopefully this helps out
  • kayafit37
    kayafit37 Posts: 35 Member
    What about hollow holds can do 20 secs with them
    The hundred

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