Abdominal exercises that are easy on my back?

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  • jadedone
    jadedone Posts: 2,449 Member
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    Try standing ab workouts. These also did wonders for my balance as well:
    http://www.fitsugar.com/Minka-Kelly-Workout-Routine-Gunnar-Peterson-19089151
    http://www.self.com/flat-abs-guide/on-your-feet-ab-firmers-slideshow#slide=1

    These helped me with my planks, and all the other ab moves as well. Sounds crazy, but they totally work. Added bonus, I don't like getting on the floor at the gym. So this way I can do some core work, and not have to tough the sketchy gym floor. ;) Or the stability balls.
  • lindasueloma
    lindasueloma Posts: 10
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    Planks are great..just make sure you are doing them correctly. My back pain has practically gone away while doing ab work with planks!!
  • SKHaz1
    SKHaz1 Posts: 145 Member
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    I'll be a physio after I pass my boards, but I guess even if I dont pass i'll still have my doctorate...

    Bend your knees when you're lying on the floor...it helps! Also look up transversus abdominus exercises. It targets the lower abs that help support your back...

    All above exercises have been good suggestions as well
    if your back pain persists go see a physio! :)
  • BandedTriaRN
    BandedTriaRN Posts: 303
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    I have googled this previously and you can find loads of info online some sites even have short videos. I found this site and it may have some for you, but don't exercise without consulting your PCP or Spinal Dr:)

    http://www.bigbackpain.com/back_exercises.html

    I also read that doing that bicycle exercise we use to do as kids and teens (well, we did in the 70's anyway) is good for so many of your muscles including buttocks and abs.
    Most Effective Ab Exercise: Bicycle

    Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
    Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
    Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
    Switch sides, bringing the left elbow towards the right knee.
    Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.
    video:http://exercise.about.com/library/blbicyclevideo.htm
    modified move for ppl who can't do the other:http://exercise.about.com/od/abs/ss/abmoves1_4.htm

    http://swimming.about.com/od/swimworkouts/a/swim_benefit.htm
  • Daizy426
    Daizy426 Posts: 37 Member
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    I lay on my back on my bed, body on the bed to my butt, legs hanging off the edge, almost touching the floor, and do the old leg pull ups that way. Doesn't hurt my back and boy is it a workout : ))
  • Salasel
    Salasel Posts: 69 Member
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    Check with your doctor before trying any type of exercise and when you do ask about the a Swiss Ball. The excersise ball is great for working your core
  • Mayor_West
    Mayor_West Posts: 246 Member
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    I definitely agree with the idea that you work with your physician to determine not only the cause of your lower back condition (muscular, skeletal, etc.), but also what you're currently capable of doing.

    That being said, I also agree with planks as an exercise that targets the abdominals without too much strain on your back. Just make sure that you don't bend at the waist while doing so- not only will this take the stress off of your abs, it will put it on your lower back, making the exercise in your case doubly ineffective.

    Also, the swiss ball is a great alternative to the floor crunch, but its effectiveness is high because it has a greater range of motion, particularly at the bottom of the movement. You get a greater stretch of the abdominals, but you also engage the muscles in your lower back, which, depending on your condition could be cause for concern.
  • ChaoticMiNd
    ChaoticMiNd Posts: 247 Member
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    I have googled this previously and you can find loads of info online some sites even have short videos. I found this site and it may have some for you, but don't exercise without consulting your PCP or Spinal Dr:)

    http://www.bigbackpain.com/back_exercises.html

    I also read that doing that bicycle exercise we use to do as kids and teens (well, we did in the 70's anyway) is good for so many of your muscles including buttocks and abs.
    Most Effective Ab Exercise: Bicycle

    Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
    Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
    Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
    Switch sides, bringing the left elbow towards the right knee.
    Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.
    video:http://exercise.about.com/library/blbicyclevideo.htm
    modified move for ppl who can't do the other:http://exercise.about.com/od/abs/ss/abmoves1_4.htm

    http://swimming.about.com/od/swimworkouts/a/swim_benefit.htm
    I totally remember those...I was born in 72...do you remember the rope systems that hooked to doorknobs? lol even laying flat though causes me trouble. :(
  • ChaoticMiNd
    ChaoticMiNd Posts: 247 Member
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    Thank you so much! You guys are great!! I see a lot of great ideas.
  • Shayna6347
    Shayna6347 Posts: 28 Member
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    I have the same problem! I was told doing planks is good for your abs. My cousin is a trainer and is going to start helping me workout in a few weeks. I'll let you know what I find out.
    Thanks! Honestly I heard about planks too, but getting back up is so hard lol.

    I know!!! I am glad I'm not the only one...lol
  • jadedone
    jadedone Posts: 2,449 Member
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    I have the same problem! I was told doing planks is good for your abs. My cousin is a trainer and is going to start helping me workout in a few weeks. I'll let you know what I find out.
    Thanks! Honestly I heard about planks too, but getting back up is so hard lol.

    I know!!! I am glad I'm not the only one...lol

    It gets easier! I am now working on the Turkish getup! So tricky.

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