Weak back and core. Exercises to strengthen please.

Try sitting crunches. Sit in a dining chair and hold on to the seat then bring your knees in towards the body. Should help you build up to floor ones without straining your back.

pilates pilates pilates.

I've been using this website (fitnessblender.com) for my lower back, which is very weak. Now, while the video says it's for sciatica, it really stretches the lower back .. and you only do what you can. It's still tough for me, but I can feel it getting better.

http://www.youtube.com/watch?feature=player_embedded&v=CbZzeO4P9YA

Or try this:
http://www.fitnessblender.com/v/exercise-detail/Lower-Back-Stretching-Routine/b5/#.UAKyM369vRo.facebook

Good luck!!

thank you, I will take a look at those :-)

Yoga, yoga, yoga, yoga!

I have never done yoga, I would have no idea where to start! I'm such an all guns blazing workout girl that I find it hard to do anything slow :laugh:

http://yoga.about.com/ is a great place to start

Also, I found bellydancing to work wonders for the lower back and abs, since it's all about isolating the muscles around the hips. Check out your local community center for both yoga and bellydance classes. You'd probably like a good cabaret bellydance class, because it's very upbeat, but generally low-impact. If you have cable TV, check out your free on-demand listing. Oftentimes, they have programs for yoga and/or bellydancing, which can help if you don't have access to a class.

No bellydancing classes round here and nothing on my TV package but I will look on You Tube, sounds fun!

You can also do traditional weightlifting, but the safety of that probably depends on how strong you already are. If you can't handle a standard Olympic barbell (45lbs) for things like squats or deadlifts, then you might do yourself more harm than good. If you can lift that, then things like deadlifts, barbell squats, and rows can help build your core (don't use a Smith machine, though, it only allows the barbell to go up and down, which not only puts you in weird positions, but doesn't allow you to build those all-important stabilizing muscles).

If you don't have access to weights, you can also do bodyweight stuff. Squats are a great full-body workout, as long as you have your form right. Others also mentioned planks, which are probably the gods of core work. Pushups can also help with your core, as well. If you have access to one of those bodyweight station things (has a pullup bar, a place for dips, etc), then hanging leg lifts are great, too.

I started doing strength training in January. All body weight and dumbbell based. I am rather good at squats and lunges (yeah, good at something, and that's my trainers opinion! :happy: ). I haven't used barbells yet, but I get a 6 weekly update on my program so I will use them one day no doubt.

Are you doing the crunches/situps at the guidance of your trainer?

yes, the last few days I have been questioning her when they have been hurting and she has checked my form. She's great, I trust her, and she thinks best to stay away from crunches for now and try some basic pilates, she said she will have a think about some more things to try, but she may forget, hence asking here on MFP for other things I can try.

On a side note, if you're an "all guns blazing" type of person, your workout speed might be hindering your cause.

possible....I am doing some tabata work on the cross trainer and stationary bike.

Depending on what you're doing, you might be injuring your body or doing things the wrong way, risking injury and keeping you from seeing real strength gains.

I'm hoping this isn't the case, the trainer has watched me run through my program and I know she does referrals for patients with very limited mobility so I'm sure she has the knowledge and experience not to misguide me.

With building strength, slow, controlled movements beat fast, uncontrolled ones any day.

there, the trainer does know what she is talking about, she is always telling me to slow my movements down, particularly with dumbbell work! My aim is to focus on,m what are they called....accentric and concentric moves? Something like that anyway! I'm sure I've got those terms wrong! basically if doing a dumbbell curl I have to focus on both moves...pulling my forearm up to my bicep AND on the lowering of my forearm.

If you want to see the difference, take one of your usual weighted exercises where you have a given number of repititions, and slow downs those reps so that each half of the movement takes no less than 3-5 seconds (ie - say you're bench pressing, the act of bringing the bar down to your chest takes 5 seconds, and the act of pushing it back up takes another 3 seconds). Try doing your normal rep range. You will very likely find that it's quite a bit harder.

you're so right! It is! Must also remember to focus on pulling in my core for all the lifting moves.

Also, take a look at what you do outside of your workouts, especially if you have a desk job. Make sure to check your posture periodically and sit/stand up straight. Slouching weakens your core muscles, since they do less work. Straightening up will not only force them to strengthen at least enough to hold yourself upright for hours on end, but will also improve your breathing and circulation, which have their own health benefits.

*hands up* guilty. I have terrible sitting and standing posture. I tend to hold a good posture at the gym (it's those mirrors, ugh!) and forget when I'm at home. I can go from looking pregnant to almost having visible hip bones if I remember to suck it in and contract the belly muscles.

Lots to think about, thank you!:flowerforyou:

Squats, deadlifts, glute ham raises, hyperextensions, good mornings, any ab exercise