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Old 01-20-2013, 09:07 PM   #1 (permalink)
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Question Core Strengthening

Years of dealing with a herniated disc in my back, couple that with being lazy and getting a bit out of shape, my core has gotten pretty weak compared to the rest of my body.

Last weekend i pulled a lower ab muscle and i realized i really need to get my core in better shape. i reaggravated the muscle again yesterday but once im healed i'd like to start working this area out.

Do you guys know any good exercises that won't put too much stress on my lower back?
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Old 01-20-2013, 09:16 PM   #2 (permalink)
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Hot Yoga is fantastic.
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Old 01-20-2013, 09:20 PM   #3 (permalink)
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I use mckenzie for all the disc patients

mckenzie disc - YouTube

Try it out there's a lot of exercises, most if it is up to you, be conscious of your posture etc....
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Old 01-20-2013, 09:42 PM   #4 (permalink)
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Quote:
Originally Posted by ARSENALFAN View Post
Hot Yoga is fantastic.
I used to be a women's yoga instructor... holy crap that was the best job ever.

Nah, just kiddin... unfortunately.
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Old 01-20-2013, 09:54 PM   #5 (permalink)
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Shake weights, best snowboarding exercise ever!

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Old 01-20-2013, 10:00 PM   #6 (permalink)
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Quote:
Originally Posted by Efilnikufesin View Post
Shake weights, best snowboarding exercise ever!

Hmmm... I wonder where they got THAT idea from...

Actually last year there was a news report that a university or something proved that those literally don't work, along with the Sketchers Shape-Up shoes. After that, Sketchers offered a full refund for anyone who had bought a pair with the intention of magically losing weight! I told Dave they wouldn't do anything, but he didn't listen!
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Old 01-20-2013, 10:05 PM   #7 (permalink)
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Quote:
Originally Posted by Gdog42 View Post
Hmmm... I wonder where they got THAT idea from...

Actually last year there was a news report that a university or something proved that those literally don't work, along with the Sketchers Shape-Up shoes. After that, Sketchers offered a full refund for anyone who had bought a pair with the intention of magically losing weight! I told Dave they wouldn't do anything, but he didn't listen!
So you say, buy shake weights for every girlfriend, THEY WORK!
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Old 01-21-2013, 09:47 AM   #8 (permalink)
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Join a gym, look for a CXWORX class

About CXWORX
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Old 01-21-2013, 12:54 PM   #9 (permalink)
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It's going to be tough to work your core without initiating your lower back. Besides, the lower back is crucial to your core, so it should be trained just like every other muscle in your core.

Here is the first circuit I followed in PT after recovering from a parse fracture:
  • 2 to 3 ab/lower back stretches to loosen up (e.g. back arches on all fours, cobra pose, child's pose, etc.).
  • Regular plank
  • Side planks
  • Dead bugs / Alternating 6 inches
  • Weighted squat
  • Weighted forward lunge
  • Weighted side lunge
  • Standing knees to elbows (be sure to keep your abs tense when doing these)
  • Hip lifts / Elevated hip lifts
  • V-sits

This circuit isn't exhausting and leaves a lot of room for customization (rep count, hold lengths, weight, how many times you run the circuit, etc.). If you can hold a regular or side plank for over 60 seconds, I recommend you replace the regular and sides planks with thai planks and thai crucifixes; they do wonders and engage your core's stabilization muscles because they force you to balance. Mason twists are also very good at engaging most of your core, especially when weighted.

I don't recommend you do core exercises that are designed to put a lot of compressing strain on your lower back, like supermans, since you already have back issues.

If you want to really focus on your abs (since you say you pulled a lower ab muscle), you're going to have to engage your lower back a little. A simple circuit would be:
  • In & Outs
  • Bicycles (both forward and backward)
  • Crunchy frogs
  • Cross leg / wide leg situps
  • V-up rollups

If you want more challenging ab exercises, check out the rest of the P90X's Ab Ripper X exercises; you can find the circuit free online. Warning, most of the other ab exercises in the circuit will put a lot of strain on your lower back.


Good luck!

Last edited by strangerDanger; 01-21-2013 at 12:57 PM.
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Old 01-21-2013, 01:50 PM   #10 (permalink)
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Quote:
Originally Posted by strangerDanger View Post
It's going to be tough to work your core without initiating your lower back. Besides, the lower back is crucial to your core, so it should be trained just like every other muscle in your core.

Here is the first circuit I followed in PT after recovering from a parse fracture:
  • 2 to 3 ab/lower back stretches to loosen up (e.g. back arches on all fours, cobra pose, child's pose, etc.).
  • Regular plank
  • Side planks
  • Dead bugs / Alternating 6 inches
  • Weighted squat
  • Weighted forward lunge
  • Weighted side lunge
  • Standing knees to elbows (be sure to keep your abs tense when doing these)
  • Hip lifts / Elevated hip lifts
  • V-sits

This circuit isn't exhausting and leaves a lot of room for customization (rep count, hold lengths, weight, how many times you run the circuit, etc.). If you can hold a regular or side plank for over 60 seconds, I recommend you replace the regular and sides planks with thai planks and thai crucifixes; they do wonders and engage your core's stabilization muscles because they force you to balance. Mason twists are also very good at engaging most of your core, especially when weighted.

I don't recommend you do core exercises that are designed to put a lot of compressing strain on your lower back, like supermans, since you already have back issues.

If you want to really focus on your abs (since you say you pulled a lower ab muscle), you're going to have to engage your lower back a little. A simple circuit would be:
  • In & Outs
  • Bicycles (both forward and backward)
  • Crunchy frogs
  • Cross leg / wide leg situps
  • V-up rollups

If you want more challenging ab exercises, check out the rest of the P90X's Ab Ripper X exercises; you can find the circuit free online. Warning, most of the other ab exercises in the circuit will put a lot of strain on your lower back.


Good luck!

thanks, thats more than enough to get me going. this damn muscle needs to heal so i can get started
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