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Core Strengthening

2K views 10 replies 8 participants last post by  RedRomo 
#1 ·
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?
 
#6 ·
Hmmm... I wonder where they got THAT idea from... :icon_scratch: :giggle:

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! :laugh:
 
#9 · (Edited)
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!
 
#11 ·
I have back issues as well. Just had a partial Laminectomy and Bi-Lateral Rhizotomy done at L5-L4 about 6 weeks ago.

I've found that planks and hanging leg raises are the best core exercises for me. The hanging leg raises (hanging from a chin-up bar) are great because they strengthen the abs while also strengthening the lower back at the same time. You just have to make sure you're not "swinging" the movement.
 
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