Bad back, need some advice on stomach excersize!

[Livgivare]

I know the old fasioned sit-ups and have seen that keeping the stomach in for 15 seconds and holding it there, thghting the mucles are really good one. Is there anything else one can do to get the stomach in shape and a bit more flat and at the same time providing more support for the back. So both fat is burned and the back is not arching so much inwards. I would be so happy if you post pictures on what I can do so I understand better what to do...

I've talked to a back-specialist that told me also that the Allah-possition that muslims have when they pray is a really really good possition to take a few times a day too...but is there more here as well?

Love Leelene

[Uplift]

Gidday, I've helped people fix bad backs with the following.

Get in the habit of doing a set of 20 cat/cows twice daily. Keep it nice and smooth, 2 secs up, 1 sec hold, 2 secs down, 1 sec hold. Also incorporate them in your warm up.

Cow Pose


For abs/core and spinal traction and strengthening I like the hanging leg raises. First your shoulders and hands will limit hanging, but after a week or so they will be more and more used to it. Focus on your abs. Build up to do 3 sets of 8 - 12 reps. When you get stronger, lift knees higher. Eventually add weight with some rope looped through plates around ankles. 2 secs up, 4secs down.

6 Pack Abs Exercises - Hanging Abdominal Leg Raises For Six Pack Abs



Alternate with hyperextensions (1 set abs, 1 hypers and so on for 3 sets). Start with no weight, arms crossed across chest. Keep neck and spine in line. Dont over arch when lifting, good stretch when lowering. 2 secs up, 4 secs down. Focus on mainly lower back (erectors), but also glutes and hamstrings.

Weighted Hyperextension


Do this routine every second or third day.

Warm up and finish with the cat/cow. All the best.

[AddictiveX]

I was going to suggest some hanging leg raises or you could even try doing 'the plank' if you can manage it without hurting your back.

[Livgivare]

Cow pose seems like a good thing to do. I try that one out first...

I don't have any machines to hang in or do those other stuff on, but if I get a little more money in the future I could probobly join a gym and do them there...

Love Leelene

[bdp]

These articles have helped me:

Injuries | The Fitness Black Book: Advanced Tips Your Personal Trainer Doesn't Know About

[Bjoern]

One of the easiest to apply ab exercises and one of the most effective is:

The Blank. It is an isometric exercises but usually after 10-20 seconds you will feel how intense it is and how harmlos it is looking.;-)

Here is a pic:
Fighter Fitness Academy

Take care
Björn
Welcome at www.Fighter-Fitness.net

[Erin]

I agree - the "Blank" looks harmless, but holy cow, it hurts! Great exercise for those not interested in spending much time. I use a routine I learned for a friend in the military. Do all of these steps without resting in between. In the "Blank"/Plank position:
1. First balance on forearms for 30 seconds,
2. Then move up to your hands for 30 seconds,
3. Now go back to your forearms for 30 seconds, this time with your legs spread a bit more than hip wide.

Keep alternating, and you will feel it in the morning - I guarantee it. (and there's not many things in life that come with a guarantee!)

[Uplift]

Gidday Livgivare, its great and important that you are working on keeping your core and abs strong. Thats really only less than half the equation though. Spinal erectors are some of the strongest, most responsive to exercise muscles in the body. Or they are supposed to be strong and developed, but it is no coincidence that our culture has back problems, and minimal strength and development in that area. A reasonably fit, petite women, say similar size build to a Jennifer Anniston type, can easily do hyperextensions for a dozen reps with around 40 kgs, or deadlift their own body weight for a dozen reps. Yet the average person in our culture, men included, are incapable of anything like that. So they get bad backs, and lead restricted lives. And get sucked in to nursemaiding their backs even more, creating more weakness. Abs certainly help, but remember your back. Its easy to rig up something to do hyperextensions. Tie towels together around a bench or table to hook your feet under. Use cushions for padding. Even a lounge can be used, someone can hold your feet, its an easy exercise to find a way to do. Good mornings kind of mimic the action, but require really good technique and muscle control, and a weights set.

[Zukin]

This book may help:
Amazon.com: Posture, Get It Straight! Look Ten Years Younger, Ten Pounds Thinner and Feel Better Than Ever: Books: Janice Novak

I own it and it's very good.

[Jennihul]

I have a hella bad thoracic spine and neck if I do conventional situps. My lower back stays nice if I DO exercise my abs routinely.

I have found that the Weider ab roller, with the attached mat, is the key for me. I can even do well-supported leg raises without strain by holding the mat under my buttocks.

The roller is key to supporting my neck which strains with any other method.

You can get a fair workout to your obliques using it. None to your lower abs unless you do the leg raises. Or alternating leg raises. I use the big ball for the lowers.

Once you get accustomed to the workout, you can put a weight on your chest to increase the intensity.

Jennifer

[Amandaaa]

pilates helped my stomach & back tremendously.

it helps you strengthen allll of the muscles around your core... which helps your tummy, your obliques, your lower back, & your posture.

i've never once hurt my back while doing the movements.




(also, have you tried using a yoga ball?)