Since having two kids, I've done little exercise and my muscles have gotten very weak. I recently started doing some curls each day, but found my back muscles ended up having all kinds of problems (sore, occasional spasms). I think my back muscles are probably compensating for a lack of abdominal strength. So what sort of ab work is good for somebody's whose abs are really weak?
2007-02-19 00:08:35 · 7 answers · asked by glurpy 7 in Health ➔ Diet & Fitness
I suggest that you strength the inner core muscles by performing exercises like the plank, the drawing in manuever, side plank, the bird dog. These are all exercises that will work you deep ab muscles to help stabilize your spine. Also you can purchase a stability ball and performing your crunches on there, since it's easier on the back.
Lastly, you want to strengthen your muscles in your back as well by performing cobras, and supermans to strengthen your lower back so there's no muscular imbalances developed.
GD
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2007-02-19 00:14:46 · answer #1 · answered by 4everToned Fitness 3 · 1⤊ 0⤋
Great advice from 4Ever.
I personally have started a plank routine to help strengthen my overall core and it seems to be going well after two weeks. It is as follows:
Bent Knee Side Plank (30 seconds per side)
Repeat (60 seconds per side)
Straight Leg Side Plank (30 seconds per side)
Repeat (60 seconds per side)
Inclined Straight Leg Plank (60 seconds per side)
This routine is designed to target the deep inner muscles of the abdominal section and will also help to strengthen your lower back. Perform all manuevers with our arm bent at 90 degrees with the forearm resting on the floor. Your upper arm should be perpendicular to the floor throughout. For the inclined plank, you can use an ottoman or chair around the house, or a flat bench in the gym, whichever is most available to you.
Best of Luck!
2007-02-19 00:20:38 · answer #2 · answered by jaxmiry 2 · 1⤊ 0⤋
The best thing for you i think would be pilates, get a winsor pilates dvd for your intire body. Pilates is the best exercies for toning and scalpting your muscle especialy your abs. But to get better and faster results, try biking indoor or outdoor or walking/jogging as well. Pilates is very good for people with back problems or other injuries, and you get a very rewarding result as long as it combined with healthy eating and some other sort of cardio. Good luck
2007-02-19 00:35:36 · answer #3 · answered by Jennifer P 2 · 1⤊ 0⤋
Hold in your belly.....try to touch your spine with your belly button...using your stomach muscles...then hold it is place for a 10 to 15 count. This is very good for beginners because it does not involve the back directly and you can do it anywhere and many time during the day. This uses an isometric contraction to build strenght. Try if and work on increasing the amount of time you can hold it in. Try breathing normally during the holding process....and good luck.
2007-02-19 00:30:06 · answer #4 · answered by Anonymous · 1⤊ 0⤋
You're right...stronger ab muscles will definitely take some strain off your back. I'd try crunches, flutterkicks, obliques, bicycle crunches, etc... The link below has pictures & descriptions. Good luck!
2007-02-19 00:42:27 · answer #5 · answered by Anonymous · 1⤊ 0⤋
find a pilates program near you, it reinforces abdominal and back muscles. Ideal!
2007-02-19 00:19:07 · answer #6 · answered by Nadinette 2 · 1⤊ 0⤋
you should use that ball thing, gosh i forgot the name of it. well you see it on commecials on tv.
good luck.
â¥Alyssaâ¥
2007-02-19 00:18:52 · answer #7 · answered by LisLis :] 2 · 1⤊ 0⤋