Strengthening my abdominal muscles without doing sit-ups?

Question

I recently had spinal fusion surgery and as a result was partially paralyzed from my last rib and below for a month and a half. Because of this my abdominal muscles have suffered severely. I am flexible enough to do a sit-up, but I no longer have the abdominal strength. My doctor said that a strong core is necessary to ensure healing properly, as well as less discomfort. I know that by attempting to do sit-ups, I am tightening my abdominal muscles, and they get a workout, but what are some other exercises that I could do for increasing my ab strength?
I can move my legs, but my right leg has muscle atrophy still from being paralyzed, so something like bicycle kicks is out of the question.

Sorry, I wanted to say that I am going to physical therapy. However, we focus on my legs more than anything else, and I would like to do some exercises on my own. I wont make it this week and was curious so I asked.
And l0ve$dah0liday$, who the hell is complaining? You think I dont know about the war? I have had 2 family members and 3 family friends over there, one who was almost killed, so do me a favor and keep your opinions and answers to yourself.

Answer 1

Start with basic two leg leg raises until you get stronger. Sorry for your predicament.

Answer 2

The key to strengthening abdominals is to remember that you use them for just about every movement you make.

The Bridge exercise from yoga should work. Also consider investing in a stability ball and do chest press exercises, crunches, biceps curls, triceps exercises, back exercises; like rows.

Also remember when you train for balance you are training your abs. Stand on one leg and do bicep curls or shoulder presses.

If you can do the plank exercise great. If you can't do the plank I created an exercise called plank pulses where you hold the plank for two or three seconds then lower. This will also help you strengthen your abs. You going to have to be creative and focus on flexibility.

Good Luck. Links to exercises below

Answer 3

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Answer 4

Try the Canadian Royal Airforce method of seated calesthenics of abdominal muscle flexes,shoulder exercises etc.which were very popular with desk ridden employees some years ago. You might want to research this a bit further.

Answer 5

you were a little whiny. haha
anyways,
You want to really focus on your core. If you can hold a push up pose for as long as you can. Also look into using crunch assistance machines. Any way to present resistance to your abdominal region is gonna help. Its actually very intuitive. Like back raise your back and calves and hold it...if you feel that burn in your abs thats helping. Look up any core excersizes and best of luck...count your blessings...a lot of people are worse off these holidays.

Answer 6

Simple leg lifts will help. Lay on the ground and lift both of your legs about 6-8inches off the ground and hold it for 30 sec.( you most likely wont be able to do the full 30 the first time but give it your best)and do it 3-5 times. another great way for core stregthing is ball exercise. Sit on a ball and lift one leg off the ground and try to balance yourself.
Im suprised that you are not going to physical therapy, or that the doctor hasnt given you exercises that you can do for the time being.

Answer 7

Leg raises help to strengthen your lower abs, planks are a good core exercise, and oblique side bends will help out with your obliques. I wouldn't expect these to hurt your neck but to be safe, start off with lower weight. You may also be able to do cable crunches because that is a different movement, but I'm not for sure.

Answer 8

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Answer 9

I suggest you ask your doctor for proper exercises so you don't hurt yourself or see a physical therapist that can get you on the right program for strengthening up those muscles. There are specific exercises for those that have had surgery or have back problems. I suggest getting that advice from a professional and not us online. Just for your safety. Oh and good luck with your exercises and don't hurt yourself. I hope you recovery soon.

Answer 10

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Answer 11

A great work out would be to lay flat on your stomach, put your hands together and let only your elbows and tos touch your ground and tighten your abs. Hold it for about a min. A gret workout