Tummy/Waist area - Exercise Suggestions for someone with a back problem?

[yvonne326]

I go to CURVES BUT any suggestions on what I can do at home (specific exercises not whole program) to firm up my waist/abdomen (my problem areas) on those days I don't go to CURVES?

I have a tricky lower back so I can't do crunches (aggravates it).

Thanks!

[blatla]

I've had lower back pain for what seems like forever and haven't been able to do regular crunches in years. I can, however, do the ab exercises on the TaeBo tape. I'll try to describe them...

1. Lay with knees over to one side but keep your head facing up toward the ceiling...hands behind your head...and do side crunches. If your back can take it, you can also raise your upper body up a little bit (supported on your elbow) and lift your knees up toward your chest while you crunch up. It took me a while but I was able to finally work up to being able to do these.

2. Lying on your back (make sure the small of your back is flat against the floor for support), bring your knees alternately up to opposite elbows (sort of a bicycle thing).

I DEFINATELY understand back pain...so if these make it worse, don't do them. But they did work for me. Also...let me try and descirbe some of the back exercises my chiropractor gave me to help with the back pain. These aren't meant to tone up your body so don't expect to feel like you've gotten a big workout afterwards...but they do strengthen the back muscles and really helped me.

1. On hands and knees, raise your right arm straight out in front of you while lifting your left leg straight out in back (think Superman). Hold the position for three seconds then do the other side. That's one. Do a set of 10.

2. Lying on your back, raise up your butt so you make a straight line from shoulders to knees (feels awkward, I know). Then straighten out one leg...keeping that straight line so it'll be at an upwards angle, hold for three seconds, repeat with the other leg, then you can put your bottom back down on the floor. That's one. Do a set of 10.

3. Lying on your stomach, place your hands, palms down, under your chin with elbows out to the sides. Keep your feet together and knees straight and lift both your head and your feet/legs at the same time. Hold for three seconds then go back down. Do 10 of these.

After a couple of weeks, you should be able to increase to two sets of each exercise. These only take maybe five minutes a day and if you'll do them every day, it really will help.

Tricia

[HollyAyott]

I do a ton of ab exercises but I dont have back pain so I took a quick look aroun and I found these sites take a look

http://www.spine-health.com/topics/conserv/backex/backex02.html


http://shape.com/getfit/p/6440.jsp


Can I also add that my trainer has told me that many people suffer from back pain because there abdominal muscles are weak and can not support the weight they are carrying. So maybe some lower back stretches as used in pilates or yoga would help you out as well.

[yvonne326]

Thank you! I will try them all :)