Ab/core help

[jessmarimba]

Alright guys, I'm trying to get back into some kind of shape here, but I'm having a hard time figuring out what sorts of exercises I can do. Or rather, what's left that's allowed :)

I can do hip bridges with the pilates ball but they didn't give me much else that's still effective in PT. (I was doing "marching" while lying on my back but now that I'm strong enough to pick my feet up it's too easy!)

So, do any of you have core/ab exercises that don't involve flexing through the upper spine or doing anything that crunches those pesky screws in my upper back into the floor? Standard situps and crunches are forbidden.

Thanks!

[Melalvai]

Here's the things on my core workout that don't involve any stomach crunching. Ignore the "hold 4 sec" and "repeat x4", just work up to that. It took me a LONG time to work up to 30 sec on side stabilizer, and the supine lift, I can't hardly lift a foot at all.

Go kind of easy on these. I was doing them every night and got scolded by a dr because I screwed up my upper back. I backed off to every other night.

Let me know if you need more details. I didn't have pictures to go on, and some of them were kind of unclear, but someone showed me. I can describe in more detail, or take some pictures.

-----------------------------------------------------------------
Lie on your back. Pick up your feet, legs at 90 degrees. Lower & straighten 1 foot for 4 sec, pick it up and do the other. Repeat X4.

Plank pose (the up position of a push-up). Lift 1 foot up, hold for 4 sec, put it down and lift the other foot. Repeat X4.

Bridge. Lie on your back, bend your knees, lift your butt. Lift one foot in the air, hold 4 sec. Do the other foot. Repeat x4.

Side stabilizer. Lie on one side. Lift yourself up on your elbow. Hold 30 sec. Do the other side.

"Fire Hydrant". Get on all fours. Lift one leg, bent. Turn it to the side like a dog peeing on a fire hydrant. Straighten the leg. Hold 4 sec, put it down, do the other leg, repeat x4.

Supine lift. Lie on your back, prop yourself up on your elbows, pick up your butt. Lift one leg 4 sec, do the other leg, repeat x4.

Turkish standups. Lie down, hold 1 arm in the air. Stand up, lie down. Repeat x10. Do the other side.

[malkin]

Maybe some things on a ball?

In PT rehabbing my back, the ball was the biggest torture of all!

[marni]

plank variation- instead of holding yourself in a full up position from a pushup, brace yourself on your elbows and your toes and hold- when you've got that down, go to holding with one leg lifted.

Assume a plank position on a training ball with your elbows and forearms on the ball. Roll the ball in a circle to the right 10 times, to the left 10 times, and then forward and backward 10 times while holding your body straight and balanced on your toes. When you can do 10 increase to 20 or drop to a smaller ball.

side planks with and without hip lifts and holds either with your feet stacked or with your uppr leg lifted in a scissor position.

Guaranteed to hit your core without grinding anything except possibly your elbows.

[OakLeaf]

Good ones, marni - with the side planks I assume you mean hip abductions - I think she might want her PT's approval before doing hip dips.

Also, bird dogs, and when the regular hands-and-knees ones are too easy for you, abduct the arm and leg after you've reached them out, or do them from a full plank position (regular and with the abduction)..

[alpinerabbit]

What marni described is what we call the "Manager drill". You can do it under your desk, that's why.

I do it twice a week and am now up to 2 minutes each side. It's tough though. Start with 45 sec. stationary each side.

[tangentgirl]

+1 on the ball exercises. If you have your back on the ball, feet on the floor, you can do crunch/situps without putting hard pressure on your back. keep your hips stabilized; legs & hips @ 90 degrees.

I think what Marni means w/ side planks is just holding the pose on the side, no movement involved.

[jessmarimba]

Thanks everyone! I think the turkish stand ups are out for now but everything else sounds great (the motion of sitting up from laying is out - supposedly frowned upon permanently - though I don't know if it's a muscle thing or a fused vertebrae thing).

Is there anything that targets specifically the upper core? My lower back takes the stress from most exercises like plank, etc. and it aches constantly. It's getting stronger but it would be nice if the rest of my core could help out :) It might be just a process of trying to focus on holding myself steady with the rest of my core but if I could give it a break I'd love to.

Thanks again - I tried a yoga class the other day and realize I was still much farther from my pre-wreck fitness than I thought. Though it was pretty funny to be thinking to myself "oh, this feels like I'm arching my back like (xyz pose) calls for" and then look in the mirror and realize it's still perfectly straight :D

[NbyNW]

There are a number of standing/kneeling exercises in Pilates that might be good, but I would recommend checking with your PT to see if they are safe for you to do. A well-trained Pilates instructor will also have ideas as to how to work around your injury.

There is an exercise called chest expansion and another called thigh stretch (there is an upper back arch at the end of this one that you could leave out). These two would need to be done on equipment in a studio.

There are also arm exercises that you could do with light weights or with a Magic Circle. Even though they are arm exercises, you still initiate from your core, and as you gain strength you can increase resistance by using springs.

How is your balance? Any balance exercise should also have you thinking about that upper core as well.

[jessmarimba]

Balance is phenomenal, but I think I've learned to compensate with my ridiculously sturdy legs. I've done nothing but variations on squats for months. I did my first real run other day and went straight up a hill they were screaming on in July (after several years of running).

I think I have a few sessions with a trainer left at my gym. They're not that great, but since I already paid it's probably worth a shot.

[tulip]

A well-trained Pilates instructor will also have ideas as to how to work around your injury.

+1. Find a good (imo, that means Classical Pilates by a certified instructor) Pilates mat class (one-on-one apparatus sessions if that is in your budget). You will definitely strengthen your core--the whole thing, not just the abs. A good instructor will know how to handle your injury and will provide modifications based on your particular circumstances. Well worth the money, and mat classes are quite reasonable.

Stay away from typical gym "pilates-fusion-flow-dance-yoga" classes. My experience is that the instructors are not well-trained and that many of the moves can actually hurt the participants. This is even more important for someone with a back injury.

[NbyNW]

Here's a good place to start (http://www.classicalpilates.net/studio-state.php?state=Colorado) if you are looking for classical Pilates.

This directory lists lineages under which teachers have trained, and people who have different lineages will have different teaching styles. It's probably worth calling around to ask what kind of experience a teacher has with injuries similar to yours, discuss with them where you are with your PT and what your Dr. has said you can/can't do, and of course, your own goals for where you would like to be.

Completely agree with Tulip that one-on-ones are worth it if your budget will allow.

[Zen]

Can you do seated marching on the ball?
http://www.coachr.org/core_stabilisation_training_for.htm
scroll down to figure six
it's not as easy as it would appear

[jessmarimba]

Wow...thanks! I think one of the teachers on that list is at a pretty affordable place near here.

My PT is kind of done with me (come back and visit when you run your first half marathon!), and the doctor just told me to use common sense. It's been interesting trying to figure out what pain to push through and what pain to listen to.

[Zen]

If you belong to a gym and know a pilates instructor you might be able to arrange some one on one. Like personal training but with pilates