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.

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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.