Strengthening abs without injuring back - women 40+

[Anonymous]

How long do you do it? I do a short (10 min) core work out daily and I’ve seen significant results in my core strength. I’ve been doing it for 6-7 months. I don’t have a six pack bc I have some belly fat to lose, but so what.

[Anonymous]

What is your goal? If it’s back stability and overall back and trunk health, bird dogs, side planks, regular planks and others are great. If you aren’t getting what you need out of those your form is off or you have a core engagement issue.

For a forearm plank how long are we talking? And how many? Descending pyramid?

I use these types of static exercises for core and they are much more effective for most of our functional and athletic lives. Sit-ups aren’t a great exercise for a whole variety of reasons.

[Anonymous]

Anonymous wrote:What is your goal? If it’s back stability and overall back and trunk health, bird dogs, side planks, regular planks and others are great. If you aren’t getting what you need out of those your form is off or you have a core engagement issue.

For a forearm plank how long are we talking? And how many? Descending pyramid?

I use these types of static exercises for core and they are much more effective for most of our functional and athletic lives. Sit-ups aren’t a great exercise for a whole variety of reasons.

Forearm plank I do 60 secs max, 3 per day, but tbh I only do it 1-2 days.

[Anonymous]

Anonymous wrote:

Anonymous wrote:What is your goal? If it’s back stability and overall back and trunk health, bird dogs, side planks, regular planks and others are great. If you aren’t getting what you need out of those your form is off or you have a core engagement issue.

For a forearm plank how long are we talking? And how many? Descending pyramid?

I use these types of static exercises for core and they are much more effective for most of our functional and athletic lives. Sit-ups aren’t a great exercise for a whole variety of reasons.

Forearm plank I do 60 secs max, 3 per day, but tbh I only do it 1-2 days.

Then I think you have your answer then. That's six minutes a week. Done correctly, you should be doing a 60 second (or shorter) plank with a short rest, then another one, and so on. Do 10 of those at the length of time you can handle. Then do 8 that are shorter, etc.. Check your form in a mirror for the first couple of times.

Bird dog is another one that is done incorrectly all the time because the value is in holding yourself rigid, sweeping back, and then extending again.

Side plank is also a good one. Need to progress that? Work on doing a side plank, rolling over to a forearm plank, then roll over to the other side for another side plank. All while keeping yourself rigid.

Lots of videos on YouTube about this stuff. All of it can be challenging and you can progress them. People like "McGill big three" for low back pain and seem to be successful using that all that time. I don't find the curl-ups to be very useful.

Hopefully that is of some value to you.

[Anonymous]

It sounds like you have a weak core. Pilates- at a real studio not a chain- will really help. Tell them what your past experience has been and they will help you modify as necessary.

[Anonymous]

Anonymous wrote:

Anonymous wrote:What is your goal? If it’s back stability and overall back and trunk health, bird dogs, side planks, regular planks and others are great. If you aren’t getting what you need out of those your form is off or you have a core engagement issue.

For a forearm plank how long are we talking? And how many? Descending pyramid?

I use these types of static exercises for core and they are much more effective for most of our functional and athletic lives. Sit-ups aren’t a great exercise for a whole variety of reasons.

Forearm plank I do 60 secs max, 3 per day, but tbh I only do it 1-2 days.

Have you spoken to a professional (e.g. PT, trainer, etc) to check your form? I'm a PP who has back problems because I often compensate for a weak core with my back and sometimes have to do alternative exercises to avoid doing so.

[Anonymous]

+1 for PT. Core strengthening should help with back pain, not cause it, so it sounds like you need some professional help.

[Anonymous]

Agree with more planks. Build up to a 2 min plank daily. Also maybe get a Stealth fitness plank trainer.
Pilates rollups are NOT supposed to hurt. Check for alignment of your spine. All the leg exercises with just the chest and head lifter really do help strengthen abs over time. Its not a full sit ip, just raise up to top of shoulder blades (or as much as you can until then). The working your legs while the neck isnup will use your core for balancr and those muscles work as well.

[Anonymous]

Swimming is a great core workout as well.

[Anonymous]

All that repetitive back flexion can be unhealthy for some! Stop the crunches. Look for standing *core* (not just “ab”) workouts, perhaps, and see how those feel. They can be amazing — eg, Pallof press, Woodchop, etc.

[Anonymous]

Thanks so much you guys, this is a wealth of information, I'll try to implement these ideas!

[Anonymous]

Simple exercise
Lie on the floor on your back
Raise both legs and lower them so that they are just 2 to 3 inches off the ground, hold that for about 30 seconds or more

[Anonymous]

Anonymous wrote:Simple exercise
Lie on the floor on your back
Raise both legs and lower them so that they are just 2 to 3 inches off the ground, hold that for about 30 seconds or more

This is only simple if you can correctly engage your "core" and maintain appropriate pressure regulation.

OP- honestly, to me it sounds like you arent engaging properly. You may need to use a Pelvic PT or postpartum PT program to start at the beginning and learn how to engage your TVAs and appropriately manage pressure within the diaphragm and pelvic floor and abs. My favorite are getmomstrong or Belle Method but you might prefer Jill Miller or Michele Edmison who are both over 40+.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

OP- honestly, to me it sounds like you arent engaging properly. You may need to use a Pelvic PT or postpartum PT program to start at the beginning and learn how to engage your TVAs and appropriately manage pressure within the diaphragm and pelvic floor and abs. My favorite are getmomstrong or Belle Method but you might prefer Jill Miller or Michele Edmison who are both over 40+.

Thank you so much!

[Anonymous]

I mean thank you so much to 10:33!