Help!! Re: Abs
I have a problem! :rolleyes: I hurt my tailbone in a fall a couple months ago and it is taking forever to heal! I can do all my exercises EXCEPT my abs! The only Ab exercises I know require sitting on my tailbone/butt...can't do!
Is there any kind of exercise you can do for your abs/tummy that you can do standing up or kneeling? I can't find any and I'm desperate! Would appreciate any suggestions you have. Thanks! :thup: |
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http://www.fitsite.com/index.cfm?CategoryID=23&do=list -Nat |
Hi Morgan! There are ab exercises I use that don't require sitting on the tailbone, although I'm not sure how far your pain radiates.
Here they are (they don't involve kneeling or standing, though): -Lie on your back, with your legs bent and lifted, preferably with your lower legs on a chair, or something else that's the right height. Squeeze and lift your upper body (like a crunch), hold for a second or two, and lower. This works primarily the lower abs. -Lie on your back, with both legs bent (as before), only without a chair, and straighten them so they're at roughly a 45 degree angle with the floor. This one is versatile--you can either just hold them there, or lift and lower them. Works most of the abs, but the upper abs more. -Lie on your back with your legs straight out in front of you. Lift legs, keeping them straight (not locked straight--soft straight), to about a 60 degree angle with the floor. Hold a second or two, and lower. You may want to hold onto something with your arms above your head to keep your upper body down. This works the upper abs. -Lie on your side, supporting your upper body with one elbow, and squeeze sideways, hold for a second or two, and repeat. This works the obliques. Here's one that doesn't require being on your back: get on your front, put your elbows below your shoulders, and support the lower half on your toes. It's a little like push-up position, except you're on your elbows. You can either clasp your hands together or hold them in fists side-by-side, or whatever else feels comfortable. Keep your body straight (you'll need all your trunk muscles for this) and hold for as long as you can. I don't know if there's anything in there that you can use, but hopefully there's something. There may be a bunch of Pilates moves that would work for you, though you would probably have to modify some a bit. Good luck! :) |
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These are similar to the Pilates moves and oh boy are they effective: Mathews Method |
Holy smoke, Nat! Some of those look excruciatingly hard! I gotta try 'em! :)
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-N |
I have ridiculously weak abs, so this may not be challenging enough for you, but it is a standing exercise:
Stand straight against a wall (upper back should touch the wall, heels should be touching or just a little apart from it). Using your ab muscles, tuck your pelvis under and flatten the small of your back against the wall. Hold for a while (the longer the better), then release and repeat. |
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