abdominal muscle training

[eortiz]

To support your back muscle, you need to have strong abs muscles. Now there is the sit-ups and leg raises but that only works the upper abs muscles. How do you work the lower (below the navel) muscles? I have an herniated (between L4 and L5) disc that's why I need to work on by "core" muscles. Thanks for nay advice.

 

[KMKS]

To support your back muscle, you need to have strong abs muscles. Now there is the sit-ups and leg raises but that only works the upper abs muscles. How do you work the lower (below the navel) muscles? I have an herniated (between L4 and L5) disc that's why I need to work on by "core" muscles. Thanks for nay advice.

try lying on your back w/ your legs straight up in the air. raise your head a few inches off the floor. Now extend your arms up to touch your toes at the same time lifting your butt off the floor slightly. This will stretch your lower abs and help to strengthen them. It's similar to doing crunches but IMO a bit more effective. I'm not any kind of doctor or fitness specialist though, so i don't know how this would be for your back...you might want to check w/ a professional before trying anything new...

 

[Iona]

When I had an injured lower back I was given some 'pilates' type exercises by a PT, involving particular breathing patterns as you make small movements - so as not to jar the back. Within two weeks I noticed a great deal of difference - both in terms of stomach and back strength.

I know that you can purchase pilate books/DVD, etc, which would explain the 'breathing' aspect (which is crucial).

Iona

To support your back muscle, you need to have strong abs muscles. Now there is the sit-ups and leg raises but that only works the upper abs muscles. How do you work the lower (below the navel) muscles? I have an herniated (between L4 and L5) disc that's why I need to work on by "core" muscles. Thanks for nay advice.

 

[gearshift]

I would try some sort of yoga routine. I wish I could offer a more specific answer or some specific instruction, but I just know the yoga I've done with my girlfriend has been great for my abs...and it's not that intense. Although, if you do have back problems, you should be very careful.

 

[MaxPrime]

I would try some sort of yoga routine. I wish I could offer a more specific answer or some specific instruction, but I just know the yoga I've done with my girlfriend has been great for my abs...and it's not that intense. Although, if you do have back problems, you should be very careful.

If you have a training partner,

Lie on the floor with your partner standing over you, facing your feet
Raise your feet into the air with your abs
Have them throw (with a lot of force) your legs downward
Resist and pull them back up

You can do it to the sides to work obliques - it has been very easy on my back but very hard on my abs.

 

[ed073]

To support your back muscle, you need to have strong abs muscles. Now there is the sit-ups and leg raises but that only works the upper abs muscles. How do you work the lower (below the navel) muscles? I have an herniated (between L4 and L5) disc that's why I need to work on by "core" muscles. Thanks for nay advice.

you can't contract only the "upper" or "lower" part of the rectus abominus, it's all one muscle, see below

http://www.exrx.net/Muscles/RectusAbdominis.html


here are some exercises for you:

http://www.exrx.net/Lists/ExList/WaistWt.html

 

[pculberson]

... I have an herniated (between L4 and L5) disc that's why I need to work on by "core" muscles.

I had back surgery (microdiscectomy) for a ruptured disc between L4/S1 on July 31, 2002 and thankfully, my wife is a Pilates instructor. I went through 6 weeks of traditional PT after the surgery with some limited success. The back pain was mostly gone, but it still felt somewhat unstable in my lower back.

I then started doing private Pilates lessons twice a week. That made a HUGE difference. The rectus abdominus is only one of many, many muscles that contribute to supporting the spine. No pun intended, but the "core" of Pilates is core stabilization. If you want nice flat abs and a strong back, I would very highly recommend finding a competent Pilates instructor in your area.

Good luck with the back injury, they really suck!

 

[closesupport]

I had back surgery (microdiscectomy) for a ruptured disc between L4/S1 on July 31, 2002 and thankfully, my wife is a Pilates instructor. I went through 6 weeks of traditional PT after the surgery with some limited success. The back pain was mostly gone, but it still felt somewhat unstable in my lower back.

I then started doing private Pilates lessons twice a week. That made a HUGE difference. The rectus abdominus is only one of many, many muscles that contribute to supporting the spine. No pun intended, but the "core" of Pilates is core stabilization. If you want nice flat abs and a strong back, I would very highly recommend finding a competent Pilates instructor in your area.

Good luck with the back injury, they really suck!

if you have Kazzaa file sharing program you can download numerous pilates and stomach exercise videos (mpg and avi) free of cost... ohh and yoga, and more...

pilates for dummies is a good mpg. it explains what its working and also gives beginner to advance demonstrations.

 

[skydive69]

To support your back muscle, you need to have strong abs muscles. Now there is the sit-ups and leg raises but that only works the upper abs muscles. How do you work the lower (below the navel) muscles? I have an herniated (between L4 and L5) disc that's why I need to work on by "core" muscles. Thanks for nay advice.

There was an interesting study that attempted to determine the best ab exercises, and the following three led the pack:

1. Leg ups
2. Lying bicycles
3. Balance ball situps

I do all three.

The leg ups (or knee ups) are accomplished hanging from a bar and bringing the knees are legs up. It is a killer workout for the lower abs. Most gyms have devices that make hanging easy - they support your upper arms. I have them in my home gym.

The bicycling movement also is great, and lastly the situps on a balance ball are very effective.

 

[closesupport]

To support your back muscle, you need to have strong abs muscles. Now there is the sit-ups and leg raises but that only works the upper abs muscles. How do you work the lower (below the navel) muscles? I have an herniated (between L4 and L5) disc that's why I need to work on by "core" muscles. Thanks for nay advice.

http://www.spine-health.com/topics/conserv/sciaex/sciaex01.html

http://www.brianmac.demon.co.uk/siteindx.htm

 

[GIFF07]

Ask your doctor treating your back injury for some exercises, if he cant come up with any then take the advise of the people here. I would hate to see you strain your injury and end up worse off (the back is nothing to fool around with in that regard if you seriously hurt it you will feel it whenever you move). Some of the Pilates and Yoga movements need to be shown to you by an instructor otherwise you could hurt you back worse (you might be okay with a healthy back).

 

[thor]

hello Eortiz, Hola
I hope iam not coming to late to answer youyr question about abdominal training. please follow that link to see a few abs routines http://www.ptlondon.com/diary/42.htm . If you do leg raises, they work the lower abdominals by the way,. especially good exercise if you are hanging on a high bar. you can do them also twisted, to train the obliques.
If you havent made your mind up about your abs routine, please mail me and I would put a routine together to work the abs and lower back. most important is, that the abs workout becomes part of the life style, like the cycling.
good luck thor

To support your back muscle, you need to have strong abs muscles. Now there is the sit-ups and leg raises but that only works the upper abs muscles. How do you work the lower (below the navel) muscles? I have an herniated (between L4 and L5) disc that's why I need to work on by "core" muscles. Thanks for nay advice.

 

[youm0nt]

get on all fours,now move your leg forward to the opposite elbow.it works the obliques.left leg to right elbow,right leg to left elbow.

 

[mud_menace]

When I had an injured lower back I was given some 'pilates' type exercises by a PT, involving particular breathing patterns as you make small movements - so as not to jar the back. Within two weeks I noticed a great deal of difference - both in terms of stomach and back strength.

I know that you can purchase pilate books/DVD, etc, which would explain the 'breathing' aspect (which is crucial).

Iona

I agree, I've actually done the whole Pilates/yoga training and its amazing. I too have a weak back, but this training has been great. I would either get a good DVD or take it at a real Pilates or yoga studio otherwise you end up sometimes w/ instructors who aren't that qualified.