Ab workout alternatives to situp/crunch?

[SP33Demon]

I had a herniated disc recently and am looking for some ab strengthening/sculpting exercises that aren't hard on the back like situps/crunches.

Here is one video I found:
http://www.youtube.com/v/qlTz7LFrInI&hl=en_US&fs=1

Any other suggestions? Critiques on the video?

 

[blackdogdeek]

didn't view the video but have you tried:

hang from pullup bar and bring knees to waist height
hang from pullup bar and bring knees to elbows (may require swinging)
hang from pullup bar and bring toes to bar (requires swinging)

edit: also static plank position

edit: also you can use the tricep cable pushdown thing to kneel on ground and pull your upper torso toward the ground

 

[vi edit]

Yep, the hanging knee raises are a good one. Not too sure on the swinging ones...that just sounds rough on a back.

Planks are great. So are bicycles (on your back, bicycle motion for 60 seconds, reverse, another 60 seconds). There are also sicissor kicks (raise legs off the floor and make scissor motion).

 

[SociallyChallenged]

didn't view the video but have you tried:

hang from pullup bar and bring knees to waist height
hang from pullup bar and bring knees to elbows (may require swinging)
hang from pullup bar and bring toes to bar (requires swinging)

edit: also static plank position

edit: also you can use the tricep cable pushdown thing to kneel on ground and pull your upper torso toward the ground

I'll come back to this thread to give some more info, but for a herniated disc, these are a bad idea. Anything that puts the lumbar spine into significant flexion can promote further herniation of the disc posteriorly. With a herniated disc, most ab work done should be isometric with varying rotational, flexion, extension demands. These aren't even good exercises for the abs in normal individuals - they're essentially a hip flexor exercise more than anything. I'm not saying this to put you down, blackdogdeek. I just wanted to put it out before he hurt himself.

 

[SP33Demon]

I'll come back to this thread to give some more info, but for a herniated disc, these are a bad idea. Anything that puts the lumbar spine into significant flexion can promote further herniation of the disc posteriorly. With a herniated disc, most ab work done should be isometric with varying rotational, flexion, extension demands. These aren't even good exercises for the abs in normal individuals - they're essentially a hip flexor exercise more than anything. I'm not saying this to put you down, blackdogdeek. I just wanted to put it out before he hurt himself.

Cool, can you check out the vid and let me know? I don't want to make things worse, but have been just doing light curls and baby pushups to stay strong so far.

 

[blackdogdeek]

I'll come back to this thread to give some more info, but for a herniated disc, these are a bad idea. Anything that puts the lumbar spine into significant flexion can promote further herniation of the disc posteriorly. With a herniated disc, most ab work done should be isometric with varying rotational, flexion, extension demands. These aren't even good exercises for the abs in normal individuals - they're essentially a hip flexor exercise more than anything. I'm not saying this to put you down, blackdogdeek. I just wanted to put it out before he hurt himself.

my bad. but no worries, i freely admit i have less expertise than others in this forum.

 

[Lazarus52980]

Look up how to do a barbell overhead squat. If you do it right, your should not have moving your back much at all, and its a great ab workout (It doesn't sound like it at first, but try it, you will see)

 

[SilthDraeth]

I too could use some advice here. I have had back surgery, l4 l5 s1 fusion. I am overweight. 240lbs, and most of it gut weight.

Not trying to thread hijack, but I was about to make a post and saw this, and figured the same info the OP needs would benefit me as well. If not, then I will start my own thread.

So please focus mainly on the OP and if my situation is answered by his question, just let me know.

Thanks.

 

[SP33Demon]

I too could use some advice here. I have had back surgery, l4 l5 s1 fusion. I am overweight. 240lbs, and most of it gut weight.

Not trying to thread hijack, but I was about to make a post and saw this, and figured the same info the OP needs would benefit me as well. If not, then I will start my own thread.

So please focus mainly on the OP and if my situation is answered by his question, just let me know.

Thanks.

I found this site yesterday as well:
http://www.strengthcoach.com/public/1455.cfm

Some similar stuff to the OP but not sure if it's good for us with back problems. My main issues are in the thoracic area.

 

[SilthDraeth]

I found this site yesterday as well:
http://www.strengthcoach.com/public/1455.cfm

Some similar stuff to the OP but not sure if it's good for us with back problems. My main issues are in the thoracic area.

Thanks. Some of the exercises in the first video are similar to what I am doing in Physical Therapy. I am mainly looking for stuff post PT. If you would like, you could pm me your info, and once I get through with my PT , I can mail you a copy of all the workout stuff my therapist prints up for me.

One other thing, to try with a bit of caution, that helped me prior to surgery and even a bit after is...

1. Lay on couch, but put your chest on arm of couch and relax...
or 1b. Lay on couch but put your knees on arm of couch and body on main of couch and try to lower hips into couch.

Of course be careful. When my back would go, it would make me unable to walk or stand on my own, and would have severe muscle spasms, etc. If that is how your back goes, be extra careful, but the stretch I mentioned really helped mine, having two herniated disks in l4 l5 s1 region.

 

[Baked]

I like doing the leg raise to chest on a pullup bar move.