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Thread: abdominal exercises

  1. #11
    Grouper
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    12/02/2007
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    stand with your feet hips distance apart, hands on knees, squat till your elbows are bent out to the sides (just comfortably, not too deep, take your weight on your hands and knees) back and head forward (not a straight down squat, slight forward bend ) gaze down, inhale retain breath, pull your stomach in and up then push out as far as you can, repeat as many times as comfortable on the 1 breath, exhale, come to standing, and repeat if able, gradually increase reps. You can do this with your butt against the wall (stand about a foot or so away from wall) for security if you want. And do these on an empty stomach, very important. These are called abdominal lifts, 6 pack here you come!
    With the privilege of diving, comes the responsibility of conservation.

  2. #12
    Guppy
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    11/29/2007
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    I also have a bad back missing a part of a disc courtesy of a 16 yr. old kid joy riding in mom and dad's SUV, I have dealt with this for 18 years and the key is flexibility and consistency, I started out slow and am able to do ab and back workouts without complications, core training does work.I also agree check out a class or seek some supervision if this is new to you, not worth causing any further problems.Also keep the weight off, you would be amzed how much better you feel, I dropped almost a hundred pounds.

  3. #13
    Grand Master Spammer Founding Member
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    I've got a disc problem in my back and once I started doing strength training my back is getting much better. I'm now diving my doubles with no side effects the next day thanks to that.

    The Mayo Clinic has some good information on training that seems to work for me. The doctor by the way said to use the amount of weight that doesn't cause pain and eventually you can up it a bit and just keep working at it that way. Worked for me, or is working.
    Matthew P. Cummings
    Moberly MO

  4. #14
    Barracuda Founding Member
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    Quote Originally Posted by ScubaToys Larry View Post
    Try reverse crunches. Lie on your back, hands on the floor kind of along your side. Then bend your knees up toward your chest, then crunch your butt off the ground like you are trying to sorta' do a backwards somersault. Crunch up and hold for a second or two - just like normal crunches, exhale when crunching, inhale when going back down.

    this keeps your back flat on the floor but still works the ab muscles in much the same way as a crunch.
    along with these you can also do it with one leg at a time brought in, keeping the other leg off the ground a few inches, and straight as possible.
    Danilo

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  5. #15
    Grouper
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    I like 60 sit-ups, 60 second plank and about 1/2 hr of hula hooping. I know you don't do sit-ups but the hula hoop may be very good. Don't waste your time using a hoop from Walmart. The skinny Whamo type we used as kids are useless. I use a hoop made from black plastic 160 psi water wrapped in gaffers tape or hockey stick tape. Go on line and google hooping.

  6. #16
    Banned
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    Hmmmm seems to be many proponents of hula-hooping. Any scientific evidence that it's really an effective workout though? Compared to, say, something as random as belly dancing?

  7. #17
    Grouper emt's Avatar
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    Well, you guys made me want to retry hooping or hula hooping. This article sounds interesting: Introduction to Hooping: Hooping.org Magazine

    This quote sounds good: "Hooping also just feels good. Another advantage of a bigger heavier hoop is that as it circles your waist, it gives you a solid massage. Your intestines and organs get a firm rythmic rubbing. It feels great! Some claim that hooping has other energetic benefits as well, but I can only speak for myself: I find hooping quite meditative, and perhaps more importantly, hooping makes me smile. Playing with a hoop works up a nice sweat, and like any cardiovascular exercise, it can hit the reset button on a bad mood. It's simply a lot of fun; and I'm a firm believer that fun is healthy."
    TRUST:::Believing in the honesty and integrety of others...He took me into his confidence...

  8. #18
    Guppy
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    What specifically is your back issue?

    Yoga may be an excellent choice, have you tried it? Therapeutic forms of yoga such as Iyengar (and others) can accommodate a variety of injuries through props and modifications to the position. A few specific yoga positions such as Plank (think of the top of a push up) position strengthens both the back and the abdominal muscles. A more difficult positions, Dolphin plank, is similar but you hold yourself on your elbows. Side plank focuses more on the obliques.

  9. #19
    Grouper
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    04/08/2009
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    The core exercises with a fitness ball slide show on the mayo website should be a good choice for you. Thanks for that very informative link Monant.

  10. #20
    Shark
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    just started hooping-definately NOT the kind we had as kids!but is a great workout that you can do in front of TV, 30 mins goes by quickly! had major lower back and flexability issues, seem to be getting better, without having to go to gym or yoga/pilates studio

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