Abdominal exercises cause lower back pain?
I'm attempting to get a 6 pack but the exercises i'm doing to work my lower abs (laying on back, lifting legs off of the floor etc.) are causing pain in the lower of my back and it arches off of the floor. if you've got any solutions to this problem please help :)
on a side note, if you have any tips on getting a more toned body they will also be appreciated.
thanks very much.
Public Comments
1. stop then2. I have this problem as well. Just Google some more excercises and focus on the ones that done hurt you.
Crunches, side bends, etc.
3. learn how to stretch your lower back. it might help
4. Leg lifts are counter-productive for 6 pk muscle.
6pk doesnt attach to the legs.
Do weighted crunches w/ a light weight lifting wt held on your upper chest.
Do maybe 5 reps to start if there's no discomfort.
Curl your torso up, your spine should be curved when doin em.
Hold the up position a few secs, then lower slowly, not too slowly.
Gradually add reps & wt, maybe do 3 sets of 8-10 & add wt, or do one long set.
If there's any pain, refrain, use your brain.
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http://www.cdc.gov/healthyweight/index.html & many good links.
http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1 US Dept of Agriculture’s Food & Nutrition Info Center.
http://www.fda.gov/Food/FoodSafety/FoodborneIllness/FoodborneIllnessFoodbornePathogensNaturalToxins/BadBugBook/default.htm
http://health.nih.gov/topic/VitaminandMineralSupplements/FoodNutritionandMetabolism National Institutes of Health
http://hp2010.nhlbihin.net/menuplanner/menu.cgi National Institutes of Health, Heart, Lung & Blood Institute: Calories of food items: fruit, veg, dairy, grains & starches, animal flesh, beverages, fats [butter, mayo, oils, etc]
http://lpi.oregonstate.edu/lpirx2.html Diet & exercise. Linus Pauling Institute
http://www.mayoclinic.com/health/exercise/SM00109 Exercise, diet & losing excess bod fat. Chart for how many cals burned per hr by various exercises.
http://www.dukehealth.org/health_library/health_articles/the-unquestionable-benefits-of-strength-training ..Sets of 8-10 reps to fatigue is more efficient than 12-15 in building muscle.
5. hey, you have to be careful with a lot of the most well known exercises such as sit ups and crunches as they do cause a lot of pain.
One of the best exercises you can do for abs are planks, these are an isometric movement and will build up your core strength and abs and are very important. Also there are a few different varieties once you are comfortable with these like side planks and military planks.
Another great exercise are the hanging leg curls you can begin with the bent leg version so hanging from a bar you raise your knees to your chest, flexing your abs as you do but without swinging, once you feel ready to progress you can do the same with straight legs but first feet pointing to 90 degrees and then when ready feet right up facing the ceiling.
You could always check out lovesexyabs you will probably find that useful. Hope that helps!!
