Hi Guys! As most of you know; I am 40, 8 yr martial artist, with sever back injuries. (healed broken back, ruptured protruding disc - 4th lower lumbar pushing into the spinal cord) as a result of a recent (within the last 8 months) reinjury to the back, my abs have gone quite soft oh okay the ae mush. I am trying to get them back (I know they are in there somewhere) I can not do any crunches or hanging anything!, no pulldowns, no sit ups...... I work with the large exercise ball ( lay on my tummy and lift leg and opposite arm simultaneously) , but that is not working fast enough for me! My KF brother said the swimming would help. Any of you know any more tricks of the trade that will not stress the lower back? I have nice biceps, tric's, hams, quads, lats, you name it........and then ther e is this this....poooooch! arrrrrrrgh! I want my sexy body back NOW! *w* Thank you ---muah! KGF
Get a walking routine going, jogging if you can handle it. It's great for fat burn. That and cycling.
If your abs have gone "mushy" (that's a technical fitness term, by the way), it's a bodyfat issue we're working on. With your, painful to read, list of injuries, swimming may be your best bet. It's a great low-impact, cardio workout, and if you include a kickboard and swim fins, can be a great leg workout too. The exercise you mentioned, sometimes called the Superman (err...woman in this case), is more of a rehab move/low back strengthener, I wouldn't expect it do affect your abs at all. But certainly, keep doing it. Also, you may want to try reverse hyperextensions on the ball. With your stomach on the ball, grab something solid with both hands (watch your balance!!), you're going to lift both legs at the same time, until your body is in one straight line, hold that position for a 2-count, then lower back down. Keep your feet together, and go slowly with no bouncing. My clients have gotten great results doing 4 sets of 8. It's going to work everything from the low back down (lower back, glutes, hamstrings, a little bit of calves, and some oblique abs, due to the ball wobbling). It's a favorite of the Westside Barbell Club, who use the exercise to strengthen their backs to support 800+ pounds for squatting. I think it may be worth trying, just go slow and ease into it. Good luck.
Considering the severity of your back condition may I suggest that you obtain a daily abdominal routine set up by a/your physical therapist or doctor. In the meantime concentrate on proper nutrition, lowering your fats & carbs and aerobic exercise loike running or swimming that has been previously suggested to burn excess fat.
THANKS! bewatermyfriend! this sounds like one I will love from the abs to the lower back. one question though. what do I hold onto? and should the arms be even in line with the head? or can it be like a bar bell or something on the ground where the arms are on the floor? and I lift my legs at the same time up? no walking or running for me! this is great! this is great! thanks KFG
I would check out a reputable kinesiologist. They might not be mega cheap, but I would think it would be worth it. Usually they are less conservative in their estimates of what you can do after injury, you just have to be very careful and stringent on your form. "with your stomach on the ball..." BeWaterMyFriend - Did a qualified fitness instructor just say "stomach" when referring to the abdomen??? tut tut
For actual ab work, you might try some static exercises, like, as you're walking down the street, just tense your abs as hard as you possibly can for a count of 6, then immediately repeat the process once you relax (ie, almost no rest time) and repeat till failure. They're called Great Walls, I believe.
KFG, you can hold onto anything that won't move. It doesn't matter much where you grab, as long as you feel solid and comfortable. A barbell might roll around, but if you have an exercise bench, you could put the ball on top of the bench, lay on top of the ball, and grab the pad of the bench. Adam, sorry bro. I must've been in the wrong frame of mind, talking about mushy abs and all. If you catch me doing that again, feel free to front kick me in the rectus abdominus or maybe a roundhouse to the vastus lateralus. Just don't hit me in the adductor magnus.
Don't even start me on anatomy mate. I'm in the middle of doing an anatomy group project and presentation for Thursday on the elbow joint. I've got muscle and bones coming out my ears, so to speak :woo: *Muay Thai roundhouses to BeWaterMyFriend's tensor fasciae latae and sartorius* Deadleg ensues. Oh yeah, do you think the kinesiologist is a good idea? I've read a lot of good things about them when it comes to serious injury recovery, and come across some people with good experiences.
Funny but slightly random story...I was about 5 years old, at the dentist with my sister and mom. Mom says "The dentist will give you something to make you numb, so the drill won't hurt." I say "What's numb?" Sister says "This is!" And wails me in the leg, giving me my first dead leg. :cry: Two years later, she broke my collarbone with a shoulder throw, but that's another story. Anyway, yeah, with KFG's list of injuries, I would be much more comfortable if she saw someone who could prescribe a specific routine for her, after performing a detailed exam and assessment.
