Lower body exercises...

lgschofield · Post by **lgschofield** » Wed May 06, 2009 7:29 am

Hello... name is Lisa and I began an exercise (cardio and Strength training) program 5 weeks ago.

Today I need to do lower body (legs) and am wondering if there are exercises I can do that will not be hard on back. I have lived with a herniated disc in the lower back for many years. I cannot do exercises that require real heavy lifting. (I use dumbbells for upper body; 10-20lbs right now).

Thanks for any advice!

Lisa

ldematto · Post by **ldematto** » Wed May 06, 2009 9:10 am

Hi Lisa!

I don't remember if they are already in your routine but lunge variations shouldn't hurt your back. I have a congenital spinal disorder that is giving me no problems doing lunges, dead lifts or squats. Those would be the three I would recommend as they have been recommended to me here.

Of course the stationary bike working in a higher intensity over time is great for your lower body. lower body is where I am strong, upper body is weak

Or for specifically glutes and thighs the treadmill, steady but increase the incline.

Just 2 cents

Lu

lgschofield · Post by **lgschofield** » Wed May 06, 2009 10:34 am

Hi Lu,

Thanks for the feedback! Here is what I did this morning:

25 minutes of Cardio (like you it just gets me warmed up and feels good)!

Squats using 5lb dumbbells
lunges (I could only do 10 of them! I have a balance issue it seems!)
Front Kicks (3 X 12 with 5 lb dumbbells)
Lying Adduction (3 x 15 5lb dumbbells)
Lyng Abduction ( 3 x 20 5lb dumbbells)
Sit-ups
Butt Squeezes

What do you think?

ldematto · Post by **ldematto** » Wed May 06, 2009 11:28 am

Are you splitting your workouts, upper/lower? I try to do a full body workout each time, but I'm sure I miss a thing or two - always looking for feedback here. Normally for full body you do either squats or lunges, not both and work in upper.

I had a real hard time with lunges at first (same issue, balance!) but it was easier (for me) to do walking lunges. Try that. Now I can do them all without the balance issues I had.

Otherwise it looks good for lower and a little ab work - sit ups huh? I can't do a single one!

Lu

P.S. Yesterday morning was HIIT Cardio day and I couldn't stay away and went back for some steady cardio - I really believe it helps to shed fat, as long as it doesn't take away from the weight training which is essential.

lgschofield · Post by **lgschofield** » Wed May 06, 2009 2:45 pm

Hey Lu,

Well I guess I should say that I really did crunches because that is what I did. I dont know why I called them sit-ups. I actually hate doing both of them. While I can visually see in the mirror that I am losing inches on sides, arms, legs, etc. I have this huge tire around middle that doesnt seem to be disappearing!

As far as squats and lunges on the same day...that is probably own ignorance at trying to figure a routine out on own.

I have been doing

Chest and Shoulders (day 1)
Biceps and triceps (day 2)
legs (what I thought was lower body) Day 3.

I have a book called 'Sculpting Her Body Perfect" by Brad Schoenfeld and it gives different exercises for each body part so I just sort of work out of that book using the ones I can do at home without machines.

Packard · Post by **Packard** » Wed May 06, 2009 3:03 pm

Don't forget your calf raises, inward, outward and centered. Use a full range of motion by standing on a set and letting your heel go low before going to the raised position. Do one leg at a time.

ldematto · Post by **ldematto** » Wed May 06, 2009 5:01 pm

Lisa,

They say crunches don't work but I still do a few obliques crunches along with leg raises and glute kickbacks.. True to form losing weight all over (Good mix of Cardio and Weight Training) will reduce that tummy of yours. However for me (and maybe everyone) that's the last area that (still) needs work.

I wish I had a before picture - I'll try to scrounge one up somewhere - but then again I wasn't too keen on picture being taken back before change of life style - but determination and staying with it really works! I actually put on a bikini for progress pics! Now I want to look like I "belong" in it!

You have the right attitude - you'll do great!

Lu

swanso5 · Post by **swanso5** » Wed May 06, 2009 6:28 pm

those sit ups will hurt your back well and truly before upper body lifting will

as long as you progressively increase the wt and maintain correct technique then the "nothing over 10pds" rule applies and it never should

i've had and continue to have minor back prblems but i have still deadlifted twice body wt

www.uponlinetraining.com

ldematto · Post by **ldematto** » Wed May 06, 2009 7:34 pm

Hey Swanso - can you re-read your second sentence ? Is that what you meant to say?

swanso5 · Post by **swanso5** » Wed May 06, 2009 8:56 pm

it won't apply was what i meant to type

thanks for the heads up

www.uponlinetraining.com

lgschofield · Post by **lgschofield** » Thu May 07, 2009 7:05 am

Thanks for the feedback everyone! I really dont do crunches often and when I do; I dont do many. I have read that to work the you need to clean up the diet so I think I had the understanding that there wasnt much purpose to doing endless crunches.

I am going to work on posting a picutre of myself and trying to get measurements taken. I wish I had taken them 5 weeks ago when I started this because (even though I havent seen a loss on the scale) I have gone down an entire size in clothes. I have some pants and skirts that I can actually pull off without unzipping!!! I love that.

I really didnt like picture taking prior to this either but will try to get one posted and stats taken soon. I am traveling for work today so day off from training.

Have a great day everyone!

Lisa

Packard · Post by **Packard** » Thu May 07, 2009 7:56 am

ldematto wrote:
...They say crunches don't work...

There are a lot of "theys" out there, but I'm not one of them.

Crunches do work you abs and they do them fairly well. You should do side crunches, 3/4 crunches and straight crunches. This will work all of the upper abs.

You need to balance that with an equal amount of upper back work too.

first choice for torso work is hanging leg raises. These should also be done with multiple angles.

Leg raises on you back on the floor can cause lower back pain so be careful with it. They do work your lower abs well so there is a place for these in your routine. Place the palms of your hands under your glutes to minimize the compression on the spine. If you get back pain, delete this exercise.

Planks are the current fad ab workout. They do not work the abs through a full range of motion and I don't perform them for that reason.

Twists with an empty bar on your back will tie all the torso work together.

Medicine ball work will tie the serratus muscles to the abs and are excellent too.

Don't think of training your abs, instead think that you are training your torso. You need to train all the muscles in your torso for peak performance.

Barre work (ballet exercises) and Rockettes kicking will do an excellent job on the abs. Or kicking at a heavy bag karate style will do a similar job for you.

swanso5 · Post by **swanso5** » Thu May 07, 2009 9:26 pm

I have some pants and skirts that I can actually pull off without unzipping!!! I love that.

so do i

crunches are terrible, really they are

1 - the amount of compression you are allowed to safely apply to your back at work is 7000pds (look this up if you don;t believe me)...guess how much force each crunch yeilds? yep 7000pds...imagine the damage doing these every day like so many do

2 - the range of motion is so small nithing is really getting worked, let alone through a full range of motion

3 - all they do is train the top layer of muscles that do almost nothing for actual function...if you know of core training, this isn't...they are themuscles just under the skin of the torso, not the deep core muscles you try and engage during pilates

4 - the action of them is to pull the rib cage towards the pelvis which tightens up the ligamnets which will eventually curve your upper back giving you shitty upper body posture as well respiratory problems as you can't open your lungs up properly...not too mention associated problerms at the shoulders, hips, knees and ankles to name a few

5 - i'm not sure why packard says hanging leg raises are great when you have to overcome your own lower body weight but lying leg raises are a no go'...its the same movement just a diffeent angle...if anything lying are easier (or should be)...they're actually one of beginner entry core exercises

6 - not many isometric exercises do work through full range of motion, and they're not meant to

www.uponlinetraining.com

ldematto · Post by **ldematto** » Fri May 08, 2009 6:01 am

Lying leg raises was one of the exercises doctor told me to do to relieve back pain?? I'm good with them....

swanso5 · Post by **swanso5** » Fri May 08, 2009 6:04 am

best to start with bent leg and work up but not many can do them properly and the risk to benefit is too high

www.uponlinetraining.com

Lower body exercises...

Lower body exercises...

Hi Lu!

Thanks LU

Thanks for the advice all...