Need some help for working on abs

[kapet]

I'm 49 years old , 6'3" tall and about 220 lbs . I have had a couple not so successful back surgeries . I need to know if there is a good beginners ab dvd that I could try that might have some easier but effective exercises for me ? I have the ab diet dvd already . I'd like to ideally get down to 195-200 lbs . son bought P90X and I've been do some of the weight exercises with great results . I can lift weights , it's the ab part that's tough for me . I know once I get a bit of muscle there I'll be able to increase the intensity of workouts . You know how after doing a pile of crunches all your stomach muscles hurt , I don't get that pain ( I want to feel the burn ) . Am I doing something wrong ? They say to keep your abs tight while you're doing the exercise and don't forget to breathe .I'll keep abs tight once I have some ( ha ha ) .
Any help with this will be greatly appreciated .
Thanks and Cheers , Kirk .

[swanso5]

Mate you want to focus on getting your deep core muscles working (ta, multifidis)which will support your back, not worrying about the external muscles (rectus abs etc)which will not

you definately to read up on this guy, the number back expert in the world:

http://www.backfitpro.com/

[kapet]

Thanks for the link to his website , I appreciate the help . Cheers , Kirk .

[juan92]

its the muscle under the abs that u have to train, i know this because i use them for sprinting.

[Kevsworld]

As long as you are using good form, there's no need to worry too much about "feeling the burn." Sometimes I get sore, sometimes I don't--there's not a direct connection between muscle soreness and the effectiveness of your workout.

Kevin
http://strongandfit.net

[Packard]

Don't think "abs"; think "torso". Work all the muscles in your torso equally. Add some twisting exercises too.

(Has your doctor cleared you for these exercises?)

For the lower abs, hanging leg raises forward and towards the sides.

For the lower back and hips, get down on your stomach on the ground and point your arms forward and legs straight. Lift both your arms and legs about 4" to 6" off the ground (but don't bend at the knees).

Crunches: straight, side and 3/4

barre work: Kick front, side and back with each leg while holding onto a stationary object.

Twists: Swing a base ball bat lefty and righty; or place a bar over your shoulders and twist side to side with your arms extended along the bar.

Avoid: leg raises while lying on the ground on your back as this can cause back pain.
Avoid: Planks as these will compress the lower spine.

[swanso5]

Avoid: Planks as these will compress the lower spine.

could you use push ups then?

[Packard]

Avoid: Planks as these will compress the lower spine.

could you use push ups then?

Push ups also compress the lower spine. If the doctor allows them, then fine. When I do them they seem to bother me far less than leg raises (supine). I don't do planks; I don't believe in isometric exercises.

[swanso5]

what about bear crawling or something then?

[Packard]

what about bear crawling or something then?

I've never seen or done any bear crawls, but I just looked it up on line and there were videos showing how it is done.

It looks intriguing. I think it would make an excellent torso exercise (arms and legs too). As long as the wrists do not suffer from the motion I think this would be a good exercise. I will try it when I get home tonight.

[swanso5]

i was asking because it's essentially the same position as a push up and a plank...

[Packard]

i was asking because it's essentially the same position as a push up and a plank...

Not really. With push ups your legs are fully extended and your back is straight. With the crawls your back is curled and your legs are not fully extended.

The compression on your back works like this. Consider a pencil. You can bend it slightly by putting your thumbs in the middle and pulling down on the outer ends with your other fingers.

As the pencil bends, the thumb-side of the pencil tries to compress (but wood does not compress well) and the the other side of the pencil stretches. Keep doing this and the pencil will break.

We don't break. And the spine is equal to the "thumb-side" and your abs are the other side. As your abs stretch your back compresses. The compression is mostly at the lower back just above the coccyx. This can cause pinching of the nerves and can be very painful. You can compress that area of the spine doing supine leg raises, push ups and planks. If you are strong enough to keep your back perfectly straight and not allow it to arc during these exercises you probably will not have issues.

However the OP wrote, "I have had a couple not so successful back surgeries ..." so it is best to err on the side of caution.

[swanso5]

that will be the case if you don't even try to activate your core...if your activating it (a thicker pencil in your instance) then it will not break

compression of the spine occurs in axil loading such as a squat or shoulder press lockout, not anterour/posteriour loading

for an educated man you're really missing the boat here packy...

[Packard]

that will be the case if you don't even try to activate your core...if your activating it (a thicker pencil in your instance) then it will not break

compression of the spine occurs in axil loading such as a squat or shoulder press lockout, not anterour/posteriour loading

for an educated man you're really missing the boat here packy...

Well, we don't agree very often and this is probably another instance. We should probably leave it at that.