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Anonymous
/fit/ i dont post here alot but i need some advice...

I broke my back as a kid, its healed and im nto disabled but i need to work on my core, more specifically my abs and crunches do a number on my spine...

Any ideas how to get around this?

Thanks guys
>> Anonymous
I say, be wary of almost all the commonly recommended ab and midsection exercises. Abs are evolved for stabilizing the torso and holding things in place, NOT for flexion of the spine. The spine doesn't like to be flexed. What happens when you do that? Back injuries, that's what. And they sneak up on you. They're cumulative, so you can do heavy lifting with bad form for years, then one day you bend over to pick up a 10 lb plate and SNAP, you're fucked for months while your whacked out back heals.

As I was saying -- try some ab exercises that employ stabilizing positions and small movements. Like that one where you lay on a mat (or sit on the end of a bench) and balance on your butt, then lean back a little, then raise your arms over your head. Move your legs further out for balance if necessary. Then come back to start; that's one rep.
>> Anonymous
>>332611

In the spirit of this post, planks are also good for work on stabilizing the core muscles
>> Anonymous
Are i doin it rit?
>> Anonymous
>>332626
Ooops forgot the pic.. fail...
>> Anonymous
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>>332626
>Are i doin it rit?
>> Anonymous
>>332625
Planks? Sorry lol i dont goto the gym or have any real training... i just use free weights and go till it burns... Works good for what i want but you guys are the pros.
>> Anonymous
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>>332640

That's pretty much it, no special equipment required to do planks. Just get in the pushup but instead of on your hands you're on your elbows and forearms. Then you just hold that position for a while.
>> Anonymous
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Like this chick is doing, except you can use a bouncy ball thing like her, or a bench, or chair, or floor mat.
See how she's balancing. Do that...
Then point your arms straight up overhead (not behind the head). At first, simply elevating them will make you feel the strain more. Move the feet out to maintain balance if necessary.
Then come back to start; that's one rep.
>> Anonymous
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An L-sit is a body weight exercise that focuses on your abdominal region. You don't really bend your back to do it so it might be good for you. You probably won't be able to get your legs horizontal right away though, so you might want build yourself some parrallettes.

http://www.wikihow.com/Construct-Paralettes

Just try to keep your body vertical and your legs up and hold it for either a set time or until you can't anymore.
>> Anonymous
Oh, and IMPORTANT -- use small, controlled movements. If you do these reps fast, you won't work your abs well at all. It'll feel like a balancing act instead of an ab workout.
To really make them burn, when you're in the 'reclined' position, do some slight side-to-side movements.
>> Anonymous
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capn's chair
>> Anonymous
>>332681

That's essentially a dumbed down L-sit.
>> Anonymous
Oh ok i get it, im gonna try that ball balancing one first since my girl has one in the house... Thanks for the help, Its really appreciated guys...