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Lower Back and Abs
Okay so I'm trying to get down floor work on my off days. Every other day i do strength training and stretching. Just now I was laying face down on the floor doing the body wave. For kicks i thought i'd try the whole roll up onto the shoulder and leg wave thing. So lets go through the steps. Arms in position…yep. Draw butt upwards…insert road block here.
Is there an exercise other than continuously trying this to build up strength in my lower back because i feel it start to pull when i come up. I can do a clean press with my legs straight and with my knees bent. But only like two or three of them. Which is weird to me because at a gym I can do back raises and back extensions like its nobodys business.
I dont want to do these wrong and hurt my back. Help me Veena Nation.
-Kai
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7 Replies
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There is a yoga move called the plow that can help. Also, at the gym on the sit up bence sit upside down with your head high and your legs low an try to do reverse crunches this way.
http://www.pertrainer.com/Content/Images/DeclineReverseCrunch.gif
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My favorite back excercise.
Lie on your stomach in front of your pole (or something else if you dont have a pole) Grab the bottom of the pole with your hands. Keep your legs straight and lift them as high as you can off the ground.
This one is also great.
http://www.youtube.com/watch?v=aA9NZAhhdds&feature=related
🙂
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Val from infinity has an ab workout involving the pole that will kill you. She called them 20-20-20 and it is lying on your back with your head a few inches from the pole…grab like SM and then bring legs up and touch toes to pole, next 20 V the legs, last 20 jack knife to either side. You WILL hurt!
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chemgodess1 right after I posted to the forum i thought about what I could do on my own. The 20 20 20 set I actually did as a 10 10 10 before I read your reply. When I lowered my legs back down to the ground I had to arch my back because the muscles were definately feeling it.
Another one i found is laying flat on my stomach, cross my ankles, and put my hands behind my back. if I lift slowly, hold and then lower it has the same geral effect as a back extension. If could actually do the shoulder press on the pole I would hook my legs around it and try doing a back extension that way because that just sounds like it would do the job.
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Good exercises there that I’m deffo going to try! I have a tendency to arch my back (damn gymnastic pose!) and find it hard to keep it flat on ground while doing exercises.
A good tip my pilates teacher told me is to take care the week before your period is due as your back is most likely to be weaker that week!
I’ll defiantly be trying the 20-20-20 tomorrow, had been doing my own variety of that so I’d like to try this one. 🙂 -
OMG I just tried the sets you mentioned and all I could manage was ten of each.. Baaalllssss! I am definitely adding this to my list of TO DO REGULARLY.
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keep your back on the GROUND when you do all those abs or else you're not working the lower abs as effectively!!! super important! if you can't maintain control with your back in contact all the way through, then don't bring your legs up as high/low.
malkai, to do the move you mentioned in your original thread, you should also be pushing DOWN with your hands to help get your butt up =)
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