Advice on working abs after back surgery

[Atom Smasher]

Hey gents, I need a little insight into how to work on my abs.

I had a back fracture last year, and in June they did a fusion of L2-L3 and put a bracket in there to hold it together.

I've just recently started feeling much better, and I want to start getting these abs back into shape without aggravating my spine too much.

In physical therapy they had me tightening my abs while doing various minor leg lifts, some while standing between parallel bars and some lying down on a table.

It's time for me to go a little harder, so I'm wondering what kind of ab exercises I should try that will limit stress on the lower back. Any advice will be greatly appreciated.

tia,
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[Purefilth]

Pilates.

It was originally invented for war veterans to build core strength whilst they were bedridden. I would look into it if I were you.

or I use the lat pulldown machine sometimes - light weight.

standing facing it, straight arms wide grip, push down, contracting the abs and breathing out at the same time. - sets of 20 or so

 

[Krueg]

Planks, Ab wheel, Hanging Leg Raises and like Pure said, Standing Ab Pull Downs if possible. I'm not your doctor and dont really know what you can and cannot do.. I'd take it easy to start with and experiment a little..

 

[marmel75]

Planks are one of the best ab exercises hands down. Weighted elevated planks, holding 3 plates and a 10 lb plate on my upper back for 30+ seconds was probably the toughest ab exercise I've ever done...

Start with planks, hold for 30 secs and work up to a minute. Then progress to elevated planks with your feet up on a bench for 30 seconds. Work up to a minute, then proceed to go back to normal planks and add weight. Start with a 10 or 25 lb plate, work up to a minute at 45 lbs on your back then move to weighted elevated planks and keep adding weight.

You will have the strongest abs of anyone you know.

 

[foreverAFC]

you could try stomach vacuums, basically sucking your gut in and holding it

http://www.youtube.com/watch?v=iCbf2wqE4Gw

 

[Jitterbug]

Hollow Body Position aka The Dish, a gymnast's staple core exercise. Zero load on your back. Very easy to tell if you're cheating or your abs are giving up, unlike planks, because you will feel your low back lift off the floor. This is by far my most favourite ab exercise to coach people with.

Hanging Leg Raises is the other good one with no low back stress, just keep in the mind that the leg lowering is where your abs work hard (the raising is hip flexors) so do that slowly with control. This one is somewhat limited by your grip strength endurance though.

Exercises like planks and ab wheels for example are fantastic for abs too, BUT it's very easy to shift the work to the low back when your abs switch off or give up. I don't recommend them if you have a low back injury.

 

[Atom Smasher]

Thanks guys. I'll write more a bit later as I'm short on time... I just wanted to express appreciation for your tips.

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