NGKUR: gentle core strength exercises

[acorn99]

I was hoping you  guys could help me to recommend some good exercises for core strengthening. I am so out of shape and weak right now and I am looking to find some gentle ways to start rebuilding my core strength. I was doing some simple stuff like planks and push ups and crunches, but they were giving me some pretty serious back pain. (I have a history of back problems). I dont have time to go to classes, otherwise I would love to go do some yoga, but if anyone knows of good YouTube videos to help me get started, that would be super duper as well. TIA

Here are some yoga gifs in thanks for reading this. 

[wannabmama]

I have done this video before (my lower back is screwed up too). I found it totally randomly but did like it. Also I find that I can do modified push-ups (on my knees) and engage my core and it doesn't hurt like planks but strengthens my abs (and arms)!
youtu.be/pE3P6Luw6DI

[madamewaffles]

I have MD so my core is pretty weak no matter what. My PT has me sitting on an exercise ball for a half hour a day, and then starting to do some arm weights while sitting on it. This is extremely lightweight but I imagine it could ease you into some more complex exercises.

[ironbaby]

Yoga on YouTube for sure. Sorry I don't have links.

Try a good series of Cat and Cow before doing anything. You just get down on the floor on your hands and knees, then drop your belly toward the ground while inhaling and raising your head and chest, then reverse by exhaling, sucking in your stomach, and arching your back.

Crunches on a stability ball.

Wall pushups. Start at a vertical and do pushups, then gradually work yourself into larger angles, using the back of the couch to do pushups, or a chair. This eliminates some of the back strain. Really concentrate on pulling your abs in the whole time.

Again, on all fours, lift opposite leg and arm, hold, then release.

Anytime your back is parallel to the floor, only do the exercise for a few repetitions and while you are consciously sucking in the abs and engaging the core. As soon as it begins to drop, switch up the exercise to avoid back strain.

[lilsneezy]

There's an app called Yoga Studio. It's like $6-7 but it's like having your own personal yoga instructor. It's really easy to navigate - there's a library of poses with instructions and lists of benefits. They even have different classes you can take that focus on different things like back pain, meditation, yoga for runners, etc. You can even make your own class to focus on strengthening your core. If you're interested in getting into yoga but don't have the time to take classes or want to do it in the privacy of your own home, then I definitely recommend this app!

[judyblume14]

Sept 9, 2015 7:30:07 GMT -5 ironbaby said:

Wall pushups. Start at a vertical and do pushups, then gradually work yourself into larger angles, using the back of the couch to do pushups, or a chair. This eliminates some of the back strain. Really concentrate on pulling your abs in the whole time.

Again, on all fours, lift opposite leg and arm, hold, then release.

These 2.

Wall push-up progressions until you can do real (or close to real) pushups (be realistic, you won't go from wall to floor in a matter of days or weeks... more like several months).  More parallel you get to the floor, the more strain on your back, so way fewer reps as you progress.

Opposite leg and arm lift... try not to arch your back!

[notagoddess]

I like this yoga video for a gentle workout: www.youtube.com/watch?v=i6eKyjA8ER4

When she's doing the moving pose with the opposite arm and leg at around 7:00, don't try to bring it in on the exhale like she does. Just hold it still like in the pic below. Make sure to keep your back straight and not arch it. You can build up to the moving pose over time.



Good luck!

[pismoduo]

I use a free Yoga app on my phone called Daily Yoga (android, not sure if it's for iOS or not). It has a number of packages for different routines it walks you through, some are beginner and some are advanced. Most of them have a short session (10 or 15 mins) and a longer (20 or 30 mins) session. You can also choose routines for working specific areas of your body (i.e. Daily Yoga for back, Daily Yoga for core, etc).

It's not the greatest yoga app ever, but 90% of the routines are free (there are some "pro" ones, but they're more advanced).