Sit-ups and back pain

Discussion in 'Fitness & Nutrition' started by HellaGood, Feb 2, 2007.

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  1. HellaGood

    HellaGood New Member

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    I tried doing sit-ups awhile ago to tone my stomach muscles, but wound up with back pain so I dropped off from the routine. Can anybody recommend a method for a noob that won't cause pain? I got me a flabby stomach, I'm a jelly belly and not happy about it. I barely fit into my frickin' pants these days. I'm shaped like this little blue guy. :sadwavey:
     
  2. turbage

    turbage New Member

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    Read the stickies
     
  3. Uglybob69

    Uglybob69 I miss beer.

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    If you want to lose your belly, you need to get thinner, that's all there is to it. Now if you want rippling abs, you need to get thinner and do situps/crunches.

    I really don't know about the backpain though
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    pillar bridges (hold for time, add weight when you get good)
    [​IMG]

    side bridges (you might have to start on your knees rather than your feet)
    [​IMG]

    suitcase deadlift (you can use a dumbbell rather than a barbell)
    [​IMG] [​IMG]

    single-leg lowering (keep your lower back FLAT to the floor)
    [​IMG] [​IMG]

    full contact twists
    [​IMG] [​IMG] [​IMG] [​IMG]


    You can also perform dumbbell bench presses, rows, standing shoulder presses, etc. with one side at a time.
     
  5. uf20wop

    uf20wop OT Supporter

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    tone lolz
     
  6. TheMentor

    TheMentor New Member

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    the jelly belly is caused by excess body fat, not weak abs. Doing cardio and keeping your diet in check with help with getting rid of the fat. Also, try using a exercise/yoga mat when doing the crunches. It helps with the spine grind. I've found that flutter kicks (lay flat on floor and elevate legs 6in off ground, hold, and then bring one leg up and then the other, repeat) and hello dolly's (lay flat on floor elevate legs 6in off ground, spread legs while in air and repeat) really help with the ab strength. Those exercises are killers.
     
  7. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    majority of people aren't strong enough to keep the pelvis tilted posteriorly with double leg lowering
     
  8. TheMentor

    TheMentor New Member

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    It definitely takes practice, but to start off with you can just lay flat and elevate your legs 6in and hold them there. After about 10 seconds you can feel the burn in your abs.

    I've gotten a lot of practice with these as they are real popular punishments during PT.
     
  9. tryfuhl

    tryfuhl New Member

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    Situps are a form of resistance exercise, as you are using force to move a set (or variable) weight.. they will not effectively help you reach your goal, but shouldn't necessarily be cut out completely..

    You did not mention where your back hurts, nor what type of pain it was, do you wish to expound on the matter?
     
  10. TheMentor

    TheMentor New Member

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    I think that's some type of Pilates move. I've done them and they are hard, but they seem to put much more pressure on your forearms then your abs. You are basically balancing yourself on your forearms and using your abs to keep your body taught. The hardest part is switching from the pillar to the T stand without your feet getting tangled up.
     
  11. tryfuhl

    tryfuhl New Member

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    I want to print your replies out and masturbate to them... sometimes.
     
  12. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    do you know what it means to posteriorly tilt the pelvis?
     
  13. HellaGood

    HellaGood New Member

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    The pain was an ache that developed in the lower back. I was doing the sit-ups but lying down on the floor, putting my hands on the back of my head and doing about 4 sets of 20 a day. The pain started about a week later.
     
  14. tryfuhl

    tryfuhl New Member

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    Okay, you're still not getting it. You may want to start with at least just lifting one leg, okay?
     
  15. tryfuhl

    tryfuhl New Member

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    You're probably straining it with your form.. I'd imagine to do a full situp you're rounding your back out quite a bit to get some extra forward lean.. you're probably pulling on your head/neck too much too..

    Look more into crunches, try to keep the back a bit more straight, even if it does mean you can't kiss your knees
     
  16. TheMentor

    TheMentor New Member

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    Can't say that I do...
     
  17. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    Rope crunches. You hang the rope form a high pulley with a weight stack behind your neck and crunch sqeez for a count of 3 and repeat. Much less pressure on the lower back.
     
  18. jessb20hatch

    jessb20hatch Let's bang like Myosin & Actin

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    If you're lying flat on your back, you tilt your pelvis so that the small of your back become flat against the floor. Imagine pushing your belly button to to the floor and if you are doing it correctly you shouldn't be able to slide your hand under the floor and the small of your back.
     
  19. HellaGood

    HellaGood New Member

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    That may be the key. I was generally moving up and down, but apparently the small of my back was getting the workout and not the stomach. To be more precise I was doing them as crunches.
     
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