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Help with abs with lumbar problem

Discussion in 'Introductions & Advice For Beginners' started by rubito, Nov 20, 2009.

  1. rubito

    rubito Active Member

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    Hey everyonem,its been nearly 2 months since I started doing exercises,and I dont think I have been improving my abs at all.
    I only can do some types of exercises for the abs because my back...well my lumbar molests,and I don´t know if I am doing it right,also my neck is always tense.
    Can anyone give me some advice/exercises that can help?
    Thanks
     
  2. HevyMetal

    HevyMetal Well-Known Member

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    What do you do for your abs right now?

    And what is it you're doing that factors a tense neck into the equation?

    How did you hurt your back?

    What other exes are you doing?

    height? weight? ex-routine? Number of times a week?
     
  3. rubito

    rubito Active Member

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    ok my week is :
    Monday: Weight training: back & biceps; Stationary bike (12 min) or power walk (30-45 min).  
    Tuesday: Stationary bike (23 mins) or power walk (30-45 min),Abs.
    Wednesday: Weight training: quads, calves(gemelos).Stationary bike or power walk (30-45 min).
    Thursday: Stationary bike (23 mins) or power walk (30-45 min). 
    Friday: Weight training: pecs, delts(hombros), triceps; Stationary bike(12 mins) or power walk (30-45 min). 
    Saturday Stationary bike (23 mins) or power walk (30-45 min),Abs.
    Sunday: Stationary bike (23 mins) or power walk (30-45 min).

    my abs exercise :
    Crunch with legs on bed 3 x rip ( I dont lift up all the way,just a little bit)
    Crunch up 2 x 15
    side crunch up 3 x 10
    With my body straigth I lift my legs up and down,one eacht time 3 x 15

    Here is a pic of me(note that I have to upload the 2 month pic): http://forums.johnstonefitness.com/showthread.php?t=48980
     
    #3 rubito, Nov 21, 2009
    Last edited: Nov 21, 2009
  4. MannishBoy

    MannishBoy Senior Member

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    What is your goal for your abs? To see them?

    The answer there isn't an ab exercise, it's reducing fat. You can't crunch your way to abs. In fact, crunches (and the like) can be bad for your back.
     
  5. PlainGreyT

    PlainGreyT Active Member

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    And neck too if you yank your head during the movement rather than let your abdomen comeplete the movement - this may or may not account for your neck soreness
     
  6. rubito

    rubito Active Member

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  7. guava

    guava Elite Member
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    I don't think that the machine above will necessarily be helpful. I can see that it might support your back, but it won't do anything for your neck. Logically, I would think that you should be working on gradually strengthening your neck and back until you are better able to perform appropriate abdominal exercises. Have you seen any specialists to get recommendations in how to rehabilitate them?

    I could be wrong, but the hanging L-sit is probably a good ab exercise for you, because it appears not to have very much interaction with either of those muscle groups.

    I don't really see a problem with the quality of your abdominal muscles. I agree that it seems to be a problem with the amount of fat covering them.

    To see your abs you will need to
    a) keep cutting fat by lowering your calories to lose more weight OR
    b) build up your OVERALL lean body mass, so that some of your energy energy intake goes to fueling your other muscles, spreading your weight more evenly over your body

    What exercises are you doing for your back?
     
  8. rubito

    rubito Active Member

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    I am only doing this exercise because I workout at home
    http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

    Also I try to do the pull up on the bar for exercising my back buts its really hard.
    This has been my workout in these two months:
    Monday: Weight training: back & biceps; Stationary bike (12 min) or power walk (30-45 min).  
    Tuesday: Stationary bike (23 mins) or power walk (30-45 min),Abs.
    Wednesday: Weight training: quads, calves(gemelos).Stationary bike or power walk (30-45 min).
    Thursday: Stationary bike (23 mins) or power walk (30-45 min). 
    Friday: Weight training: pecs, delts(hombros), triceps; Stationary bike(12 mins) or power walk (30-45 min). 
    Saturday Stationary bike (23 mins) or power walk (30-45 min),Abs.
    Sunday: Stationary bike (23 mins) or power walk (30-45 min).

    Back:
    -Single Arm Rows (Back/Lats)--------------------------------------
    -Lift ups on bar

    Quads:
    -Goblet Squats (Quads, Various Leg muscles)(don’t know)

    Deltoids:
    - Front Raise

    Legs:
    -Bulgarian Split Squats (Legs)
    -Calves(on the stairs).

    Chest:
    -Push ups tull rip(brilliant:D)

    Biceps:
    -Curl

    Triceps:
    -Weighted bench dip
    -Kickback

    On sundays I play football with my friends


    PS: How do I do the Argyle L-sit ?
     
    #8 rubito, Nov 23, 2009
    Last edited: Nov 23, 2009
  9. guava

    guava Elite Member
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    To do the hanging L-sit, you need any kind of strong hanging aparatus, like a pullup bar. Then you just lift your legs until they are as close to 90 degree angle as you can. From here, you can hold it, or lower and raise again. Repeat as many times as you can. You can also just do hanging tucks, and this is good for abs too.

    If you don't have a pull-up bar, you might want to buy one, or try these at a local playground until it gets too cold to work out outside.

     
  10. rubito

    rubito Active Member

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    Thank you,I will try this tomorrow,the only thing is that I will have to have a good balance because of the movement I tend to go forthwarth and backwarth.
    In the vid he goes on more than 90 degrees
     
  11. rubito

    rubito Active Member

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    I tried doing them yesterday, I can feel the burn but before that the palm of my hand starts to hurt,because just where my finger start there is a lump( i dont know the term of it in english),but basicly its hard skin and everytime I am on the pull up bar it starts tu hurt has I go on.
     

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