Paleo Diet and Paleolithic Diet Questions & Answers

Question

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I could really do with strengthening my core. I have lower back pain and also tend to hold all my stress in my pelvis so I could do with some relaxation ideas too. I can't make a gym and there is no Crossfit in my area and I'm lazy lol. I stand up all day for work and I never wear heels. Although I've not got any excess weight I feel 'flabby' round the middle. Any suggestions please.

edited Dec 24 2011 at 7:45

sean
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asked Oct 30 2011 at 22:10

queen of the stone age
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I have been doing Callanetics for over twenty years and am most delighted with them. Each exercise as well as the combination of exercises can be adapted to individual needs. I wish you all the best in finding what suits you. – PaleoGran Oct 31 2011 at 16:10

Dragonfly · Answer 1 · 2011-10-30 22:25:51Z UTC

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Planks work well.

answered Oct 30 2011 at 22:25

Dragonfly
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Yeah but they're hard! Oh... that's the point :) – queen of the stone age Oct 31 2011 at 20:24

Yes, for lower back pain, things like planks would be superior to heavy lifting. Heavy lifting gives you a strong core, but what you want for posture issues is an enduring core, so you should train it that way. – conciliator Dec 23 2011 at 17:13

Is that like a "superman"? – Dan Aug 23 at 3:37

Waldo · Answer 2 · 2011-10-30 22:27:20Z UTC

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Lie on your back. Keep your legs straight and lift them off the floor. Keep the curve in your back while doing it.

Ridiculously painful the next day.. so you know it's working!

answered Oct 30 2011 at 22:27

Waldo
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No, this is just wrong. There should be no curve in your lumbal spine whatsoever. It has to be pressed deeply down into the mat. The closer your legs are to the floor, that harder your abdominal muscles and hip extensors have to work to keep the pelvis tilted back to have the lower back pressed down. If it starts to arch anywhere in the range of motion, the above mentioned muscles are weak and you are putting unneeded stress on your vertebrae. Besides, this is an isometric exercise for your abs and your hip flexors do all the movement... – Brie Dec 24 2011 at 15:38

Josh M · Answer 3 · 2011-10-30 22:41:59Z UTC

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Kettlebell exercises can strengthen the core very well. This site my be helpful http://www.myomytv.com/

answered Oct 30 2011 at 22:41

Josh M
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Kettlebell swings are the bestest exercise evar! – Cody Oct 31 2011 at 12:47

Don't do kettlebell workouts off the internet unless you know how to hold yourself in the perfect posture. You can really hurt yourself. I think kettlebells are awesome, though. – legup Dec 23 2011 at 15:18

sinn10304 · Answer 4 · 2011-10-30 23:12:24Z UTC

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Front squat, overhead squat, and back squat. They're not just for lifters. They will actually make you stronger and better at life.

answered Oct 30 2011 at 23:12

sinn10304
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The only problem is that she doesn't have access to a gym – JakeA Oct 31 2011 at 12:23

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No gym needed, just find something to lift. Learn proper form and how to ditch the weight safely. Front squat will require less weight than back squat to push her limits in a similar way. I agree with sinn - a focus on compound lifts and all of your assistance (read: everything) muscles will develop. There is no such thing as someone with a great squat/deadlift having a weak core. – Jason Oct 31 2011 at 12:58

Thanks for the tip. Any idea where I can see an example of good form? Sounds like the kind of thing I could get wrong. – queen of the stone age Oct 31 2011 at 20:23

Stuart McRobert's The Insider's Tell-All Handbook On Weight-Training Technique (1996). Check your local library system. He spends pages discussing form for squats. Look past the bodybuilding aesthetic, and learn from the pros. You don't want to hurt yourself. (And totally squat. My ballet form increased exponentially after squating for a few weeks. It's applicability is stunning.) – Evan Dec 23 2011 at 15:50

Came here to say that, so I won't add another answer, just a +1 here. There is no better exercise for your core than a properly execute overhead squat. You can't cheat it or else you'll fall down. I don't like anything that focus on the "core" - situps, planks, etc - I prefer full body exercises that require the core to be strong to complete properly, and the OHS is the best of them. The other squat variants are really good too. – miked Dec 24 2011 at 14:57

Ambimorph · Answer 5 · 2011-10-30 23:32:14Z UTC

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I recommend an ab roller. It's cheap, fast, brutal, and hits the most important muscles (transverse). See how easy it is: How I Ended My Lower Back Pain - Part 6: Ab Wheel.

answered Oct 30 2011 at 23:32

Ambimorph
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	Hehe. By "easy", I meant simple. – Ambimorph Oct 30 2011 at 23:33
	Looks interesting - think I'll check the other parts too. – queen of the stone age Oct 31 2011 at 20:22

animalcule · Answer 6 · 2011-10-30 23:38:53Z UTC

Can you take yoga classes? I've found yoga to be the perfect mix of strength-building and tension-relieving exercises. I am not naturally flexible and carry tension in my neck, shoulders, and pelvis - it's helped me a ton. A lot of instructors incorporate meditation, breathing and relaxation techniques as well.

Ron · Answer 7 · 2011-10-30 23:39:49Z UTC

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Handstands for time are great... do 5-10 of them every day. Keep your head down & keep everything straight (toes pointed). V-ups are good, too... either in repetition or just holding one for 3-4 minutes.

answered Oct 30 2011 at 23:39

Ron
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	I don't think someone with back pain could manage to do handstands. – ROB Oct 31 2011 at 1:25
	They're great for back pain for many, but require good base upper body and core strength (which many women don't have without a pretty intense exercise regime). Also they can mess up your shoulders and arms if you don't have good form/balanced strength before attempting. – animalcule Oct 31 2011 at 5:07
	yep lovin' the handstand pushups...every chance I get I'm posting up on a wall and doing HS push ups...got caught in a starbucks bathroom doing a set, the guy was just like, "WTF??" – San Diego Dude Nov 13 2011 at 22:38

Matt · Answer 8 · 2011-10-31 11:27:18Z UTC

It's hard to underdeveloped core if you're strong elsewhere. In other words, functional strength means adequate core strength. But I also like back extensions on a swiss ball. Really feel it in the lower back area. A swiss ball is great for getting the midsection stretched out too.

JakeA · Answer 9 · 2011-10-31 12:24:30Z UTC

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Work on gymnastics holds. Check out www.gymnasticswod.com and www.beastskills.com and work on planche progressions and l-sit progressions

answered Oct 31 2011 at 12:24

JakeA
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sanhellendoorn · Answer 10 · 2011-10-31 12:25:35Z UTC

Lay down on the floor with your knees to your chest. Put your hands under your lower back and push you back slowely on your hands. Now lower your legs while keeping your lower back against your hands. Learned it in yoga and it's one of the best ways to strengthen your core muscles.

Jason · Answer 11 · 2011-10-31 12:54:23Z UTC

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Front/Back squat and deadlift. You don't need a gym, just something heavy.

answered Oct 31 2011 at 12:54

Jason
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cliff · Answer 12 · 2011-10-31 13:06:33Z UTC

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pilates has the best core exercises in my experience.

answered Oct 31 2011 at 13:06

cliff
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Jan · Answer 13 · 2011-10-31 15:31:02Z UTC

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Chopping wood or breaking down walls with sledgehammer (its most fun excersise i know. I wish there was more walls to destroy :)

answered Oct 31 2011 at 15:31

Jan
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San Diego Dude · Answer 14 · 2011-11-13 22:36:57Z UTC

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My favorites:

answered Nov 13 2011 at 22:36

San Diego Dude
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greta · Answer 15 · 2011-11-13 22:49:26Z UTC

Planks. pushups, with extra attention devoted to keeping perfect form. Planche progressions. I developed a very, very strong core using only planks, pushups, and planche progressions (I am currently only able to do as far as the tuck planche.)

legup · Answer 16 · 2011-12-23 15:27:15Z UTC

I highly recommend the website Pilates Anytime. It's $18/ month, and the teachers are amazing. They are constantly posting new mat classes, some using simple props to add to the challenge and interest. You can get a great workout on your living room floor. I am a Pilates teacher and have seen many people heal their low back pain by practicing Pilates and finding their core muscles. Good luck!

Dorado Galore · Answer 17 · 2011-12-24 03:44:44Z UTC

Sad to hear you can't get to a gym. Because gyms are a great place to do the stuff that really matters.

Squats. Dead lift. Chins. Bench press.

Do these if you can. Otherwise, do calisthenics that mimic their effects.

If where you work out has lots of blue balls for sitting on while you do silly versions of sit-ups, find a pin and deflate those with impunity. You are very certainly wasting your time.

Seriously: the crucial "core" work happens from the compound exercises of paragraph two.

JonnyHotcakes · Answer 18 · 2011-12-24 13:56:09Z UTC

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Would you have a place to whack a tractor tire with a sledgehammer?

After kettlebell swings and planks, that's my favorite.

answered Dec 24 2011 at 13:56

JonnyHotcakes
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What are the best exercises to do to strengthen your core?

18 Answers