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core strength exercises without sit ups

(20 Posts)
DancingDuck Tue 19-Jan-16 16:31:16

Hi, DS has spinal problems. We've been told to increase his core strength but sit ups are really painful for him as they put pressure on his spine where it is misaligned.

What can he do instead?
Are climbers and plank good for core? Anything else? he's pretty motivated. He wants to go back to the physio with a six pack showing.

Footle Tue 19-Jan-16 16:34:04

Pilates classes.

RandomMess Tue 19-Jan-16 16:35:10

Plank is good.

Also if you go from sitting up to just reclining a little and back up so it engages his core without bothering his spine that is good too.

Standing on one leg and doing put a weight on the floor then picking it up and holding it up in the air.

Lay on back legs straight up lower legs and raise back up.

ItsAllGoingToBeFine Tue 19-Jan-16 16:35:26

Ballet and yoga also good. Also bodyweight exercises exercise the whole body including the core.

DancingDuck Tue 19-Jan-16 17:06:06

footle, my memory of pilates classes is that you spend half the lesson lying on your back. That's what he has to avoid. Also not sure he's ready to face a village hall full of people's mums in leotards. He's 13. grin

Randommess those sound good. I'll get him to try the weightlifting one, with plank, climbers and side planks.

Any more?

DancingDuck Tue 19-Jan-16 17:09:00

Same issue with ballet and yoga as with pilates Itsall. He's 13. I just can't see him agreeing to them. He's not allowed to do martial arts as that could make his spine worse. Or rugby. Or running. These were the sports he liked best. He can't do any of them until he's fully grown. So we're looking for new stuff. He's been told to swim a lot and he hates swimming, so we're looking for some variety.

dinkystinky Tue 19-Jan-16 17:09:12

Planks are really good (front plank, plank ups from hands to elbows and back, side plank, rotation planks) and mountain climbers (step inside hands and stepping out to outside of hands). Look on Pinterest - lots of plank work outs on there. I'd start with short 20 second holds - ensure he has correct form and is zipping everything in.

dinkystinky Tue 19-Jan-16 17:13:32

Also roll down to plank - stand upright, feet apart, roll down your spine so your hands touch the floor - keeping legs straight walk your hands out into a plank position, hold for a count of ten, then walk in and roll back up - v good for core and back

Superman - on hands and knees and lifting opposite arm and leg into superman pose - good stabilisation and core exercise too.

whatevva Tue 19-Jan-16 17:19:14

Can you not get him referred to a physio with and interest in pilates?

Try balancing whilst standing up tall, on one of those boards that look like a circular tray with a ball underneath. (Impressive when ballet dancers do it).

ItsAllGoingToBeFine Tue 19-Jan-16 17:59:18

Have a look at "You Are your Own Gym" and "Convict Conditioning" . They are both (very manly) bodyweight exercise books. Because bodyweight exercises everything at once it will work his core as well as everything else.

I'm not sure what his spinal issues are, but if you don't fall over, rollerblading is a lower impact version of running and pretty cool.

Archery also uses core (if you do it properly), as does rock climbing/bouldering. Oh, and kayaking/canoeing.

RookieMonster Tue 19-Jan-16 18:01:22

There is a set in kundalini yoga called nabhi kriya that is intense for core and no situps required. Gave me excellent results after 5 dc and zero core strength.

dodobookends Tue 19-Jan-16 18:16:54

Agree with whatevva - he should probably try to find a good physio /sports injury specialist, and perhaps it might be a good idea to only do exercises under their professional supervision for a while until he has got used to them. They will explain the correct way to move, and the right muscles he should be using, and will be able to adapt exercises to suit his specific needs.

If he starts attempting things by himself he might end up doing more harm than good.

FluttershyStare Tue 19-Jan-16 18:21:32

Do you have a wii? Wii fit have exercises, muscle workouts and a yoga section

With the added benefit of being a computer game, and therefore marginally cool grin

DancingDuck Tue 19-Jan-16 19:01:57

Thanks. These are great. That's plenty to keep him busy until the next physio appointment. His physio is good. We're happy with her, but she focused on very specific spinal realignment exercises then said we had to work hard on core without saying how except loads and loads of swimming. I can drag him along for an hour a week but not three times a week for four years. Think she didn't want to overload him with floor exercises, but he does want to show willing without having to swim so often.

DancingDuck Tue 19-Jan-16 19:03:38

Flutter we don't have a wii but he does connect his phone or computer up to the big screen all the time so could probably download similar stuff. Rookie that yoga sounds amazing. Will look it up.

carrie74 Tue 19-Jan-16 19:08:18

You could also look on Fitness Blender for core videos: there will be short routines he can do at home, and it's all free.

CaptainMorgansMistress Tue 19-Jan-16 19:14:50

In your position I would look at crossfit. It's all about functional movement and strength and many of the gyms have specialist kids classes and coaches who can help him tailor the activities to things that won't cause issue with his spine but it will give him lots of variety (strength stuff / gymnastic moves / cv work).

It's also fast paced and upbeat and motivational and lots of lads do it.

You'll find your closest box with a Google and they should be able to recommend you one nearby with a kids class.

ChishandFips33 Tue 19-Jan-16 20:48:19

Sitting on a gym ball instead of couch/during TV games
- someone on here bought a wobble board. Wobble cushions for hard seating?

DancingDuck Wed 20-Jan-16 14:37:03

Chish - he's already started using my gym ball for TV and gaming.

Crossfit sounds good. He's signed up for a spin class at school too. I'll see how that goes.

DancingDuck Wed 20-Jan-16 14:37:56

Captain 'upbeat and motivational' sounds good.

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