Q: 15. Posted by Amie
I am looking for an effective alternative to sit-ups... I'm 23 years old, 5'4", 260 lbs. I am pre-diabetic and I have metabolic syndrome amongst other health issues, I cannot do sit-ups regularly because it really hurts my back because of another problem I have. I just need to lose weight in my midsection and am up for any suggestions you may have.
A: Hi Amie,
Sorry to hear that you are having so many health issues. Having the health issue that you mentioned, I hope that whatever specialist you are seeing is advising you to concentrate on your diet. As much as moderate exercise is important, diet is even more so with your conditions.
To answer your question, there are countless exercises that you can do to target your core muscles without having to do crunches. Many people find crunches, as well as other abdominal floor exercises, very difficult and strenuous on their back. The truth is if you have generally weak core muscles (which includes many of your back muscles) you will feel it in your back. If this is the case, it is a much better idea to target your deep core muscles rather than superficial muscles. Keep in mind as well, that you cannot spot train, so you have to work on overal weight loss, not just in your midsection.
The following exercises are some that will help you not only flatten your belly, but build strength as well:
The Plank:
Start by getting down on all fours. Place your elbows on the ground, making sure that elbows, shoulders and wrist are lined up, forearms parallel and hands facing down.
For the next step, there are several variations available: If you are strong enough, lift your knees off the ground so that you are supported on your toes. Legs should be about hip distance apart. If you are not yet able to support yourself in that way, then remain on your knees and push your butt down so as to create a straight line from your knees all the way up to your head. For both variations it is important to keep your core muscles tight, butt down, and back straight. Hold for 30 to 60 sec, repeat for 3 reps.
Supermans: (to relieve and strengthen your back muscles)
Begin by lying on your stomach, bring your arms out overhead and point your thumbs up towards the ceiling - head in neutral position (you should be looking at the floor) and point your toes downwards. Now inhale, and begin to raise the upper body and legs up at the same time. Be careful not to jerk the neck or tuck the head into the shoulders, instead draw the scapula/shoulder blades back. Squeeze your glutes and lower back at the top of the movement. Exhale and slowly return to starting position. Repeat 20-25 times ? 3 reps.
*If you are having a hard time lifting your upper body and arms off the ground together, alternate between opposite arm and leg, with a slight rotation in the shoulder to help you lift.*
Squats, lunges and push ups when done correctly also target the core muscles as a whole.
Hope this helps!
Yours in health
Daniela
Editor's note: Always consult your physician before starting an exercise program.
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