Exercise questions from an out-of-shape grandmother (Serious answers only, pleas!
Question: When I try to do crunches, I end up with neck problems for a couple days (or more) even though I support my neck with my hands. Are there any ab exercises that do the same work as crunches but do not strain the neck as much?
Also, I'm doing my exercises in "triple slow motion", for example, when I lie down, support my back, and lift one leg as far as I can, I take about a minute (or more) to raise it, reach it back as far as I can and then lower it. The whole time I'm doing this, the muscles are shaking and twitching because of the effort. I can only do this maybe 5 times before the muscles are exhausted, but at least I am not getting pains in my chest as I do when I go faster. I've had EKG's and stress tests, (I have the stamina of an 80 year old woman), so I want to start slow. I feel that because of the shape I'm (not) in, this would be a good way to "slowly" and "safely" start exercising. Is there a name for this type of exercise that I could look up on the internet? Thanks.
Answers: When I try to do crunches, I end up with neck problems for a couple days (or more) even though I support my neck with my hands. Are there any ab exercises that do the same work as crunches but do not strain the neck as much?
Also, I'm doing my exercises in "triple slow motion", for example, when I lie down, support my back, and lift one leg as far as I can, I take about a minute (or more) to raise it, reach it back as far as I can and then lower it. The whole time I'm doing this, the muscles are shaking and twitching because of the effort. I can only do this maybe 5 times before the muscles are exhausted, but at least I am not getting pains in my chest as I do when I go faster. I've had EKG's and stress tests, (I have the stamina of an 80 year old woman), so I want to start slow. I feel that because of the shape I'm (not) in, this would be a good way to "slowly" and "safely" start exercising. Is there a name for this type of exercise that I could look up on the internet? Thanks.
Yes, you have the right idea by starting slowly. I used to be a cross country runner in college. I've fallen in and out of shape since then but I have developed a pretty decent exercise routine. The thing that will help you get those abs looking sharp will be cardio. Cardio is the best thing to do to get unwanted fat off that is covering up the six pack. It would be good to do some ab exercises, but make sure you don't strain yourself. Better to be safe than sorry. You may even want to do a modified version of ab exercises; something that won't take a heavy toll on your back or neck. Believe it or not, exercises such as pushups really work the abs well. I also do pull ups. Pull ups exercise them too. It is amazing how many different exercises work the abs. In fact, you may be working your abs and not even be realizing it. Now I will go back to the running part... just start slow. In cross country, the coach had a routine for everyone who were REALLY out of shape. And it was an excellent routine. He would not start the runners out by measuring distance. He would base it on minutes. If 5 minutes is all you can do, that's fine. You will gradually build up the number of minutes as you progress. If you can't, just start out by walking for a few minutes a day. Go at your own pace. But the most important part is form. Form is extremely important when it comes to running because you can maximize your results by having good form. As my coach would say, if you're going to run with improper form, it really isn't worth running at all. That may be a bit extreme, but I generally agree with him on that. Hope this helps. And remember to just start very very light at first. You should see good results with a routine of light ab work, pushups, pullups, and cardio work such as running.
you should look into purchasing a gazelle, it has extermely low impact, and is very effective all over.
for a grandma i suggest you start off with walking then start doing crunches
Keep it all natural. Forget the floor exercises right now. Start walking. Then walk for a longer distance. Keep this regular. Gradually up the intensity of what you do until you're jogging. Should take you months, and the quality of your life will continually improve through it.
My grandma uses an Ab Lounge that works really well for her because it gets her up off the ground and takes the stress off of her neck and back. You may also want to look into any aqua-aerobics classes in your area. They work well for elderly people because the water provides extra support and there is less strain on your body. Good luck!
Walking, water aerobics, and other low-impact exercises are just the ticket for you. Also, you might think you are supporting your head during crunches - you are probably inadvertantly pulling your head/neck forward. try crossing your arms across your chest instead.
I feel your pain I have a neck injury which pervents me from doing ab exercies on the floor. What you would want to look for are exercies that you can do standing. They are out there. Also you can do some on your hands and knees which give your abs a pretty good work out. You can also just contract your abdominal muscles which is just like doing sit ups if you are consistent. I would also consult your physician if you are having any problems because he/she might be able to recommend some exercises or a physical therapist which might help and so you don't overdo it. Good luck to you.
instead of trying to do crunches which is obviously not working for you, try yoga or palates. they both are designed to concentrate on strengthening your core. ie your abs. you may be experiencing difficulty because other parts of your body are weak and your not aware and it is throwing everything else off...
yoga and palates can vary in intensity, you can go at your own pace, and you don't have to be gumby to do it!
go to your local wal-mart, or target or zellers etc and find an inexpensive beginner dvd, either that or go to a beginner class at your local community center. try it out for two weeks and see how you feel. you probably will start noticing parts of your body getting stronger you didn't realize. and it will help tone...
good luck
Have you ever consider yoga? It works really welll on your joints, muscles, and overall. You should try senior yoga or any senior activities. I used to take my mom (she is 84) to senior yoga class once a week. Now, she does it at home herself, concentrate more on her back. I hope this help.