Post # 1
I’m on level 2 of the 30DS, and yesterday, I bruised my tailbone when I awkwardly avoided stepping on my toy poodle. Ouch! I want to continue doing the video but I absolutely cannot do any ab exercises on the floor. The strength and cardio didn’t bother me too much, if at all, when I did it today. Any ideas for ab work that I can do standing?
Post # 3
Do you have one of those blow-up exercise balls? You can do abs on that. If you do it right it’s actually supposed to be harder than doing it on the floor because the surface is unstable.
Post # 5
@instantcoffee: I don’t, unfortunately, but if this doesn’t go away in a week or two, I’ll probably invest in one.
@Bubu82: Level 2 of the 30DS has TONS of planks already. I might die if I do more. haha.
Post # 6
Do you have something to hang from? You can do hanging leg pull ups and that REALLY works the abs.
Post # 7
Side crunches = Lie on one side. Extend both legs (or you can keep your bottom leg folded to provide more stability or to relieve any pain from your tailbone, you can push up from your bottom knee). Bring your top elbow towards your waist while bringing in your top knee.
Standing crunches = Lift your arms over your head, keeping your hands together. Bring up one leg to your waist as you bring your arms down to your waist, alternating legs. You should feel your abs “crunching” in the middle. The closer you can get your legs to your arms, the more it works.
Twists = Hold a heavy dumbbell in both hands. Drop down into a squat position (this shouldn’t hurt your tailbone, but you can just keep your feet hip width apart and no squat if it does). Rotate your torso while holding the weight. Be careful not to rotate your hips! The movement should just be from your abs.
Supermans = Lie on your stomach and raise your legs and arms at the same time. This will work the lower back, which in turn helps to strengthen your core.
You can do those during the ab segments of the Shred. They are all from other Jillian DVDs, so hopefully they are just as effective for you! I bruised my tailbone when I was younger and it’s no fun, so I feel your pain! 🙁
Post # 8
While standing, put hands behind your head. Lift right knee to left elbow, then left elbow to right knee. 50 reps each.
Post # 9
Definitely second the supermans.
I think she also loves the push-ups, because they work abs (and everything else) like crazy.
Post # 10
Side bends with min. 10 pound weights. Wheelbarrows. Twists Plank. Side plank. Anything that involves kicking (my personal fave is putting a weight in one hand, raise it over you head and then lower while lifting your knee up at the same time. Your elbow and knee should meet, then push the weight back up and straighten your leg down). Honestly, some of the best ab workouts are not done on your back. Google ‘dancer ab workouts’.
Post # 11
Google Cindy Whitmarsh. She has some killer ab workouts. She was on ExerciseTv before they went under
Post # 12
Wow! Thanks! Great ideas. I’m so glad I won’t have to derail my exercising because of this injury!
Post # 13
Planks! Or a small ball. I have a Bender Ball, but really it’s no different that using a regular kickball or something which you could get for reall cheap. It works so well!