10 Minute Abs Workout for Bad Backs is a core workout from Jessica Smith for people with back problems. She incorporates some standing core exercises that will give your upper body a little bit of work, some core exercises using a chair and a few mat based exercises–but none that include crunching the upper body to protect the spine. I have been suffering severe back pain this week but my back is a lot better this morning so I did a series of Jessica’s workouts for people with back pain, including this one. Even with back pain I did not find this terribly challenging but I did feel like my core got some work. It was definitely better than doing nothing! For more info on the other workouts for people with bad backs that I did this morning, see my review for 20 Minute Total Body Strength Workout. Peanut is in this workout and she wanted attention during the last exercise when Jessica was on the floor. I miss sweet Peanut! Jessica used the chair for planks which is probably a good idea if you are in severe pain (however, I doubt you could even do this workout if you are in severe pain) but my pain today isn’t so bad that I needed it so I did the planks on the mat.
10 Minute Abs Workout for Bad Backs is 11:42 minutes; 45 second intro. The next 30 seconds is Jessica giving instructions on how get engage and stabilize your core. Equipment: one sturdy chair, one light dumbbell and a fitness mat. I used a 5 pound dumbbell.
- Stand with legs shoulder width apart, hands are clasped in front of you, draw a figure 8 with your hands/arms
- Hands are still clasped, raise arms over one shoulder then chop them down to opposite hip
- Repeat #1 & 2 but instead of clasped hands, you are holding one DB in both hands
- Straight arm plank hold with hands on seat of chair and feet on floor
- Forearm plank with arms on chair seat and feet on floor, rotate into side elbow plank, raising top arm to ceiling; repeat on other side of body
- Repeat #4
- Round and arch back with hands on knees
- Sit on edge of chair, knee bent and feet on floor, hands are behind head, spine is straight, raise one knee while twisting opposite elbow toward knee–you are not trying to touch elbow to knee, keep spine straight, alternate sides
- Lay on back with knees bent and feet on floor close to glutes, raise hips into a bridge pose and hold; with hips still raise, do an alternating march
- Dead bug (lay on back, raise legs and bend knees at 90 degrees, reach arms to ceiling, extend one arm overhead while extending opposite leg straight, return to starting position, alternate sides
- Cat/cow stretch