What Would Be the Best Ab Workout After My Accident?

by Jacob Z.
(Michigan, USA)

One of the Best Ab Exercises: The Plank

QUESTION: Recently I was in a bicycle accident, and now regular crunches hurt my back (tail bone). What ab workouts could I do that will not hurt my back?

ANSWER:

Hi Jacob

Sorry to hear about your accident.

Fortunately, one of the best ab exercises you could possibly do should be perfect for your situation. The Plank should be a part of everyone's ab training. It works your deep core muscles and can tone and flatten your stomach like no other exercise. You should be able to it without any strain on your tailbone. You can see how to do it here: Best Core Exercises

Also try the side plank on that same page. That is another excellent core exercise that you should be able to do.

Both plank exercises are done for time. The front plank should be done between 20 seconds and 2 minutes depending on your fitness level. The side plank, 15-60 seconds, each side.

Two additional ab exercises that could work for you can be found on the Best Ab Exercises page. If you have an exercise ball, crunches on the ball might work if you position yourself so your tailbone is not contacting the ball. You'd have to try it.

The ab wheel is another great core exercise that should work without any pressure on your tailbone. If you don't have an ab wheel, but have an exercise ball, you can do exercise ball rollouts. You can see how to do those in the video Here.

So I would try:
1) Front Plank 20-60 seconds
2) Side Plank 15-25 seconds
3) Crunches on the Exercise Ball 15-20 reps
4) Ab Wheel, or Ball Rollout 6-10 reps

Do them 3x a week, 1 set of each exercise, rest 30 seconds in between sets. After 2 weeks consider adding an additional set.

All 4 of these exercises are great to do whether you're injured or not. They should keep your abs strong and toned.

Be sure and check with your doctor to make sure these exercises are ok for you to do in your current condition.

Hope that helps and you have a fast recovery.

Bill