Beginning an exercise program when you are overweight can be challenging, both mentally and physically. It is important to start at an appropriate level and slowly work yourself up to the next level. Developing a strong core is a key starting point because it can help prevent or heal back pain and provides you with a base for more difficult exercise. There are certain abdominal exercises that are an appropriate starting point when starting a core development program.
Exercise Ball Bent Knee Crunches
The basic crunch makes a fine starting point for any exercise program, however, it can be difficult to perform correctly when you first start. Using an exercise ball can help to keep you in the correct position. To begin, lie flat on your back and place your legs with a bent knee on top of an exercise ball. Make sure that the ball is touching the back of your thighs, then cross your arms across your chest. Keeping your eyes on the horizon, slow crunch up until your shoulders come up off of the floor. Hold for a second and then lie back down. Do 8 to 10 repetitions.
Marching
Most lower abdominal exercises are very difficult for those who are overweight because it is hard to keep the legs in the air or their bellies get in the way of their ability to complete the exercise. Marching is a great entry level lower abdominal exercise. To begin, lie flat on your back with your knees bent, feet flat, toes pointing straight ahead, and your arms at your sides. Pulling your belly button towards your spine, lift one foot off of the floor as high as you can control. Hold for a second before slowly lowering that foot and repeating with the opposite leg. Do 8 to 10 repetitions.
Exercise Ball Rotation
Many people who are overweight experience pain and tightness in their lower backs and hips. The exercise ball rotation is a great way to stretch the low back and hips while strengthening the obliques. Begin by lying flat on your back with your arms out perpendicular to your body and your palms facing up. Place your legs with a bent knee on top of an exercise ball with the ball touching the backs of your thighs. Slowly rotate the knees to the right as far as you can control without taking your shoulders off of the ground. Come back to center and repeat to the left side. Do 8 to 10 repetitions.
Band Rotations
A great exercise for the obliques, band rotations work the body in a standing position which is a more functional way to exercise. To begin, take a medium strength exercise band and tie it around a sturdy object. Hold one end of the band in both hands facing the opposite end. Make sure that your feet are shoulder width apart, your toes are pointing straight ahead and your arms are held straight at shoulder height. Keeping your abdominal muscles tight, twist to the right. Hold for a second before coming back to the center and twisting to the left. Do 8 to 10 repetitions.
References
- "ACE Lifestyle & Weight Management Consultant Manual"; Cedric X. Bryant, Ph.D. and Daniel J. Green; 2008
- "NASM Optimum Performance Training for the Health and Fitness Professional"; Michael A. Clark, Scott Lucett, Rodney Corn, Robert Cappuccio, Reed Humphrey, Stephen J. Kraus, Alan Titchenal, and Paul Robbins; 2004
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