Improving Core Strength: Tips for Weak Abdominal Muscles and Rehabilitation

Sit-up

Hello, doctor: I can do a maximum of no more than 15 sit-ups in one minute, and my seated forward bend is about 33 centimeters.
I have been struggling to break through the limit of only a few sit-ups, no matter how hard I try.
For other exercises like planks and core muscle training, I can only hold for a short time.
So I wonder if my abdominal muscle strength is insufficient.
I would like to ask if there are treatments available in rehabilitation medicine for someone like me with very weak core strength who wants to enhance muscular endurance, or should I go to the gym?

Xiao Mi, 20~29 year old female. Ask Date: 2018/08/09

Dr. Wang Zhaomin reply Rehabilitation

You can first visit an orthopedic or rehabilitation specialist to rule out any potential related pathologies.
If there are no obvious health issues, it is advisable to enhance flexibility and strength training.
Some hospitals also offer core muscle training programs, so you can inquire locally or participate in relevant courses at certified gyms to improve physical fitness and enhance overall health.

Reply Date: 2018/08/09

More Info

Improving core strength, especially after spinal surgery, is crucial for recovery and overall health. Given your situation, where you have undergone spinal surgery and are experiencing challenges with core exercises like sit-ups and planks, it's essential to approach your rehabilitation with caution and a structured plan.

Understanding Core Strength
Core strength refers to the ability of the muscles in your abdomen, lower back, hips, and pelvis to work in harmony. These muscles support your spine and help maintain balance and stability. Weak core muscles can lead to poor posture, increased risk of injury, and difficulty in performing daily activities.

Assessing Your Current Abilities
You mentioned that you can perform a maximum of 15 sit-ups in a minute and struggle with other core exercises. This indicates that while you have some core strength, it may not be sufficient for more advanced movements. It’s important to recognize that everyone's fitness level varies, and progress takes time, especially after surgery.

Recommended Exercises for Core Strengthening
1. Pelvic Tilts: This exercise helps engage your core without putting too much strain on your spine. Lie on your back with your knees bent. Tighten your abdominal muscles and push your lower back into the floor. Hold for a few seconds and release. Repeat several times.

2. Bridges: This exercise strengthens your glutes and lower back. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling while squeezing your glutes. Hold for a few seconds before lowering back down.

3. Modified Plank: Instead of a full plank, start with your knees on the ground. Keep your body in a straight line from your head to your knees, engaging your core. Hold this position for as long as you can while maintaining proper form.

4. Bird-Dog: This exercise improves balance and stability. Start on all fours, then extend one arm forward and the opposite leg back. Hold for a few seconds, then switch sides.

5. Seated Leg Lifts: Sit on a chair with your back straight. Slowly lift one leg off the ground while keeping your core engaged. Hold for a few seconds, then lower it back down. Alternate legs.

Safety Considerations
Given your recent spinal surgery, it's crucial to consult with your healthcare provider or a physical therapist before starting any new exercise regimen. They can assess your specific condition and provide tailored recommendations. Avoid any exercises that cause pain or discomfort, especially those that involve twisting or heavy lifting.

Rehabilitation Options
If you find it challenging to improve your core strength on your own, consider seeking help from a rehabilitation specialist. Many rehabilitation centers offer programs specifically designed for individuals recovering from surgery. These programs often include supervised exercises that focus on building strength safely and effectively.

Conclusion
Improving core strength is a gradual process, especially after spinal surgery. Start with gentle exercises that focus on engaging your core without straining your back. Consistency is key, so aim to incorporate these exercises into your routine several times a week. Additionally, consider working with a physical therapist who can guide you through a personalized rehabilitation program. Remember, patience and persistence will lead to progress, and it's essential to listen to your body throughout your recovery journey.

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