Core area workout

[Dawnness]

 I just re-started working out again after being lazy about it for a couple years. Until this past year I didn't worry about it because I always had jobs that kept my butt moving and when I'm active all day I don't eat as much.

I would like to focus my new workouts on my core area.  I have a bad back so I know for me to move on to weight training that targets those areas, I need to make them stronger first.

Wondering if anybody here has suggestions or advice.

I am doing my own research on it and I believe my local fitness center trainers will help me set up a plan if I ask. I just want to go into it with some basic ideas and knowledge.

[DejaVooDoo]

Your core muscles support your whole body.  So if you strengthen the top half, or bottom half first - Then strain is redistributed to your middle area where it feels the punch the most.  What you need is something basic and gentle to start off with, where the intensity can build as your core muscles strengthen.

Rather than actually going to weights, doing some stomach crunches can help.  It does not have to be stressful on your back, as long as you know how to do them right. 

Find an area at your local fitness center or at home and lay down in a well spaced area.  Keep your back straight to the floor and bend your legs together at a 90 degree angle.  Take your arms and put them on your legs, then slowly lift your head and shoulders off the floor - Keep your arms on your legs and gently let them move up to your knees... Put an image in your head:  That your arms are pulling you up to your midsection.

As you go up, pull in your stomach muscles in then go back down again.  In order to prevent your back from bending while going up - Take your tongue and push it to the roof of your mouth.  For some reason, it reminds me to keep my head straight to prevent back and neck injury.  These exercises will concentrate on your top abdominals.

For your lower abs take your legs and lift them into the air.  Bend at the knee halfway and then slowly take the weight of your legs down (do not let them touch the floor).  HOLD the weight of your legs for 3-5 seconds and then take them back up again.  Do 10 reps and then give yourself a 30 second break (example only).  Then increase your intensity when you notice they are getting stronger.

When your front is strong enough, it will be able to cope with the stress of you exercising with your back area.  Hope that helps and good luck!