3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Fitness > Exercise!

Exercise! Love it or hate it, let's motivate each other to just DO IT!

need exercise to strengthen lower back/hip area

Reply
 
Thread Tools
Old 03-18-2008, 12:11 PM   #1
Senior Member
 
bopeep's Avatar
 
Join Date: Jan 2008
Location: Montreal
Posts: 321

S/C/G: 210/164/140

Height: 5'8"

Default need exercise to strengthen lower back/hip area

I had to do some serious heavy shoveling this past weekend. We've got more than four feet of snow out back - it is beginning to melt and water was pooling towards the back door. So I had to shovel a path for the water to escape - that was a lot of shoveling, and I had to lift the snow quite high.

My arm and shoulder muscles were pooped by the end of it, and I figured that they'd be killing me for a couple of days, but they were fine - thanks to doing light weights for several months. But my lower back area, just above and at the top of my pelvic bone was quite sore (don't know the name for the muscles there). Obviously those muscles need more exercise. I do lots of crunches and they seemed to help the area above that, but don't do much for the muscles in question.

What exercises will strengthen that area? They'll have to be something I can do at home.

BP
__________________





"There is no great genius without a tincture of madness." - Seneca
bopeep is offline   Reply With Quote
Old 03-18-2008, 12:30 PM   #2
Senior Member
 
baffled111's Avatar
 
Join Date: Feb 2007
Location: Washington State
Posts: 1,986

S/C/G: 209/209/160

Height: 5'9

Default

You could do back extensions or romanian deadlifts. Those both work the lower back. You could also do some regular deadlifts to train your butt, thighs and hips to help out when you bend over so that your lower back doesn't have to do it alone. Just be sure to watch a few videos online (or get someone to help you) to get the form right.
__________________
Smoke free since 2/11/08.
baffled111 is offline   Reply With Quote
Old 03-18-2008, 01:48 PM   #3
Senior Member
 
bopeep's Avatar
 
Join Date: Jan 2008
Location: Montreal
Posts: 321

S/C/G: 210/164/140

Height: 5'8"

Default

Hmmm... I don't have a barbell, and would be afraid to get one. I do my exercises in our small living room and with my luck, I'd bash in the TV or something like that Can I use my 10 pound hand weights and do the same motions?

BP
__________________





"There is no great genius without a tincture of madness." - Seneca
bopeep is offline   Reply With Quote
Old 03-18-2008, 06:04 PM   #4
Senior Member
 
baffled111's Avatar
 
Join Date: Feb 2007
Location: Washington State
Posts: 1,986

S/C/G: 209/209/160

Height: 5'9

Default

You absolutely can use dumbbells for your deadlifts. They are a GREAT exercise!
__________________
Smoke free since 2/11/08.
baffled111 is offline   Reply With Quote
Old 03-18-2008, 06:25 PM   #5
Senior Member
 
SouthLake's Avatar
 
Join Date: Dec 2007
Location: Bay Area, CA
Posts: 497

S/C/G: 239/200/130-140

Height: 5'8.5"

Default

Pelvic tilts.. I think that's what they're called. Or bridges. Whatever.

Get into crunch position, laying on back with knees bent. Lift your pelvis upwards and hold for a count of 30 seconds. To make this extra challenging, try using a balance board ( I bought a golds gym one at walmart for 20 or less) underneath your feet. GREAT for lower back. (one of my weakest spots)

Also, planks are great for strengthening the core and back. Or, if you have an exercise ball, a ball roll out. Kneel in front of your exercise ball and lean forward, resting your forearms on the ball. In a controlled motion, slowly lean forwards, moving the ball with you. You'll find yourself leaning forwards with your feet off the ground, also kind of leaning with you, that's all good. Keeping your movements slow and controlled, lean and roll the ball backwards.
__________________

Fighting back from the regain

Strong is the new skinny.
SouthLake is offline   Reply With Quote
Old 03-18-2008, 06:27 PM   #6
Member
 
get fit in ky's Avatar
 
Join Date: Mar 2008
Location: KY
Posts: 78

S/C/G: (Preg 205)/163/150/140

Height: 5' 6"

Default

What Southlake said! My physical therapist taught me...and it works. The other one that helped was crunches on a ball...but don't over do it! My belly hurt for days when I first started, and did too many!
get fit in ky is offline   Reply With Quote
Old 03-18-2008, 06:52 PM   #7
Senior Member
 
Join Date: Oct 2007
Location: Boston
Posts: 719

S/C/G: 220/ticker!/155

Height: 5'9"

Default

Pilates is also great for core strength and you can get great videos to do at home
__________________
☮ ♥ =






Short term goal...
ONEDERLAND by Fall Semester... 9/7/10
Progress: 0/10
artsnsmarts is offline   Reply With Quote
Old 03-19-2008, 02:26 AM   #8
Senior Member
 
bopeep's Avatar
 
Join Date: Jan 2008
Location: Montreal
Posts: 321

S/C/G: 210/164/140

Height: 5'8"

Default

Ok - I've watched several different videos of the Romanian Deadlifts and I think I've got if figured out. I'll get DH to film me so I can compare my form and correct it.

I don't have an exercise ball, but I think I'll keep my eye on craigslist for one. I'll try some pelvic tilts too. I'm sure at least one of these exercises will work the muscles I want strengthened.

Thanks all!

BP
__________________





"There is no great genius without a tincture of madness." - Seneca

Last edited by bopeep : 03-19-2008 at 02:27 AM.
bopeep is offline   Reply With Quote
Reply
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off


All times are GMT -4. The time now is 12:53 PM.






Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2015, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2