[chickybird]

I'm trying to get back in the habit of going to the gym. You guys have been very encouraging about me doing this...
I belong to the YMCA. I read the thread about the 10 most ineffective exercises. Can anyone tell me what machines would be most effective? I like to do 30 to 40 minutes of the elliptical trainer now (I know that's a little long, but it relaxes me!).
I can't do twisting exercises because of a bad back. I'd like to work on my arm definition, legs, and strengthen my lower back. Pilates is not an option for me; my back isn't strong enough.
Any tips? Thank you!

[luckymommy]

Hi Chickybird!

I've recently read that deadlifts and lunges are very effective and are basically all you need for lower body (not sure if that's true). For upper body, I like to do triceps and then biceps. It's good to do one side of a muscle and then do the opposite side. Also, anything you can do on an uneven surface is good for multi-tasking. For instance, lie on a stability ball and do a chest press using free weights. Or, when doing bicep curls, stand on a bosu ball, etc. I think the rowing machine is great because it works on your back. I hope you can get some other advice. GL!

[chickybird]

hmm, I never thought about a rowing machine. deadlifts are probably out for me, considering my back (on my bad days, my DH has to tie my shoes, cuz I can't reach them). I'll try the lunges though! Thank you!!

[luckymommy]

Oh, one more thing! If you want to do some squats without hurting your back, stand up against a wall with a stability ball (those big rubbery balls) up against your back and do your squat with your legs shoulder width apart. It's a great way to work those big muscles and anytime you work the big muscles, you get the most results!

[Heffalump]

Yeah, stability balls / exercise balls are super nifty, especially for a bad back. I use them all the time. Like luckymommy said, use them for wall squats or do crunches on them (I could never do that on the ground because my back and neck would hurt so badly), or pushups, or lift some free weights on them... definitely one of my favorites at the gym.