Lap Band Patients and Core Training

Attention Lap Band Patients,

I know it was some time ago that the question came up and I apologize for the delay in providing an answer, but I wanted to research the matter thoroughly before responding.  Please forgive me.  I promise I wasn’t ignoring you and I didn’t forget.  I am, however, extremely thorough in my investigation.  I do not take my – or your – health lightly.  J 

For those of you who are lap band patients and you were told “no crunches" but asked me for some alternate exercises, I finally have news!  You don’t have to skip your abs, you just have to work them differently by concentrating on your whole core. 

This could actually benefit anyone who wants a stronger, leaner midsection.  Strengthening your core can also prevent falls and injuries as we age because our core is our balance center.  If the core is strong we’re less likely to take a fall. 

Think of your mid-section as a girdle.  We have the Rectus Abdominus which runs from sternum to pelvis.  This is the one you target with a crunch and the muscle being trained for a “six pack."  However that is only one of many muscles in our “girdle."  We also have the obliquus externus, the obliquus internus, the

transversus abdominis and the pyramidalis muscle all in the abdominal cavity.  Plus we have the latissimus dorsi and erector spinae in the back which help to hold us all together, upright, with hips in alignment and tummy pulled tight.  We really need to train them all! 

Below are some sample exercises.  Each name should be (if I set this up right) a web link that has detailed instructions and some have a video. 

Please proceed cautiously!  If you doctor has restricted you for ANY REASON, please discuss them with your medical team prior to beginning a new program or for changing your current routine. 

For those just starting a core routine, it is generally acceptable to pick 3 moves and do 10-12 repetitions of each for a total of about 15 minutes.  I suggest that you not train the same muscle group on two consecutive days.  Allow a day of rest for recovery and repair. 

 
Stability Ball Knee Tucks
Bird Dog
Trunk Rotations
Stability Ball Prone Walkout
Plank
Standing Wood Chop
Glute Bridge
Side Plank
cable (or band) rotation