Fit or Fiction: Super Ab Moves Anyone Can Do

I had a lumbar spinal fusion several years ago and I'd like to get my core muscles back into shape. Since I have limited flexibility, are there any core moves that will still work for me? -- Lee Mowinski, Conn.

Spinal fusion of the lumbar (lower) spine is an operation where two or more of your lower vertebrae are bolted together in order to make the spine more stable. This is usually done to relieve chronic back pain or to prevent further damage after a major injury. While the results are generally good, one downside is that you permanently lose range of motion, or the normal freedom of movement most people have in their back. Since those vertebrae are pinned together for life, no amount of stretching will restore full flexibility.

A stiffer spine means many standard core exercises (for the lower back and abdominal muscles) won't be terribly effective because your body literally cannot move in the proper way. I asked John Martinez, physical trainer and owner of New York City's Therapy Experts for his advice on what he would do to keep on working the core despite these limitations.

"Give yourself time to recover," was the first thing he said. "If your spinal fusion is fresh, it's probably a good idea to lay off core exercises for a while until your doctor clears you. Instead, work on building up the strength in muscles such as the thighs and pelvis that help compensate for the loss of lower back strength and flexibility."

Martinez stressed that form matters more than ever; using good technique will help reach the deeper muscle fibers and prevent injury. "Any time you work the core, be sure your abdominal muscles are pulled in tight, like you're wearing a pair of jeans that are two sizes too small. Inhale through the nose and exhale through the mouth to ensure you are using your diaphragm muscles properly," he said. "Move slowly and precisely so you take all the momentum out of each movement; this ensures you are working your muscles to the fullest."

Though some standard core exercises simply won't be effective anymore because you lack the ability to move through the entire exercise Martinez says there is good news here: The middle muscle toners he likes best don't require a lot of movement. Instead, they ask the core muscles to work by stabilizing and tightening while another part of the body is moving or while holding the body still in a specific position. Here are three he recommends -- and by the way, these are excellent belly-flattening moves for anyone.

Tall and Tighten: Sit up tall in a chair and pull your abdominal muscles in towards your spine. Take a deep breath in through the nose and exhale through the mouth strongly as you brace and tighten the abdominal muscles even further. Hold this position for three slow counts and then slowly relax, stretching your spine even taller as you let go. Repeat five to 15 times. If you find this too challenging, try it while lying on your back.

Static Curl: Lie on your back with your knees bent, feet flat on the floor. Fold your hands across your chest. Keeping your neck relaxed, inhale then exhale as you curl your head, neck and shoulders one to two inches off the floor. Hold for three slow counts and then slowly lower to the start. Repeat eight to 15 times.

Plank: Kneel on the floor, balanced on your forearms and the underside of your toes. Clasp your hands together. Align your spine and pull abs in so lower back does not sag. Hold this position for 10 to 60 seconds. Focus on keeping torso straight the entire time. Repeat twice. If you find this too challenging to start, try balancing on thighs just above knees and then gradually stretching out into the full plank as you get stronger.

These exercises are good for anyone who has a back problem. "Especially the first two," said Martinez.

Give them a try and then weigh in on what you think either by posting a comment here, or tweeting me @lizzyfit.

If you don't have any injuries, take ab toning to the next level with these core moves! If you need some inspiration to get you started? Check out Mike "The Situation" Sorrentino's and Jean-Claude Van Damme's six-pack abs on Stylelist.