Core exercise that don’t involve pressure on the tailbone area

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Newfie250

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Trusted Member
Maybe I’m being a bit of a pussy and should push through it, but I had a polynidol cyst on my tailbone that I let get really out of hand. I had surgery on it not Christmas past, but the one prior. It doesn’t hurt anymore but that area is completely numb and I’m afraid to put too much pressure on it. It was a bad infection and the incision is probably 4-5 inches long. My butt crack is even dead and it feels super awkward to lie on, I can’t even sit comfortably on a bike anymore which was always my favourite form of cardio.

I do bench press and what not, but im afraid if i grinded out sit ups that I may irritate it. It was a terrible experience and im really afraid of doing anything to hurt it or cause it to come back.

So yes long rant but im looking for core exercises that won’t put too much strain on my tailbone.
 
A year later the skin should be healed enough for it to be ok maybe? The nerves may take a few years to heal and return to normal feeling.
 
Newfie250 said:
Maybe I’m being a bit of a pussy and should push through it, but I had a polynidol cyst on my tailbone that I let get really out of hand. I had surgery on it not Christmas past, but the one prior. It doesn’t hurt anymore but that area is completely numb and I’m afraid to put too much pressure on it. It was a bad infection and the incision is probably 4-5 inches long. My butt crack is even dead and it feels super awkward to lie on, I can’t even sit comfortably on a bike anymore which was always my favourite form of cardio.

I do bench press and what not, but im afraid if i grinded out sit ups that I may irritate it. It was a terrible experience and im really afraid of doing anything to hurt it or cause it to come back.

So yes long rant but im looking for core exercises that won’t put too much strain on my tailbone.
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Hanging leg raises
 
There are at least 5 different variations of hanging exercises with no pressure on your tailbone per @Brbpuppy, planks, almost every gym has a whole wall of machines that involve being on your knees or incline benches made so the only part of your body really touching the bench is your upper back. They are usually on an angle, if your stomach muscles are strong enough your tailbone will never touch the bench until you stop and get off the bench. Even basic crunches - your tailbone doesn't move or your glutes ( and do them on a pad ). You are crunching up to work you abs, they even have rolling pieces of equipment to ensure your lower body doesn't move and it supports your neck for those with neck injuries.
 
When you say core , are you thinking your abdominals or the entirety of your core musculature?
My go to abdominal exercises are a cable crunch and a decline leg raise.
Just remember , training your abs is no different than any other muscle. Full rom of the target muscle under load- for the cable crunch , lock your hips in and only move your torso, allowing an arch in your back at the top for a good stretch and when you crunch down think of curling up in a ball vs doing a face plant. it's best to position yourself closer to the rack or below the pulley.
On leg raises think of locking your hips and legs together and curling your hips up to the sky vs just pivoting your legs in their socket.

Any variation of a " top down " and a " bottom up " crunch is all you really need to develop your abdominals. But some people enjoy the variety of multiple variations.

Obliques can be trained multiple ways but are often trained on other lifts. If you're concerned with your appearance and don't want a wider midsection you may want to avoid training them.
 
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