Exercises for weak muscles?

Question

If there are any fitness gurus out there, please help! I haven't exercised in over a year due to an injury I had (now fully healed), and I've become increasingly weak and starting to lose muscle mass and gain weight. I have chronic back pain from scoliosis, so my focus is strengthening my core muscles (I also want a tinier waist). My core muscles and back muscles are very weak. Can someone please tell me what are the best exercises to start with? I can't even do a plank because it causes muscle spasms in my back and I'm worried about straining or damaging my body.

Answer

The tinier waist comes with time and fat loss, but also depends on your ribcage structure. 
To me, weight lifting/strength training is the best way to strengthen the core & lose fat BUT you cannot target fat loss just muscle growth.
I’d say start working out 3 days a week. 
Example:
Mon- upper body + core
Weds- lower body
Friday- hot yoga based on strengthening your core
Listen to what your body tells you! If you are still really sore in an area, do a muscle group that you aren’t sore in. Soreness takes a day to come. 
Stretch before & after
Use 5 pound dumbbells. And you can slowly increase when they become easy. Don’t increase too fast or you’ll hurt yourself. Look up beginners bicep & back muscle workouts. Focus on that muscle group one day. Same with looking up lower body workouts.
Core workouts don’t burn fat around your waist, just creates muscle under fat. 
BUT the more muscle you gain the more calories you burn than you would burn now in a normal day = more fat loss. 
When lifting, you want to eat!!! No 1200 calorie days, that isn’t enough to fuel and heal your body. 
Carbs 30 mins-hour before your workouts (fuel) & protein after your workout (this heals with healing muscles.) 
Drink a lot of water! More than the avg 8 cups. 
I say heal bc when you work out you create little muscle tears. So you need to eat, drink water, and get enough sleep. 
Also remember a lot of those fitness influences use photoshop & suck in their stomach & take pictures before they have eaten a meal. 
If you have the funds, talk to a fitness physical therapist & nutritionist ❤️ i hope some of this helps. Work to strengthen those muscle and enjoy the results as they come. Don’t just focus on a flat tummy/small waist bc that doesn’t come as fast as you may want. ❤️

Answer

When you do a plank, even for one second make sure to focus on engaging glutes and core so the low back isnt used. As soon as you feel the low back twinge, stop. You can also try and abdominal binder for support. Otherwise, I you like need to see a physical therapist or may have to focus on walking for now and concentrating on engaging core/glutes while walking.

Exercises for weak muscles?

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