Back pain afflicts many people and is sometimes associated with weak abdominal muscles. While there are numerous ab-strengthening exercises, many of them will exacerbate a bad back. Fortunately, several will help you safely strengthen your abs and lessen the effects of your bad back. Consult your health care provider before beginning a new exercise program.
Pelvic Tilt
The pelvic tilt strengthens your lower abs. Lie on your back with your knees bent and feet flat on the floor. Pull your bellybutton into your spine and then press your lower back into the floor by tilting your pelvis upward. Hold this position for five seconds. Slowly return to the starting position. Complete 10 to 20 repetitions.
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HEEL SLIDES
This is also a lower ab-strengthening exercise. Lie on your back with your knees bent and feet flat on the floor. Slowly extend your right leg by sliding your right heel along the floor. Slide your heel back to return to the starting position. Repeat the exercise with your left leg. Concentrate on using your abdominal muscles to move your legs. Complete 10 to 20 repetitions on each leg.
ABDOMINAL CONTRACTION
The abdominal contraction targets the entire abdominal area. Lie on your back with your knees bent in a comfortable position. Place your hands just below your ribs. Pull your bellybutton into your spine and then contract your abdominal muscles. Hold the contraction for five seconds while continuing to breathe. Repeat the exercise five to 10 times.
STABILITY BALL CRUNCH
Abdominal crunches work the rectus abdominis muscles that run down the center of your stomach. Sit on a stability ball with your knees bent, feet flat on the floor, spine straight and arms crossed over your chest. Slowly lean back while contracting your abs. Hold this position for five seconds. Slowly return to the upright position. Complete five to 15 repetitions.
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