Abdominal exercises can help relieve back pain, strengthen core muscles, and improve posture. They are safe and easy to do, and can be performed at home or in the comfort of your own home gym.

Abdominal exercises are the exercises that target your core. Your core is the middle section of your abdomen, that includes your lower back, pelvic girdle, and abdominals. According to the American Council on Exercise, the abdominal muscles are responsible for providing spinal stability, controlling breathing, and protecting your internal organs.

If you have a bad back or you’re looking for a way to relieve back pain and strengthen your core, then abdominal muscles are some of the most important abdominal muscles to work out. By strengthening your abdominal muscles, you can help prevent back pain, improve your posture, and improve your balance and coordination. The following ab exercises will help strengthen your core and prevent back pain.

Have you ever looked at your abs and imagined how you could make them tighter if crunches and squats weren’t so painful? If you have a bad back, classic abdominal exercises are literally torture. In fact, they can even be dangerous if you’re not careful.

Abdominal exercises can help you strengthen your core. And when your abs are strong, you also relieve your back. You may even have less back pain!

Whether you have a bad back or know you have a bad back, this article proves that you have no excuse not to work on your core. It’s up to you to train your abs and improve your range of motion! Here are 10 abdominal exercises you can safely do with a sore back.

Denial: This article is not a substitute for medical advice. If you have back problems, consult your doctor before doing these exercises.

1. Plate

Lie flat on the floor, extend your arms, raise your body and hold this position for up to one minute. You can also leave some space between your legs if you are more comfortable lying down.

2. Abdominal vacuum exercise a.k.a. Cow-Cat Stance

Get on your hands and knees. Make sure your shoulders are above your wrists and your hips are above your knees. Pull in your belly and keep it up for a full breathing cycle. Then exhale and push your abs out. Repeat this process 5 to 10 times.

3. Dead beetle

Lie on your back and bring your knees together at a 90 degree angle. Extend your arms toward the ceiling, palms up. Slowly lower your right arm over your head and extend your left leg so that your arm and leg are parallel to the floor. Switch sides and do at least 10 reps.

4. Crumple up a towel

TheClassic Crunch is adapted for people with back problems. Roll up a towel and place it under your lower back. Do at least 20 reps.

5. Bird Dog

Stand on the ground with hands and knees. Extend your right arm forward and your left leg back so that they are parallel to the ground. Hold the position for one second and repeat 10 times. Switch sides and repeat 5-10 times.

6. Table leg press

Lie on your back and pull your knees up above your hips so that they form a 90-degree angle and your shins are parallel to the floor. Take your hands and place them in your lap. Press down by squeezing your abdominal muscles together. Release and repeat 5 to 10 times.

7. Side bar forearm

Place your left forearm on the ground, making sure your elbow is directly under your left shoulder. Turn around to see the left side. Raise your body and keep your hips in an elevated position; your weight should rest on your left forearm and the outside of your left foot. Extend your right arm toward the ceiling and hold for 30 seconds. Switch sides and repeat 5-10 times.

Do you like this exercise? Try these variations of the side plank that will keep your back pain free.

Bonus 1: Standing Crossing

Standing with your feet apart and your hands on the back of your neck, lift your right leg in a twist and touch it with your left elbow. Switch sides and repeat 5-10 times.

Bonus 2. Stirring the pot

Stand in a plank position with your forearms resting on an exercise ball. Slowly make controlled clockwise circular movements while resting your forearms on the ball. Change direction and repeat 5 to 10 times.

Bonus 3: Crunch with a Swiss ball

This option is simple: perform a regular crunch on a gym ball, placing your hands on your chest or behind your neck. Do at least 20 reps.

That’s it! Strengthen your core with these simple abdominal exercises until your aching back is no longer a problem.

Photo credits: Resi Munson (Instagram: @walkwithree) and Anthony Hopkins (Instagram: @mahopkins_photography).When you’ve worked out for a while, your muscles can sometimes become stiff, which can cause pain. This is known as delayed onset muscle soreness (DOMS). When your muscles become sore after working out, here’s how you can determine whether it’s actually muscle soreness, or just DOMS: https://www.youtube.com/watch?v=aBZ2sMw4G2w. Read more about exercise without back pain and let us know what you think.

Frequently Asked Questions

How can I work my abs with a bad back?

You can work your abs with a bad back by doing exercises that target the core muscles.

What core exercises can I do with a bad back?

You can do a lot of core exercises with a bad back. Some examples are planks, side planks, and crunches.

How can I work my abs without hurting my back?

You can work your abs by doing crunches, sit-ups, or leg raises.

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