How to Train Your Abs with No Back Pain

In most cases, strengthening is simple. Locate a weight and lift it up and down several times before moving on to the next exercise. However, abdominal strengthening has remained a source of consternation for many people, leading them to stick with the tried-and-true exercises of sit-ups and crunches.

However, research indicates that these exercises can cause back pain, and most people do not even use their abs for sit-ups! Full sit-ups make extensive use of the hip flexors; while strengthening this muscle group is important, this exercise isn't achieving the desired result.

In fact, according to a Navy Times editorial, the U.S. The Navy is considering removing the traditional situp from their physical-readiness test, which sailors must pass twice a year. Crunches, according to the editorial, are “an outdated exercise today viewed as a key cause of lower back injuries.”

It's time to experiment with a new abdominal training method that avoids spinal flexion without sacrificing effectiveness. Bracing your midsection, in addition to some new, key ab moves, can have a significant effect on ab strengthening and development.

Activating the entire abdominal wall, including the rectus abdominis, serratus abdominis, and oblique areas, during big lifts like squats, deadlifts, rows, and bench presses will not only stimulate your entire core to increase strength and endurance, but will also increase pressure and power to your limbs for more strength for the actual lift you are performing.

So, forego the sit-ups! Here are a few exercises that are both gentle on your back and strenuous on your abs, allowing you to get more bang for your buck while avoiding low back pain.

Exercise #1: Planks.

The tried-and-true plank works every known midsection muscle. Planks appear to be a simple act, but increasing your time in this very functional yet challenging position can be intimidating for even the strongest lifters. Three sets of twenty seconds each is a good starting point.

The duration is up to you, but you should stop when your abdomen begins to drop toward the floor, which indicates fatigue. Perform this exercise in front of a mirror at first to ensure proper hip and pelvic position.

Exercise #2: Side Planks.

Most people overlook their obliques, or the muscles on either side of your abdomen, when working on abdominal strength. Side planks are an excellent way to strengthen them! Begin by lying on your side, then prop your hips off the ground with your elbow or hand. Again, the duration of the hold is entirely up to you, but you should stop when your abdomen begins to droop. Make sure to stay nice and level as well! The majority of people lean too far forward. At first, practicing this exercise in front of a mirror is a good way to learn proper side plank position.

Exercise #3: Ab Wheel Rollouts/TRX Fallouts.

These one-of-a-kind moves work not only your core but also surrounding stabilizing muscles like your lats, pecs, shoulder joints, traps, and upper thighs. Perform them slowly and deliberately, maintaining constant abdominal wall tension. It's a challenging but effective ab builder. If you feel strain in your lower back, you're doing too many reps.

Exercise #4: Full-Body Lifts.

As previously stated, big lifts like squats and deadlifts can be extremely effective at strengthening the core. Maintain tight abs throughout the motion by flexing them. Of course, proper breathing techniques must be used – you don't want to hold your breath. Simply keep them tight and aware.

Exercise #5: Bird Dog.

Patients who have previously seen a physical therapist for low back pain may be familiar with this one. Bird dogs are an excellent exercise for a variety of muscle groups, including the lower back and core. Begin by kneeling with your hands on the ground (or a mat). Maintain a level core by extending one arm and the opposite leg while contracting your abdomen. Lower both extremities slowly to the floor and repeat on the other side. The extended arm and leg should ideally be completely horizontal, but the most important aspect of this exercise is to keep your trunk nice and stable.

Exercise #6: Push-ups.

Push-ups function as a “plank in motion,” and simply being aware of your body alignment during this underappreciated move will activate your entire core. Simply add a few sets of push-ups to the end of a chest workout or sprinkle a few sets throughout your pec program for extra ab work. Allow someone to observe your push-ups to prevent you from “sagging” as you tire.

Summary

These moves will give you strong, developed abs without the back strain that is often associated with ab training. You will be introduced to a whole new way of training your midsection with the few pointers mentioned above and some other unique moves thrown in. Try a few at a time, perfect their execution, and then try another few as needed. Your back will appreciate it.