The causes of back pain can vary but often it happens because the spine doesn’t get enough support from surrounding muscles. The core muscles, especially the obliques, are connected to the lower back muscles, and the stronger these muscles are, the more support the spine gets. And by doing these exercises, you’ll it 2 birds with 1 stone: get a perfectly toned core and reduce back pain!
We’ve prepared some exercises to help you tone your abs and ease back pain at the same time. Do them a couple of times a week and don’t forget to check out the bonus section as well.
1. Crunches
Crunches are a very effective, isolated core workout that target the rectus abdominis muscle in the midsection.
- Lie down with your knees bent and feet slightly apart.
- Place your hands behind your head or on your chest.
- Inhale and lift your upper body up — the movement should be slight and slow.
- Pause for a few counts.
- Exhale and lie back to the initial position.
- Don’t pull your head up and perform the movement by engaging the core muscles.
- Repeat 12-15 times.
Note: If your neck gets sore, it means that you’ve been using the neck muscles instead of isolating your abs. Be sure to review your technique.
2. Mountain climbers
Mountain climbers are a great ab exercise because you’re constantly working on your core while staying in the plank position the entire time.
- Start in the plank position.
- Bring your left leg up as if you’re about to raise it.
- Switch the legs in a jumping motion.
- Try not to lift your middle up and keep your body as straight as possible.
- Repeat 12-15 times on each leg.
Note: The faster you go, the more effective your workout will be, but you should never compromise the technique.
3. Side to side crunches
Side to side crunches give your obliques a great workout.
- Lie on your back and place your hands beside your body.
- Lift your upper body to a high crunch position.
- Bend your knees and keep your feet on the floor.
- Shift your torso side to side.
- Repeat 12-15 times on each side.
Note: Stay in the crunch position for the entire exercise.
4. Criss-cross crunches
Criss-cross crunches work on your entire midsection.
- Lie on your back and place your hands behind your head.
- Bend your left knee up and bring it to your chest.
- Rotate your torso so your right elbow gets close to your left knee.
- Switch sides.
- Repeat 12-15 times on each side.
5. Dead bug
The dead bug exercise targets the erector spinae muscles, obliques, rectus abdominis, and transverse abdominis — in other words, practically the entire core!
- Lie on your back with your arms extended toward the ceiling and your knees bent at 90°.
- Extend your left leg straight out and move your right arm overhead, keeping them just off the floor.
- Switch the arm and leg.
- Repeat 12-15 times on each side.
6. Side plank hip dip
Side plank hip dips are great for strengthening the obliques.
- Get in the side plank position while keeping your elbow directly under the shoulder.
- Engage your core and drop the hips down, keeping the legs and hips slightly above the floor.
- Slowly lift the hips up toward the ceiling as high as you can.
- Repeat 12-15 times on each side.
7. Bicycle kicks
Bicycle kicks primarily work on the rectus abdominis and obliques.
- Lie down on your back and place your hands alongside your body.
- Lift your shoulders and back off of the floor, supporting yourself with your elbows.
- Lift the legs up.
- Bend your right knee, bringing it toward your chest.
- At the same time, lower the left leg while keeping it straight.
- Change legs.
- Repeat 12-15 times on each leg.
Repeat 12-15 times on each leg.
Note: If you feel strong enough, keep your arms behind your head and slightly twist your torso every time you switch legs.
8. The bridge
The bridge is a very simple exercise but highly effective if you do it right. It works on multiple muscle groups including the core and lower back.
- Lie on your back with your knees bent.
- Engage your core muscles and raise your hips up off of the floor until they make a straight line with your knees and shoulders.
- Hold this position for 3 deep breaths.
- Return to the starting position and repeat 15 times.
9. Static “V” hold
The static “V” hold targets the rectus abdominis.
- Start in a seated position.
- Engage the core muscles and lift the legs up while keeping them straight.
- Lean back while keeping your back straight and shoulders relaxed.
- Reach your arms toward your shins.
- Hold this position for as long as you can.
10. Plank
Everybody loves a plank — it’s simple and one of the most effective core exercises.
- Lie face down with your forearms on the floor, keeping your elbows directly under the shoulders.
- Keep your body straight.
- Hold this for as long as you can.
Bonus:
Stretching
Always stretch for 5-10 minutes after doing any exercise to reduce muscle tension and prevent a build-up of lactic acid. Specialists believe that after workouts, stretching is essential and should never be skipped.
Which workout are you going to try first? Or maybe you have another favorite core exercise that could be added to this list. Make sure that you mention it in the comment section below.
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