Strong abs could mean less low-back pain
It is important to have strong abdominals for most all motions, including common day-to-day activities. In addition, most low-back pain is attributed to having weak muscles in the stomach area. Keep in mind that abdominal exercises won’t reduce fat over the abs or create the coveted ‘six-pack’—that comes from inheriting good genes and low body fat—however, you should strengthen the abs along with the rest of your body to build muscle and raise metabolism. Our abdominals are not designed to be flat. Instead, they form a rounded, not flat, shape. Gender, age, and individual body types can affect the size and shape of your abdomen—this is especially true of many healthy and fit women who, when they reach about 40 years old, tend to get a lower abdominal “pooch” due to hormonal changes.
PLANKS
Add these core (abs, back, hips) strengthening exercises to your workout to build strength and stability.
I recommend starting with the first exercise and gradually increase the seconds you can hold the position. Once you feel comfortable with the plank on your elbows, progress to the next exercise. It is very rewarding when you can see your core strength improve by the length of time you can hold the position!
PLANK 1
Start with elbows on floor under shoulders and toes on floor.
Lift body off floor and keep back flat. Head and neck are inline with spine (you should be looking down).
Hold for 10 counts. Relax. Repeat.
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PLANK 2
Assume the same position as plank one.
Hold and lift one leg off floor. Hold for 10 counts.
Relax. Repeat. Switch leg.
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PLANK 3
Start in an upper push-up position. Your hands are directly under your shoulders and your feet are together. Keep your back as flat as possible. Your head and neck are in line with your spine (you should be looking down).
Hold for count of 10. Relax. Repeat
PLANK 4
Lie on left side, elbow under shoulder, feet on floor.
Lift hips off floor and hold body firm.
Head, shoulder, hip, ankles, and feet should be in line.
Hold for count of 10. Relax. Switch sides. Repeat
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CRUNCHES
The basic crunch exercise for the abs targets the rectus abdominis muscle.
Although it seems simple, many people don’t perform the basic abs crunch properly. Using good form when doing a crunch makes this exercise much more effective.
Crunch 1-Floor
Lie flat on floor, arms behind head, knees bent, feet on floor.
Crunch the abs up, keeping eyes on ceiling. Hold for three counts.
Relax. Repeat 10 times.
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Crunch 2- Knees Up
Lie on back, hands behind head, knees bent, and feet off floor. Keep knees and hips in line.
Chin up; don’t pull head up
Lift torso toward knees.
Relax. Repeat 10 times.
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Lie flat on floor, knees bent.
Reach arms to ankles.
One arm can stay behind head if support is needed.
Crunch, hold, repeat.
Lie flat on floor, knees bent.
Reach arms to ankles.
One arm can stay behind head if support is needed.
Crunch, hold, repeat.
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Crunch 3 -Vertical Legs
Lie flat on floor, arms behind head, knees bent, feet on floor.
Crunch the abs up, keeping eyes on ceiling. Hold for three counts.
Relax. Repeat 10 times.
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The next two exercises target the obliques. Obliques are the muscles that make up your waist. The external obliques are the muscles of the upper and outside part of your waistline and are responsible for helping you twist and bend sideways. The internal obliques are located beneath the external obliques; they also help you twist.
Crunch 4- Cross- Legged
Lie flat on back, right foot on floor, left foot on right knee.
Place left arm on floor, right arm behind head.
Crunch up and take right elbow toward left knee.
Hold, repeat 10 times, and then switch feet and arms.
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Crunch 5- Oblique side
Lie on left side keeping hip in line with shoulder, right arm behind head, left arm on floor, knees are slightly bent for comfort.
Crunch right elbow toward hip. Hold one count.
Repeat 10 times, and then switch sides.
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Frog Kick
Targets the lower abs, thighs, and butt.
Lie on back, arms anchored under hips, knees bent up over hips, HEELS together, toes pointed outward. (Keep heels together throughout entire move).
Keep back and hips on floor while PRESSING feet out parallel to floor.
Hold legs off floor. Keeping HEELS together and pointing toes outward, press the legs together...hold for one count.
Repeat 10 times.
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"Strong abs could mean less low-back pain"
authored by:
Traci is a graduate of Indiana State University. She has been a fitness enthusiast/instructor for 20 years, and offers programs for all ages. She has two active children and still manages to run forty miles a week in all types of weather....
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