Strong stomach muscles are important for maintaining proper posture as well as for everyday activities such as twisting, lifting and bending. However, many people find it difficult to perform traditional stomach exercises due to resulting back pain. Fortunately, there are some alternative stomach exercises that, when performed properly, will not hurt your back.
Pelvic Tilt
The pelvic tilt uses the transverse abdominis muscles of the lower stomach. Lie on your back with your knees bent, feet flat on the floor and your arms relaxed at your sides. Pull your belly button into your spine to contract your stomach muscles. Gently press your lower back into the floor by tilting your pelvis upward. Hold the contraction for a count of two before releasing. Complete three sets five to 10 repetitions.
Single-Leg Raise
The American College of Sports Medicine recommends the single-leg raise as an alternative to the double leg raise, which hyperextends the lower back. The single-leg raise is a safe way to work the lower abdominal muscles without causing unnecessary pain. Lie on your back with one leg bent and the other extended. Allow your arms to relax at your sides. Pull your belly button into your spine and slowly raise your extended leg 4 to 6 inches off of the floor. With control, lower it back to the floor. Perform five to 10 repetitions and then switch legs. Complete a total of three sets on each leg.
Bridge
The bridge exercise offers a gentle method of working the bulk of the abdominal muscles without causing pain in your back. Lie on your back, knees bent, feet flat on the floor and your arms relaxed at your sides. Pull your belly button into your spine to contract your stomach muscles. Push through your heels to slowly raise your hips off the floor. Lift your hips until they are aligned with your knees and shoulders. Hold for a count of three and then slowly relax to the floor. To avoid pain or injury, do not arch your back during this exercise. Complete three sets of five to 10 repetitions.
Modified Plank
The modified plank offers similar benefits as the standard plank without causing back pain. This exercise works the majority of your stomach muscles with an isometric contraction. Begin by lying on your stomach. Raise your body so that you are supported on your elbows and your knees. Align your head, neck and back and ensure that your shoulders are directly above your elbows. Pull your belly button into your spine to stabilize your core muscles. Use your stomach muscles to pull your elbows and knees toward one another, but do not allow either to move. Hold the contraction for a count of three and then relax. Perform three sets of five repetitions.
References
- "ACSM's Certification Review" Second Edition; Theodore J. Angelopoulos, PhD, MPH, FACSM, et al.; 2006
- Mayo Clinic: Bridge
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