A lack of strength in the abdominal muscles can lead to back problems or exacerbate existing conditions. Performing ab flexion, stabilization and rotation exercises should be the goal of anyone with a bad back who is looking to do ab exercises. Safe ab exercises like planks, crunches and oblique crunches firm your abs to support your lower back.
Plank Position
The plank position exercise strengthens your abs and lower back through stabilization of the spine. The transverse abdominis muscle (TVA) of the stomach is the main target of this exercise. The TVA muscle is located deep across your abdomen. The plank is similar to a push-up, but without lowering yourself to the floor.
To do the plank position exercise, begin on your hands and knees. Move your hands so they are shoulder-width apart with your palms flat on the floor. Step your feet back and straighten your legs. Your feet should be about hip-width apart. Position your body so that there's a straight line from your head to your ankles. Squeeze your abs tight and remain in this exact position for as long as you can.
Safe Crunches
The crunch is an ab exercise that targets the rectus abdominis. The rectus abdominis works with the other stomach muscles to flex your spine, which is what happens when you round your back and bend forward. The rectus abdominis is the muscle that looks like a six-pack.
Perform a safe crunch by lying on a hard floor that supports your lower back. Bend your knees and place your feet on the floor, also to support your back. Cross your arms on your chest, then lift your head and shoulders toward your knees. Tilt your chin and then round your back, but keep your chin a fist's length away from your chest. Lie back down slowly to finish a crunch.
Oblique Crunch
The oblique crunch exercise targets the abdominal muscles on the sides of your stomach as you rotate your spine. The rectus abdominis also engages as you raise your torso. The oblique crunch works by lifting your lower and upper body, which is different than some other oblique crunches that only lift the head and shoulders.
Lie face up on the floor and place your fingertips behind your ears with your elbows bent. Do not place your palms behind your head or you may pull on your neck during the exercise. Open your elbows until they rest on the floor. Squeeze your abs, bend your knees and lift your legs off the floor. Press your knees together. Raise your knees toward your left shoulder, and lift your head and shoulders. Lower your feet and head back to the floor. Crunch your shoulders up again and raise your knees toward your right shoulder.
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