The deeper abdominal muscles, also part of your core, enhance balance, provide postural support and protect the back muscles from injury. In fact, Australian physical therapist Paul Hodges performed studies at the University of Queensland, which showed a direct correlation between core muscle activation and back pain. Exercises that enhance abdominal support are more subtle, but just as important as exercises that flex and rotate the torso.
The Quadruped
The quadruped is a both a diagnostic and rehabilitative abdominal support exercise. Kneel on all fours, with your weight evenly distributed. Engage your core to maintain a straight line from the top of your head to the base of your spine. Alternately, lift your right leg and left arm, and then your left leg and right arm. Perform 16 repetitions or eight to each side. Keep your weight centered and avoid leaning into your supporting hip. If you tend to lean to one side more than the other, check your daily work and movement habits. Placing your computer on one side of your desk, or carrying a bag on one side may be overworking one side of your abdominal muscles while weakening the other.
Segmental Bridge
The bridge effectively enhances deep abdominal support by training the abdominals to activate with spinal movement. Lie supine on an exercise mat with your knees bent and your feet flat on the floor. Begin by tilting your pelvis, forming a hollow bowl between your pubic bone and navel. Return your pelvis to the mat. Then, lift your pelvis and lower back, and roll back to the starting position. On the next repetition, lift your pelvis, lower back and middle back, and then finally, lift your pelvis, lower back, middle back and upper back, so that your body is in a bridge position. Roll down, making sure that the lower back touches before the pelvis. Perform eight repetitions of the full bridge. Imagine that you can connect your abdominal muscles to your spine with each movement.
The Plank
The plank is one of the few abdominal stabilization performed in a prone position. Balance on your elbows, forearms and toes, keeping a straight line from head to tail. Draw your navel toward your spine, and hold the position for as long as possible. Repeat three times. Then, engage your obliques by assuming the plank position, stabilizing your elbows and forearms and rotating your hips so that your left hip touches the floor on your left side and your right hip touches on the right, Perform three sets of eight repetitions or four twists to each side.
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