Many people who would like to have washboard abs find that when they perform traditional abdominal exercises they experience pain in their necks or backs. The muscles of the abdomen, the rectus abdominus, the transverse abdominus and the internal and external obliques, help support the spine and act as a balancing mechanism to the muscles of your back. Because of this close relationship, an imbalance between your back and abdominal muscles can result in back pain. Performed correctly, some abdominal exercises can strengthen your stomach muscles without causing back pain.
The Bicycle
The bicycle exercise is performed from a lying position on your back with your lower back pressed firmly to the floor in order to prevent back strain. Lie on your back with your hands beside your head but be careful to not pull on your neck since this can cause back pain. Lift one leg and bend the knee while raising the straight leg off the floor about six inches. Touch the opposite elbow to your bent knee and then straighten the bent leg and bend the straight leg in a motion similar to peddling a bicycle. Continue touching the elbow of the opposite arm to the bent leg while keeping both feet off the floor.
Reverse Crunch
This exercise is performed while lying on your back with your feet elevated and knees tightly bent. Keep both hands at your sides and your head and shoulders on the floor. Like the bicycle, it is important to keep your lower back pressed into the floor throughout this exercise, according to the American Council on Exercise. While keeping your knees bent, bring your knees toward your chest and lift your hips off the floor while trying to touch your knees to your forehead. Be sure to keep your head on the floor and use your abdominal muscles to perform this crunch. Hold the position for a few seconds and slowly lower your lower body to the starting position. Keep your feet and knees off the floor for the duration of this exercise.
The Plank
This is an effective exercise for equalizing the muscular strength between your back and your abdomen, according to the Academy of Functional Exercise Medicine. It is performed by assuming a position on your hands and feet as if you were going to perform a push-up. Lift your body off the floor and support your weight with only your hands and toes on the floor. The muscles of your back and abdomen will contract to help keep your body in a straight line. The Academy's website says it is important to keep your body weight supported by your abdomen and back muscles rather than your lower spine.
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