Your abdominal and lower back muscles provide continuous support to your spine and protect you from injury throughout the day. Like all muscles, you must strengthen and stretch your lower stomach and back if you want them to properly perform their jobs. Perform exercises that will help you reduce your risk of back injury while giving you a nice toned abdominal wall.
Lower Stomach
There are four muscles that make up your abdominal muscle anatomy: rectus abdominis, external oblique, internal oblique and transverse abdominis. The rectus abdominis is the muscle responsible for the six-pack look people often seek. Although you may hear people refer to the upper and lower abdominal muscles, the reality is that it's just a single muscle. Emphasize your lower region by pulling your hips up, toward your lower rib cage. In a study sponsored by the American Council on Exercise, or ACE, researchers tested various abdominal exercises to see which ones worked the muscles most effectively. The top three abdominal exercises included the bicycle maneuver, captain's chair and crunches performed on an exercise ball.
Lower Back
The back may be the most frequently injured area, according to the American College of Sports Medicine, or ACSM. Strengthen your back muscles to avoid back injuries, recommends the ACSM, as well as the "muscles that surround and support the spine, such as the abdominals." Your spine can withstand a great deal of force when it's aligned in the proper position, and your lower back muscles provide this needed support. For regular exercisers, the ACSM recommends such yoga poses as the bird dog, front plank and side plank to effectively strengthen your lower back muscles (see Resources).
Stretching
Strengthening your abdominal and lower back muscles will provide them with the muscular endurance and strength to accomplish your daily activities. It also will reduce your chances of injury. However, you need to stretch these muscles to keep them healthy. Never stretch to a point where you feel pain, and ask your doctor whether you are healthy enough to start an exercise program before adding any new routines.
Lie on your stomach, keep your feet on the floor and lift your shoulders off the ground. Hold this position for 20 to 30 seconds for a nice stretch of both muscle groups.
Lie on your back and slowly bring one knee up to your chest, keeping your other leg straight and flat on the ground. Switch legs to stretch your other side.
Bring both knees up to your chest and curl up in a ball to stretch your lower back.
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