The abs are part of the body's core. Any time you strengthen your core, you increase spine stability. If your spine is stable, you will be less prone to suffer back pain. If your back is currently weak and you are already experiencing pain, be extra sure to use proper form with your ab exercises.
Leg Raises
Conventional leg raises are performed with both legs at a time. If you do these the wrong way, you can place excess stress on your spine and cause back pain. The right way to do them is to lie on your back with your legs straight and hands under your tailbone. Slowly lift your legs two to three feet off the ground, lower them to six inches above the ground and repeat. For an easier variation, bend one leg and place your foot flat on the floor. Raise the other leg to knee height, slowly lower and repeat. After doing a set of reps, switch sides.
Pelvic Lifts
Pelvic lifts work your abs in addition to your glutes, or your butt muscles. While lying on your back with your knees bent and feet flat on the floor, curl your pelvis toward your upper body and squeeze your abs forcefully. From this position, lift your hips in the air and squeeze your glutes forcefully. Slowly lower your hips, relax for a second and repeat the whole movement. If this is too intense, do not do the hip rise. Just tilt your pelvis back and squeeze your abs.
Planks
Modified and straight arm planks are isometric stomach exercises. This means a muscle is held steady in a contraction. To do the modified plank, lie on your belly with your forearms flat on the floor and feet together. In a steady motion, lift your hips in the air and tighten your abs to form a straight line from your shoulders to your heels. Hold this position until you feel fatigued. To increase the challenge, perform the plank with your hands on the floor and arms fully extended. To also work your lower back muscles, alternate lifting your legs in the air while holding the plank. To work your obliques, which are found on the sides of your stomach, perform the plank with your body perpendicular to the floor and legs stacked. Either place your arm perpendicular to your body or place your hand on the floor.
Crunches
The ab crunch predominately works the upper part of the stomach and it is done while lying on your back on the floor. Once you get into this position, bend your knees, place your feet flat on the floor and place your hands on the sides of your head. In a steady motion, lift your shoulders off the floor and squeeze your abs forcefully. Slowly lower yourself back down and repeat. To increase the challenge, lift your legs, bend your knees and level your shins to the floor.
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