The muscles of the stomach and lower back work hand-in-hand to create a strong, healthy core. Exercises that strengthen both muscle groups not only prevent back pain and help you move easily, but also save you time in the gym. The American Council on Exercise suggests several lower back exercises that will also strengthen the stomach.
Plank
The plank requires you to elevate your body from your elbows to your toes, engaging the muscles of the stomach and the lower back. Lie on your stomach on the floor and prop your upper body up on your elbows. Your arms should be at 90 degrees and with your palms facing down on the floor in front of you. Come up on your toes and raise your torso, thighs and knees off the ground. Your body should be in a straight line from your shoulders to your heels. Hold this position, contract the stomach muscles, and avoid allowing the torso to sag toward the floor.
Hold for 15 to 60 seconds depending on your fitness level, lower and repeat three to five more times. You can make this exercise easier by resting on your knees instead of your toes. Keep your bottom tucked in and your abdominals contracted so that your body is in a straight line from shoulders to knees.
Ball Walk
This exercise requires a fitness ball and utilizes your stomach and lower back as you walk forward and back using your hands. Lie over a fitness ball and position it under your stomach. Your hands should touch the ground in front of you and your toes should just barely touch the floor behind you. Slowly walk your hands forward and allow the ball to roll down the front of your body until it is positioned under your knees. Your feet will now be off the ground and only your hands on the floor will be supporting you.
Keep your abdominals contracted and core rigid throughout the movement. Hold at the extended position for about five seconds, then slowly walk your hands back allowing the ball to roll back to a position under your stomach with your feet back on the floor.
Cobra Stretch
This exercise stretches and strengthens the core of the body. Lie face down on the floor and position your hands under your shoulders. Keep your legs extended with the tops of your feet flat on the floor. Slowly press your hands into the ground, lifting your upper body off the floor, and keep your elbows close to your sides. Keep your neck and head in a neutral position with your eyes looking forward and slightly down. Raise until you feel the muscles of the abdominals stretch and the muscles of the lower back engage. Hold for 15 to 30 seconds, then slowly lower the upper body back toward the floor. Repeat the exercise three to five more times.
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