Abdominal exercises not only improve definition, but they also strengthen the front of your body's core. This, in turn, keeps the spine stable and reduces the chances of lower back pain. Back-friendly ab exercises should be performed in a safe manner that will not place excess stress on your lower spine.
Plank
The plank is a face-down ab exercise that involves no continual movement of the spine. Begin the forearm plank, or modified plank, by placing your forearms flat on the floor and feet together behind your body. In one steady motion, raise your butt in the air until you form a straight line from your shoulders to your heels. Once you get into this position, you will feel your abs engaging. Hold for at least 10 seconds, then slowly lower yourself down. As you gain more strength and are able to hold this position for more than 30 seconds, challenge yourself by placing your hands on the floor and straightening your arms.
Crunches
Crunches are often referred to as curl-ups. Start from a face-up position on the floor with your knees bent and feet flat. Your hands can be positioned several different ways. Either place them on the sides of your head, cross your arms over your chest or place your arms at your sides. In a steady motion, lift your shoulders from the floor and move your torso forward. As you do this, keep your lower back on the floor and squeeze your abs forcefully for a full second. Slowly lower yourself back down and repeat.
Pelvic Tilt
The pelvic tilt works the abs from a face-up position with your knees bent and feet flat on the floor. With your arms at your sides, curl your pelvis toward your upper body as you flatten your lower back on the floor. Squeeze your abs forcefully and hold for 10 to 15 seconds. Slowly release and repeat. For a variation, perform the pelvic tilt, then raise your butt off the floor. Hold for five to 10 seconds, lower yourself down and repeat.
Marching Reverse Crunch
The marching reverse crunch is executed from the same starting position as regular crunches. With this exercise, place your arms at your sides. From this position, raise your right foot from the floor and move your knee toward your chest. Hold for a second, return your foot to the floor and repeat with your other leg. Alternate back and forth.
Bird Dog
Bird dogs work your abs and lower back simultaneously. Start on all fours, called the quadruped position. Before beginning, make sure your hands are directly under your shoulders and knees are directly under your hips. Steadily extend your right arm in front of you and left leg behind you. Once you form a straight line, hold for five to 10 seconds. Slowly lower your arm and leg, and repeat on the other side. Alternate back and forth for a series of repetitions. Feel how your abs contract when you extend your limbs.
Abdominal Lock
The uddiyana bandha is a yoga pose also known as the upward abdominal lock. Begin standing with your feet about hip-width apart. After placing your hands on your thighs, let all the air out of your lungs, then draw your navel in as far as you can. Hold this position as long as possible and slowly release. Once you have caught your breath, repeat.
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