Keeping the abdominal muscles and the oblique or waist muscles strong; will help to improve posture, balance and prevent back pain. Traditional type crunches and waists twists can target this area and there are many variations on abdominal and oblique muscle exercises, that can add variety to your routine. Remember that core exercises should never cause neck or back pain and any exercises that do should be discontinued and discussed with a physician.
Traditional Crunch
A traditional abdominal crunch may seem basic, but if done correctly it can really target and shape the abdominals. Lie on your back with your knees bent and feet flat on the floor. Place your fingertips behind your head but do not clasp the hands or grab tightly. Tighten the abdominal muscles and press the low back into the floor.
Lift the chest and chin straight up towards the ceiling, do not curl forward. Only lift high enough to feel the ab muscles contract then lower slowly down. To help avoid neck and back pain, the ABC's of Fitness website recommends moving slowly and not jerking or bouncing the movement. If the neck or back hurt, make the movement smaller and focus on tightening the abs throughout the exercise. Go for three sets of 8 to 12 repetitions. To make this exercise harder, try the same movement while on an exercise ball.
Oblique Twist
The oblique twist exercise targets the sides or waist area. Lie on your back with the right ankle on top of the left knee. Place the fingertips of your left hand behind your head but do not grasp and pull on the head. Your right arm can rest on the floor out to the side. Tighten your waist and stomach muscles, keep the low back in contact with the floor and rotate your left shoulder towards the right knee.
To avoid neck pain keep the left elbow back and do not try to touch the elbow to the knee. It is the shoulder coming towards the knee not your elbow. Do 8 to 12 repetitions and then repeat other side. This movement can also be made more challenging by sitting on an exercise ball.
Standing Core Exercises
Once the traditional abdominal and oblique exercises become easy, these same movements can be done standing to work the core a little differently. The American College of Sports Medicine reports that standing core exercises may even be more effective in some cases. Start by standing up straight, tighten your abdominal muscles and lift the right knee towards the chest. At the same time, reach the arms up over head and pull the elbows towards the knee. This is the same "crunching" movement as the floor-based traditional crunch. Alternate legs and do about 12 repetitions.
To work the obliques repeat the above; except bring your elbow to the opposite knee to incorporate a twisting motion. Alternate side to side and go for eight to twelve repetitions.
Reverse Leg Lifts
The above exercises target the upper section of the abs and waist, however it is also important to target the lower ab area as well. Reverse leg lifts can help to tone this area. Lie on the back and lift both legs up off the floor so that the soles of your feet face the ceiling. Without using any momentum, lift your feet straight up to the ceiling and lift your buttocks up off the floor. Lower down slowly and with control. Do not drop the feet or swing the legs during this exercise. This is a very small and concentrated movement, with a focus on just lifting the buttocks up and down while not swinging the legs. Initially the movement may be very small, until the muscles get stronger. Go for three sets of 8 to 12 repetitions. To make this exercise harder, hold an exercise ball between the feet or hold a medicine ball for added resistance.
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