What Is An Ab Workout That Is Low Impact And Easy On The Lower Back?

Achieving tight abdominal muscles and a strong core is an important part of a fitness regimen. Unfortunately, many of the exercises that focus on the abdominal muscles and core can cause strains in the lower back and neck. Poor form in fairly simple ab exercises can cause an even greater risk to the back. To avoid these problems, try engaging in a few low impact ab workouts to build a strong core while preventing back strains. Be sure to ask a local fitness professional about the correct exercise form if you need it.

Cat Camel

The cat camel is an abdominal exercise that focuses on you lower back and chest. Start by kneeling on an exercise mat or floor, positioning your knees and feet hip-width apart. Exhale and push your spine upwards toward the ceiling and hold this position for 10 to 15 seconds. Finish off and relax by letting your stomach fall toward the floor and increasing the arch in your low back. Repeat these movements and engage your abdominal.

Planks

Plank exercises can be low impact and easy on your lower back if done correctly and in short increments. A basic plank involves lying on your belly, arms shoulder width apart. Lift yourself by coming up on your for arms and toes. This is an isometric movement, meaning there is no movement. The only thing you do is hold yourself up by engaging your abs. Make sure your back and spine are neutral. Complete this exercise for 30 seconds and rest. Repeat five to 10 times. Trying to hold yourself up too long can cause strain on your back. To avoid the risk of back pain, be sure to do short intervals.

Pelvic Tilts

The pelvic tilt is similar to the cat camel except you are lying on your back. This is a very low impact exercise that engages your abs and builds a strong back. Start on your back with your knees bent and both feet flat on the floor and the knees aligned with the second toe of each foot. Extend your arms to side with your palms facing up. Exhale and create an arch in your back by tilting your pelvis and return to start. Repeat this movement 12 to 15 times.

Expert Insight/Misconceptions

According to Dr. Stuart M. McGill, a professor of spine biomechanics at the University of Waterloo, trying to increase the strength of the back may lead to more problems and a greater risk of injury. He points out that many people hurt their back in an attempt to increase strength. These people should instead focus on increase stability and mobility balance. Exercises like planks are ideal for improving overall core strength, which includes the abdominal and the back.