Doing abdominal exercises one to three times per day can strengthen the lower-back muscles, helping to remedy chronic back pain or recover from injuries. Strengthening the core muscles -- the muscles of the pelvis, back and abdominals -- can also help prevent injury during exercise and can make daily physical activities easier.
Ab Contraction
Lie on your back with knees bent upward toward the ceiling. Rest your hands on your chest directly below your ribs. Contract your abdominal muscles and push your ribs downward toward your spine. Hold for about five seconds, making sure that you breathe normally throughout the entire exercise. Slowly relax your muscles and return to the starting position. Repeat up to 10 repetitions.
Bridge
Lie on your back with your knees bent upward. Keep your back in a neutral position, neither arched nor pressed into the floor beneath you. Contract your abdominal muscles and slowly raise your hips up from the floor until they are even with your knees and shoulders. Hold the exercise for about 10 seconds and then return to the starting position. The Mayo Clinic suggests repeating up to 15 repetitions.
Ball Stabilization
Begin this exercise on your back with your knees bent and arms resting at your sides. Place an exercise ball beneath your legs, allowing your calves to rest on it. Straighten and relax your knees, alternating sides for about one minute. As you straighten your knees, bring the opposite arm up over your head. To intensify the exercise, walk the ball backward and forward with your legs as you alternate arm raises.
Leg Abdominal Press
Start on your back with your knees bent upward. Tighten your ab muscles and raise your left leg from the floor until your knee and hips are at a 90-degree angle. Push the palm of your hand against your knee while using the muscles in your abdomen to pull your knee toward your chest. Hold for about 10 seconds and then return to the starting position. Repeat with your right knee and right hand. Continue for up to 15 repetitions on each side.
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