For practical purposes, when considering exercises that focus on the back and abdominal region, you are talking about the core. In physiology, the core is the body without the arms or legs. This would cover more than just the stomach and back, but core exercises work well to build up these areas. Strengthening the muscles of the core helps improve your balance and provides stability. According to Mayo Clinic, many core exercises have the additional advantage of not requiring equipment or weights. Working the core will tone your abs and give you a strong back. Talk to your doctor before you begin any exercises to ensure you are healthy.
The Standard Crunch
Rice University recommends a standard abdominal crunch to build the core muscles. Lie down on your back and bend your knees. Your back should press into the floor. Bend your elbows and put your hands near your ears. Don't grab the back of your head. This puts pressure on the neck. Your hands should touch the head lightly. Pull up from the abdominal muscles until your shoulders lift off the floor. Hold for three seconds and return to start. Do 10 repetitions and work up to 35.
Abdominal Press
The abdominal press uses resistance from the legs to strengthen the back and stomach. While lying on the floor, bring the right knee up. The knee should be at a 90-degree angle with the floor. Press your right hand against your knee. Use your abdominal muscles to pull the knee inward toward the stomach, while using your hand to keep it in place. Do five pulses, or small bounces with the knee, and hold on the fifth for five seconds then return to start. Repeat with the left leg and arm. Do 10 repetitions with each leg.
Bridged Leg Lifts
Turn over and assume a pushup position. Your hands should be shoulder-width apart and your body balancing on your toes. Lower down so you are resting on your elbows while staying up on the toes. Lift the right leg up toward the ceiling. At this point, your upper body is resting on your arms, your right leg is up in the air and you are balancing on the toes of the left foot. Pulse your right leg upward for five counts and lower it back to the floor. Repeat the exercise with the left leg. This move is a bit awkward and may take some practice. Start with three to five reps per leg. Work up to 12 repetitions with each leg as you grow stronger.
Pushups
Pushups work the abs, back, chest and arms all in one move, but they take a lot of upper body strength. If you are not quite able to do a full pushup, start first balancing on your knees for a half pushup as opposed to your toes. Place your hands shoulder-width apart. Lower your body down until your nose almost touches the floor. You may have to work up to lowering all the way to the floor. At first, just lower as far down as possible. Push back up with the arms and return to start. Do up to five repetitions. As you grow stronger, switch to full pushups, on your toes. Do from 35 to 50 pushups each session.
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