Abdominal workouts are often performed in order to strengthen your upper and lower abdominal muscles. While abdominal workouts and exercises that are properly executed should not strain your back, some abdominal exercises are more strenuous than others. In addition, using proper form during any abdominal exercise routine will help minimize your chance of injury.
Isometric Abdominal Workout Routine
Isometric abdominal workout routines are designed to isolate your abdominal and core muscles without putting additional pressure on your back or neck. Isometric abdominal workouts consist of planks and side bridges. To perform a basic plank, lie down on the ground with your legs extended and forearms on the ground. From here, push up and onto your forearms, balancing on your toes as you hold this position. Try and hold the position for a count of 30 seconds before relaxing.
Pelvic Tilt Workouts
Unlike situps, which require a drastic movement from your back and neck, a pelvic tilt is a subtle motion that will strengthen your lower abdominal muscles. Lie down on your back with your hands on your hips and knees bent. With your feet flat on the floor, slowly rotate your hips down toward the ground, using your abdominal muscles instead of your glutes or leg muscles to perform this action. Hold for 10 seconds before relaxing. Repeat until fatigued.
Water Abdominal Workout
Performing abdominal exercises in the water will reduce the amount of strain and tension put on your back. Wade into the shallow end of the pool, placing one hand on the edge of the pool for support. From this position, tighten your abdominal muscles, lifting your left leg slowly in front of your body until it is nearly parallel with the ground. Lower it back down, repeating five times with each leg before completing your exercise.
Leg Lowering Workouts
Leg lowering exercises will help you strengthen both your upper and lower abdominal muscles without putting any pressure on your back muscles. Lie down on the ground with your legs extended and arms at your sides. From here, lift both of your legs up and off the ground, keeping them extended. Lift them to a 45-degree angle and hold this position. From this position, lower your legs down until they are nearly touching the ground. Instead of bringing them back down, lift them up again to a 45-degree angle. Repeat this several times or until fatigued.
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