Strong abdominals contribute to a stronger back, better posture and back pain relief. If you already have back problems, it may be difficult to execute certain stomach exercises. The best thing to do if you are a beginner with a bad back is to start with simple ab exercises, and make modifications to more advanced exercises, as necessary.
Basic Crunches
Crunches are one of the simplest ab exercises, to strengthen your core. Lie on your back, clasp your hands behind your head and keep both knees bent. Slowly lift your shoulders about 6 inches off the floor, keeping your back planted firmly on the ground, hold for a second, then release to starting position. If this hurts your back, try doing basic crunches with your calves resting on a chair or coffee table.
Pelvic Tilts
Pelvic tilt exercises are done in the same position as a basic crunch, only you target your lower ab and back muscles. Lie on your back, contract your abs and lift your hips a few inches off the floor. Hold for 10 seconds then release to starting position and continue for the prescribed number of reps.
Cat and Camel Exercise
The cat and camel exercise is a consistent, fluid motion, ideal for those with back problems. Kneel on all fours, push your stomach up toward your spine, tilt your pelvis forward and round out your back. This position resembles that of a camel hump or an angry cat. Hold for two to three seconds then return to starting position and repeat exercise for the prescribed number of reps.
Stability Ball Roll Out
This gentle exercise uses a stability ball to strengthen your abs and improve posture. Place a stability ball in front of you, kneel on the floor and place your forearms on top of the ball. Slowly roll the ball out 3 to 6 inches outward, but do not permit your back to arch or round out. Pull the ball back toward your body and repeat exercise for the prescribed number of reps.
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