If you have a bad back, the thought of doing abdominal exercises may make you cringe. Strengthening your core muscles, however, can help alleviate back pain and prevent further injury. While many ab toning exercises can cause back strain, plenty are gentle and safe. Start out slowly and, as you become stronger, increase to more intense ab toning exercises.
Pelvic Tilts
Pelvic tilts are a floor exercise that involves very little range of motion. Lie on your back, squeeze your abdominals and slowly raise your hips off the floor. Hold for five to 10 seconds and release to the starting position. Do three sets of 15 repetitions.
Stability Ball Isometric Crunch
This works the same as a basic isometric crunch, only you are on a stability ball instead of the floor. Sit on the ball with your knees bent, clasp your hands behind your head and squeeze your abs. Hold this contraction for 20 seconds, then relax. Remember to breathe throughout the exercise. Repeat five times.
Stability Ball Roll-Out
The stability ball roll-out helps strengthen your stomach and back and improve your posture. Place the ball in front of you and kneel on all fours, placing your forearms on top of the ball. In a controlled movement, roll the ball up to 6 inches outward, but do not allow your back to arch. Pull the stability ball back to your body and repeat. Do three sets of 20 reps.
Plank Position
The plank is an effective exercise to strengthen both your lower back and abdominal muscles through spinal stabilization. To do the plank, set your body up as if you are about to do a pushup. Your palms should be flat on the floor, arms shoulder-width apart, legs straight and feet hip-width apart. Your body should be in alignment from your head to your feet. Hold this position for 20 seconds, then relax. Repeat five times.
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