Ab training is important in any workout program because it helps build strong core muscles, which increase your overall strength and reduce your risk of injury and lower-back pain. The mistake many overweight people make, however, is trying to do exercises that place significant strain on the lower back, such as hundreds of situps and crunches, which can lead to injury. Corrective exercise specialist Mike Robertson says to train your core using exercises that work your whole body.
Pallof Press
Stand sideways in front of the cable machine, grab the handle with both hands and bring it in front of your stomach. Push your hands out in front of you, pause for two seconds and draw it back into your body. Do four sets of 15 repetitions on each side. According to strength coach Tony Gentilcore, Pallof presses train all the major functions of your core, which are rotation, anti-rotation, resisting trunk extension and posterior pelvic tilt. They are also low-impact exercises.
Curlups
Full situps and crunches require you to flex your lumbar spine, which according to Dr. Stuart McGill, is risky and can lead to a herniated disc. McGill recommends trying curlups instead. Lie on your back and bend one knee to bring the foot closer to your body. Place your hands under your lower back to prevent excessive lumbar movement, then raise your head and shoulders off the floor while squeezing your abs. Do six reps and repeat with your other leg drawn in. Aim for five sets.
Planks
Planks are a stabilization movement and require no spinal flexion. Place your forearms and knees on the floor and lift your knees so your body weight is supported by just your arms and feet. Keep your shoulders, lower back and hips in line and hold the position by tensing your core muscles. Try to hold this for as long as you can with proper technique.
Considerations
There are many ab exercises you can do, but you should first master a select few. Try to increase the number of reps and sets, the time and the weight you're using as you progress. Train your abs twice a week for 15 minutes per session. You can either train them after your weights or cardiovascular workout, or in their own short session on alternate days.
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