How To Exercise Your Abs Without Hurting

If the thought of working your abs makes you cringe, it might be time to revamp your abdominal workout program. Common abdominal exercises such as situps and crunches are often performed improperly and may cause discomfort in the neck and lower back. An effective abdominal workout should include a variety of exercises to stimulate each muscle in your midsection without causing pain. Pay close attention to your form while performing abdominal exercises to work your abs without hurting.

Step 1

Work your abs two to three times per week. Allow 24 to 48 hours between abdominal workouts to give your muscles a chance to rest and recover.

Step 2

Perform stability-ball crunches to target your upper and lower abs while keeping your back supported. Sit on the ball and walk your feet forward until your back is completely resting on the ball. Lace your fingers together behind your head and allow your head to rest on your hands, supporting your head and neck. Tighten your abs and lift your shoulder blades off the ball; do not pull on your head and neck with your hands. Pause for 1 second at the top of the movement. Lower your upper body down to the starting position. Repeat for four sets of 20 to 30 repetitions.

Step 3

Execute planks to work your core muscles, including your abdominals, external obliques and lower back. Start on the floor on your hands and knees. Press up onto the balls of your feet, leaving your body in a military-style pushup position. Lower your body weight down onto your elbows. Keep your midsection tight and avoid arching your back. Hold this position for 30 seconds. Repeat for four 30-second sets.

Step 4

Perform stability-ball knee tucks to stimulate your upper and lower abs while activating your external obliques and lower back. Begin on the floor on your hands and knees. Position the ball underneath your hips. Pull your body forward on the ball using your hands until your feet are resting on the ball. Space your hands shoulder-width apart. Squeeze your abs and bring your knees into your chest while rolling the ball forward. Roll the ball backward until your legs are extended, returning to the starting position. Repeat the movement for four sets of 20 to 30 repetitions.

Step 5

Execute hip raises to engage your lower abdominals without placing strain on your neck or back. Lie on your back with your hands beside your hips. Elevate your feet up toward the ceiling and bend your knees slightly. Tighten your abs and lift your hips off the floor while pressing your heels toward the ceiling. Lower your hips down and return to the starting position. Repeat for four sets of 20 to 30 repetitions.