Performing regular abdominal exercises can keep you safe in many ways. Weakened abdominal and back muscles are linked with poor posture, back injury and back pains. Building your core muscles will improve the support your spine receives, protecting it from possible injuries. Abdominal exercises sometimes are used as alternatives to back surgery or are used in physical therapy for people with back problems.
Safety During Abdominal Exercises
Do not touch your head during your abdominal workout. If an exercise routine requires that you put your hands around your head, rest them beside your ears. This way, you will avoid straining your neck during your workout. In addition, do not push your abdominal muscles too intensely. An effective workout can be completed within 10 to 20 minutes. You can strain your abs, which would affect the pace of their development. Give your abs some time to rest and recover after each workout.
Warm Up for Ab Exercises
Warming up will increase the blood flow around your body and get your abs revved up for their workout. To prepare your abs for the workout, choose light exercises with motions similar to those you will use in your workout; this will gently prep the muscles. If your muscles are too tight, use stretching routines to ease them into the right state; this will prevent the likelihood of your straining them.
General Safety
If you have back pain or recently received treatment for a back injury, do not begin abdominal exercises without consulting your physician or a spine specialist. She can offer you better advice on how you should proceed. Otherwise, exercise your abdominal muscles at least four times each week. If you exercise to facilitate the healing of an injury, do not stop exercising just because the pain appears to have diminished. Stay hydrated at all times.
Effective Abdominal Exercises
Effective ab exercises include the reverse crunch, bicycle and vertical crunch. To do the bicycle, lie down. Keep your hands beside your head and your legs outstretched. Lift your right knee toward your upper torso and touch it with your left elbow. Return to your starting position and repeat with your alternate limbs. Do three sets of 12 to 18 reps. To perform a reverse crunch, lie on the floor and bring your knees toward your chest. Keep your feet crossed and bent at 90 degrees. Gently lift your hips off the floor by contracting your ab muscles. Your legs should reach toward the ceiling. Lower your legs. Do one to three sets of 12 to 18 reps. For the vertical crunch, lie on the floor and raise your legs straight toward the ceiling. Your hands should be beside your head. With your legs in this position, gently raise your upper torso by contracting your abs. Lower your torso and repeat until fatigued.
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