A toned abdominal area improves your overall appearance and functionality. Your deeper core muscles support and stabilize your spine; your rectus abdominus facilitates spinal flexion; and your obliques perform rotational torso movement. During abdominal workouts, these muscle groups work together to create a toned and tight tummy. If a back problem prevents you from performing abdominal workouts, modifying the exercises makes them safer for bad backs.
The Cat
Despite its distinction as a therapeutic exercise for bad backs, when performed correctly, the cat provides effective tummy toning. Kneel on your hands and knees with your body weight equally distributed on both sides. Align the top of your head and the base of your spine. Take a breath in. As you exhale, press your navel toward your spine, tilt your lower pelvis and round your upper back, so that you resemble an angry cat. Remain in the rounded position, keep your abdominals tight and take a small breath in. Exhale and return to the starting position. Perform 20 repetitions every day.
The Crunch
The crunch, performed with your knees bent and your feet flat on floor, is safe for most bad backs. The position makes it easy to keep your back flat on the floor, and since your legs play no part in the exercise, your hip flexors, which connect your thighs to your pelvis, are less likely to pull your spine into an arched position. Lie supine and place your hands behind your head. Inhale and perform a small head nod, to place your neck in the proper alignment. Exhale, draw your belly in, and flex your spine, so that your ribcage moves toward your pelvis. Inhale, keep your tummy tight and hold the position for one second. Exhale and return to the starting position.
Side Bridge
Side bends tone the lateral sections of your tummy, but people with back problems may find standing side bends uncomfortable. The American Council on Exercise suggests the side bridge as an alternative. Lie on your right side with your knees bent and stacked on top of each other. Bend your right elbow and support your body on your elbow and forearm. Place your left hand on your left hip as a reminder to keep your lower back in alignment. Lift your right hip from the floor and create a bridge between your elbow and knees. Hold for five counts, then return. Perform 10 repetitions on each side.
Hip Rolling
Hip rolling, which works your obliques, is part of the back pain abdominal exercise series at the Nicholas Institute of Sports Medicine and Athletic Trauma. Lie supine with your knees bent and your feet flat on the floor. Cross your arms at your chest. Keep your upper body on the floor, and move your head and elbows to your right as your legs drop to the left. Return to center and repeat in the opposite direction. Perform 16 repetitions, or eight to each side.
Member Comments