Abdominal workouts can bring pain either to your lower back or to the abdominal muscles themselves. Some positioning adjustments can alleviate back pain during your abdominal workout. On the other hand, abdominal muscle pain can be controlled by performing maintenance work instead of overload work which means you will do fewer repetitions. Use these exercises in any order, or one a day or all in the same day and enjoy the variety of your abdominal workouts.
Criss-Cross Exercise
The criss-cross, also referred to as the bicycle, has been rated as one of the most effective abdominal exercises. Therefore, if you prefer non-burning muscle work, choose the most effective exercises. Lie on your back with your head held up in your stacked hands. Bend your knees to your bellybutton. Inhale to prepare for exercise. Exhale, compress your abdomen down toward your spine and extend one leg straight out at an upward angle. Simultaneously, bring your bent knee and opposite shoulder toward each other. Continue to alternate this criss-cross motion. Stop just as you begin to feel abdominal muscle burn. Avoid back pain by keeping your spine in contact with the mat at all times or by placing a bath towel under your your pelvis at the sacrum and tailbone area.
Stability Ball Crunches
Stability ball crunches are also rated a top choice for oblique and rectus abdominis muscle involvement. Choose a stability ball that is just higher than your knees. Start with your shoulder blades on top of the ball. Place your bent legs and your feet hip-width apart. Rest your head in your stacked hands and keep your elbows open. Inhale and open your torso around the ball. Exhale, compress your abdominal wall and contract the front abdominal muscle, rectus abdominis, to raise your torso. Continue to breathe with this exercise and stop just as you begin to feel abdominal muscle burn. You may find that the ball supports your lower spine which helps with back discomfort. If you experience joint pain, discontinue.
Thigh Lift
Perform this exercise seated in a chair. Sit tall at the edge of your chair with your forearms stacked and raised to chest height. Inhale and prepare to exercise. Exhale, compress your abdominal wall and lift your right thigh up toward your arms. Continue for approximately 15 repetitions. Switch legs. Avoid lower back pain by keeping tall posture and by keeping your shoulders directly over your pelvis. Also try to hold each leg up for a count of 10.
Scoop the Belly
Scoop the Belly is a Pilates core exercise which works your deepest abdominal muscle called transverse abdominis. Its job is to flatten or compress your stomach down toward your spine. Lie on your back with your arms straight overhead. Inhale and expand your ribcage out to the sides. Exhale, compress your ribcage and abdomen inward toward your spine. Continue for six to 10 compressions. You will notice that the compression causes your spine to come in contact with your mat. Use this muscle control in all of your abdominal work in order to avoid back pain.
References
- "Pilates for Wimps"; Jennifer DeLuca; 2003
- "The Pilates Body"; Brooke Siler; 2003
- ACE: New Study Puts the Crunch on Ineffective Ab Exercises
- "Strength Training on the Ball"; Colleen Craig; 2005
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