Shying away from crunches and sit-ups to protect a weak neck from straining is all well and good, but it's not an excuse to avoid ab exercises. There are plenty of exercises for the other muscles of your stomach that are performed with your neck comfortably supported on the floor. You can tone your six-pack muscle (rectus abdominis), love handles (obliques) and abdominal girdle (transverse abdominis), all while lying on your back and leaving most of your upper body on the ground.
Reverse Crunch with Rotation
The reverse crunch is a name used for more than one exercise, but the reverse crunch with rotation refers to one exercise that targets all three parts of the stomach muscles. The abdominal muscles comprise the rectus abdominis, transverse abdominis and the obliques. Think of the rectus abdominis as the visible stomach muscle, at least for people with a low body fat percentage. The obliques are on your waist and the transverse abdominis is below the rectus abdominis. There's no possibility of strain to the neck, because the exercise is done lying on your back, with the head supported constantly by the floor. Once on the floor, bend your knees, and lift them at an angle toward your right shoulder. Allow your hips and lower back to come off the floor as you pull in your legs. Then, lower yourself down, and straighten your legs back to the floor. Next, repeat the exercise toward your left shoulder.
Marching
Marching is a simple exercise recommended by the National Academy of Sports Medicine (NASM). The marching exercise targets the transverse abdominis mainly. It's also done lying on your back. Begin with your knees bent at 90-degree angles and your feet flat on the floor. Press the lower back down by squeezing your abs. The trick is to maintain a completely flat back, with no space between it and the floor throughout the exercise. Raise one knee toward your chest, until the knee is directly above the hip and perpendicular to the floor. Your shin will be parallel to the floor. Lower the leg back to the start, and lift the other leg. Relax your neck, and keep it on the ground.
Lying Vertical Scissors
The lying vertical scissors is another exercise performed lying on your back. The vertical scissors exercise involves significant movement of the legs, which challenges the abs to keep the lower back firmly pressed to the floor. Begin on your back, with your legs straight in the air and held 6 inches from the floor. Place your arms at your sides. Raise your right leg up, and lower your left leg toward the floor, but don't touch the ground. Quickly switch the leg position, and continue kicking your legs. The farther you move your legs, the harder your abs must work.
References
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett and Rodney Corn; 2008
- "Women's Health" magazine: Reverse Crunch
- emuscle: Lying Vertical Scissors
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