If your abdominal workouts are, quite literally, a complete pain, it may be time to update how you’re working these tummy muscles. The most common complaints post-ab workouts are of neck and back pain, and it’s very easy to damage these areas if you’re doing ab exercises incorrectly. Take a look at 3 exercises which offer a modern, updated take on getting the washboard abs you’ve always dreamed of.
Abdominal Exercises Which Cause Back Pain
Crunches and sit-ups are more closely linked to back and neck pain than any other exercise, and it’s for this reason that many industry professionals are moving away from these options towards exercises that are friendlier to your spine. Sit-ups and crunches cause back and neck strain as the repeated flexing motion required rapidly compresses and decompresses the spine, causing the fibrous tissue around your gel-like spinal discs to rupture. Discs that compress and bulge can press on the highly sensitive nerves of your spine causing acute back pain.
Stationary Ab Workout
Stationary workouts are the best option for those who suffer from back and neck pain following traditional ab exercises, as these keep your spin elevated at all times, offer a zero impact exercise for a pain free workout, and work more muscles than crunches or sit-ups. The best way to prevent neck and spine injuries is to build up a belt of supportive muscles by engaging your entire core and working your back extenders, flexors, and oblique muscles.
These 3 stationary exercises range in difficulty, but can all be completed in just a few minutes a day, allowing plenty of time for other activities such as work, get-togethers with friends, or even real money mobile slots while you’re on the go!
The plank is perfectly safe for your neck and back, and is a staple inclusion in most modern workout schedules.
- Start by lying on your stomach with your palms flat on the floor, next to your shoulders.
- Much like a push up, press up and push your body off the floor.
- Hold your position for a minute or for as long as you can, with just your toes and your palms touching the floor.
- Your back and legs should form a straight line, and you should feel your abs tense up.
The Side Plank
- Start by lying on your side, with your feet together and your legs straight.
- Slowly prop up your body with your elbow, and you should feel like abs contract.
- If you’re feeling comfortable, slowly raise your hips off the floor, until the arm holding you up is completely extended, palm flat on the floor, creating a straight line.
- Your other arm can continue this line pointing to the ceiling.
- Hold the position for a minute, or for as long as possible
The Bird Dog
This is a slightly more complicated stationary core and ab exercise, and it works multiple muscle groups at a time.
- Start on your hands and knee, with your palms flat shoulder width apart, and your back parallel to the floor.
- Lift your left arm and right leg simultaneously and try to extend both fully.
- Attempt to form a straight line from your left fingertip to the toes of your right foot, staying parallel to the floor.
- Hold the position for 5 seconds and slowly lower your arm and leg, and switch to the opposite side.
- Repeat for 1 minute, or for as long as feels comfortable.