Abdominal Exercises

Note: If you have chronic back pain, please refer to the Low Back Exercise Program:

These abdominal exercises are key in laying down a "foundation" that will help to manage or prevent low back problems. The low back tends to spasm more when it has to compensate for "weak abdominals". When the abdominals, mainly the transverse abdominals (low abs) are strong, then the low back muscles don't have to work as hard! Try to spend a few minutes a day on these muscle groups. Pick 2 or 3 abdominal exercises each day!

If you feel these exercises in your low back right away, then you need to select an easier or more modified abdominal exercise. That feeling in your low back means the exercise was too difficult for you to start with...the transverse abdominals couldn't control it on their own!

BEGINNER/EASY EXERCISES:

Seated Abdominal Vacuums:
*Sit on chair or ball (ball is more advanced)with good posture
*Draw abdominals in "as if a powerful vacuum is sucking your belly button into your spine"
*Hold count for 10 seconds and then relax
*Repeat 5-10 times
*BREATHE throughout the exercise. If you hold your breath, you will risk raising your blood pressure!

Note: Another variation of this exercise:
*Relax your abdominals
*Start counting slowly from 0-10 and as you count each number, draw your abdominals in a little tighter each time
*When you get to the number "10", your abs should be in as tight as possible
*Gradually, count slowly back down to "0" and release the muscle gradually with each number
*MAKE SURE YOU BREATHE THROUGHOUT THE EXERCISE!





Reverse chair crunches:
*Start on chair or ball with good posture and abdominals slightly "Vacuumed" inwards
*Position hands out in front of you
*Your weight should be on your two "sit bones" of your rear end
*Slowly lean back with good posture until your weight is on the tailbone or your rear end
*Keep abdominals drawn in and then return to starting position
*Repeat 10-15 times
*Take a break if you feel your low back starting to fatigue.
*This should be an abdominal exercise - MAKE SURE YOU FEEL YOUR LOW ABDOMINALS WORKING!!

Vacuums with alternating leg lifts:

Reverse ball crunches

Vacuums in chair with alternating leg lifts

Modified knee bridges:

ADVANCED ABDOMINAL EXERCISES:

Bridges from toes:

Vacuums with "bicycles":

Physioball crunches

Low ab crunches:

To further flatten your abdominals, you need to be on an optimal nutrition plan! Click here for our recommended Healthy For Life Plan!