The causes of back pain can vary but often it happens because the spine doesn’t get enough support from surrounding muscles. The core muscles, especially the obliques, are connected to the lower back muscles, and the stronger these muscles are, the more support the spine gets. And by doing these exercises, you’ll hit 2 birds with 1 stone: get a perfectly toned core and reduce back pain!
We’ve prepared some exercises to help you tone your abs and ease back pain at the same time. Do them a couple of times a week and don’t forget to check out the bonus section as well.
Crunches are a very effective, isolated core workout that target the rectus abdominis muscle in the midsection.
- Lie down with your knees bent and feet slightly apart.
- Place your hands behind your head or on your chest.
- Inhale and lift your upper body up — the movement should be slight and slow.
- Pause for a few counts.
- Exhale and lie back to the initial position.
- Don’t pull your head up and perform the movement by engaging the core muscles.
- Repeat 12-15 times.
Note: If your neck gets sore, it means that you’ve been using the neck muscles instead of isolating your abs. Be sure to review your technique.
2. Mountain climbers
Mountain climbers are a great ab exercise because you’re constantly working on your core while staying in the plank position the entire time.
- Start in the plank position.
- Bring your left leg up as if you’re about to raise it.
- Switch the legs in a jumping motion.
- Try not to lift your middle up and keep your body as straight as possible.
- Repeat 12-15 times on each leg.
Note: The faster you go, the more effective your workout will be, but you should never compromise the technique.