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Ab Exercises Easy on Lower Back: A Comprehensive Guide
Author: Dr. Evelyn Reed, DPT, CSCS
Dr. Evelyn Reed is a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist with over 15 years of experience working with individuals experiencing back pain and seeking to improve core strength. She has published numerous articles on exercise rehabilitation and is a frequent speaker at national fitness conferences.
Publisher: Peak Performance Publishing, a leading publisher of fitness and rehabilitation guides known for its evidence-based approach and commitment to accuracy. They have a strong reputation for producing high-quality content reviewed by experts in the field.
Editor: Dr. Mark Johnson, PhD, PT – Dr. Johnson is a Professor of Physical Therapy at a leading university and has extensive research experience in musculoskeletal rehabilitation, specializing in low back pain management.
Keywords: ab exercises easy on lower back, lower back pain, core exercises, back-friendly abs, safe abdominal exercises, strengthening core, protecting lower back, abdominal workout, core workout, low impact ab exercises.
Introduction:
Many individuals seek to strengthen their abdominal muscles (abs) but are deterred by concerns about exacerbating existing lower back pain or causing new injuries. This article provides a comprehensive examination of ab exercises easy on the lower back, exploring both the challenges and opportunities in developing core strength while protecting the lumbar spine. We will delve into the anatomy of the core, identify common pitfalls, and present a series of effective and safe exercises.
Understanding the Core and Lower Back Relationship:
The core muscles, including the rectus abdominis (six-pack muscles), obliques, and transverse abdominis, play a crucial role in stabilizing the spine. Weakness in these muscles can contribute to lower back pain and injury. However, improper abdominal exercise techniques can actually increase the strain on the lower back. Understanding the interaction between these muscle groups is paramount to selecting appropriate ab exercises easy on the lower back.
Common Pitfalls to Avoid:
Many traditional abdominal exercises, such as sit-ups and crunches, can place significant stress on the lumbar spine, particularly if performed incorrectly. These exercises often involve forceful flexion (rounding) of the back, which can compress the intervertebral discs and irritate the facet joints. The following are common mistakes:
Arching the back: This places excessive stress on the lower back.
Pulling on the neck: This can lead to neck pain and strain.
Using momentum: Instead of controlled movements, relying on momentum reduces the effectiveness of the exercise and increases the risk of injury.
Ignoring proper breathing: Holding your breath during exercises increases intra-abdominal pressure, potentially stressing the lower back.
Ab Exercises Easy on the Lower Back: A Selection of Effective Exercises:
The key to choosing ab exercises easy on the lower back is to focus on exercises that engage the core without excessive spinal flexion or extension. These exercises should emphasize controlled movements and proper form:
1. Pelvic Tilts: This simple exercise strengthens the deep core muscles without stressing the back. Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis backward, pressing your lower back into the floor. Hold for a few seconds, then relax.
2. Plank Modifications: Plank variations are excellent for strengthening the entire core. Start with a forearm plank, ensuring your body forms a straight line from head to heels. As strength improves, progress to a full plank on your hands. Modify the plank by shortening the duration or performing it against a wall for added support.
3. Bird-Dog: This exercise improves core stability and balance. Start on your hands and knees. Extend one arm forward and the opposite leg backward simultaneously, maintaining a straight line from hand to hip to foot. Return to the starting position and repeat on the other side.
4. Dead Bug: Lie on your back with knees bent and arms extended towards the ceiling. Slowly lower one arm towards the floor while simultaneously extending the opposite leg. Return to the starting position and repeat on the other side.
5. Side Plank: This exercise strengthens the obliques and helps stabilize the spine. Lie on your side, propped up on your forearm and feet. Keep your body in a straight line from head to feet. Hold for a specified amount of time and repeat on the other side.
6. Reverse Crunches: Lie on your back with knees bent. Lift your knees towards your chest, engaging your lower abs. Avoid pulling on your neck.
7. Hollow Body Hold: Lie on your back, pressing your lower back into the floor. Extend your arms overhead and legs straight. Lift your arms and legs slightly off the floor, maintaining a slight hollow in your back.
Progressive Overload and Listening to Your Body:
The key to safe and effective exercise is progressive overload. Gradually increase the duration, repetitions, or difficulty of the ab exercises easy on the lower back as your strength improves. It's crucial to listen to your body and stop if you experience any pain.
Incorporating Ab Exercises Easy on the Lower Back into a Comprehensive Fitness Program:
Ab exercises easy on the lower back should be part of a well-rounded fitness program that includes cardio, strength training, and flexibility exercises. Consider consulting with a physical therapist or certified personal trainer to develop a customized program that meets your individual needs and goals.
Conclusion:
Strengthening your core is essential for overall health and well-being, but it's vital to do so safely. By avoiding common pitfalls and selecting ab exercises easy on the lower back, such as those described above, individuals can build core strength without risking lower back pain. Remember to focus on proper form, progressive overload, and listening to your body. With consistent effort and the right approach, you can achieve a strong core and improve your overall fitness level while protecting your lower back.
FAQs:
1. Can I do these exercises if I have a herniated disc? Consult your physician or physical therapist before starting any new exercise program if you have a herniated disc. They can advise on modifications or alternative exercises.
2. How often should I perform these exercises? Aim for 2-3 sessions per week, allowing for rest days to allow your muscles to recover.
3. How long should I hold each exercise? Start with shorter durations (10-15 seconds) and gradually increase as you get stronger.
4. What if I feel pain during the exercises? Stop immediately and consult with a healthcare professional. Pain is a sign that something is not right.
5. Are these exercises suitable for beginners? Yes, these are beginner-friendly exercises, but start slowly and gradually increase the intensity.
6. Can I do these exercises during pregnancy? Consult your doctor or a qualified prenatal fitness instructor before starting any new exercise program during pregnancy.
7. How long will it take to see results? Consistency is key. You should start noticing improvements in core strength and stability within several weeks of regular exercise.
8. Do I need any special equipment? No, these exercises can be performed without any equipment.
9. What should I do if I experience muscle soreness? Mild muscle soreness is normal, but severe pain is not. Rest, ice, and gentle stretching can help alleviate soreness.
Related Articles:
1. Strengthening Your Core Without Lower Back Pain: This article explores the principles of core strengthening and provides a variety of exercises that minimize lower back stress.
2. Low Back Pain and Core Weakness: A Comprehensive Overview: This piece examines the connection between core weakness and low back pain, offering insights into diagnosis and treatment.
3. The Best Pilates Exercises for a Strong Core: This article focuses on Pilates exercises, highlighting their effectiveness in building core strength while protecting the spine.
4. Yoga for Lower Back Pain Relief: This article details yoga poses that can alleviate lower back pain and improve core stability.
5. Preventing Lower Back Pain Through Core Strengthening: This article focuses on preventative measures, outlining strategies to build a strong core and reduce the risk of lower back pain.
6. Understanding the Anatomy of the Core: A detailed explanation of the core muscles and their function in spinal stabilization.
7. Choosing the Right Fitness Program for Lower Back Pain: This article guides readers in selecting a suitable fitness program based on their individual needs and pain levels.
8. The Importance of Proper Breathing Techniques in Core Workouts: An in-depth discussion of how breathing can impact core exercises and lower back health.
9. Rehabilitation Exercises After a Lower Back Injury: This article focuses on exercises recommended during the rehabilitation process following a lower back injury.
| ab exercises easy on lower back: Essentials of Strength Training and Conditioning NSCA -National Strength & Conditioning Association, 2021-06-01 Developed by the National Strength and Conditioning Association (NSCA) and now in its fourth edition, Essentials of Strength Training and Conditioning is the essential text for strength and conditioning professionals and students. This comprehensive resource, created by 30 expert contributors in the field, explains the key theories, concepts, and scientific principles of strength training and conditioning as well as their direct application to athletic competition and performance. The scope and content of Essentials of Strength Training and Conditioning, Fourth Edition With HKPropel Access, have been updated to convey the knowledge, skills, and abilities required of a strength and conditioning professional and to address the latest information found on the Certified Strength and Conditioning Specialist (CSCS) exam. The evidence-based approach and unbeatable accuracy of the text make it the primary resource to rely on for CSCS exam preparation. The text is organized to lead readers from theory to program design and practical strategies for administration and management of strength and conditioning facilities. The fourth edition contains the most current research and applications and several new features: Online videos featuring 21 resistance training exercises demonstrate proper exercise form for classroom and practical use. Updated research—specifically in the areas of high-intensity interval training, overtraining, agility and change of direction, nutrition for health and performance, and periodization—helps readers better understand these popular trends in the industry. A new chapter with instructions and photos presents techniques for exercises using alternative modes and nontraditional implements. Ten additional tests, including those for maximum strength, power, and aerobic capacity, along with new flexibility exercises, resistance training exercises, plyometric exercises, and speed and agility drills help professionals design programs that reflect current guidelines. Key points, chapter objectives, and learning aids including key terms and self-study questions provide a structure to help students and professionals conceptualize the information and reinforce fundamental facts. Application sidebars provide practical application of scientific concepts that can be used by strength and conditioning specialists in real-world settings, making the information immediately relatable and usable. Online learning tools delivered through HKPropel provide students with 11 downloadable lab activities for practice and retention of information. Further, both students and professionals will benefit from the online videos of 21 foundational exercises that provide visual instruction and reinforce proper technique. Essentials of Strength Training and Conditioning, Fourth Edition, provides the most comprehensive information on organization and administration of facilities, testing and evaluation, exercise techniques, training adaptations, program design, and structure and function of body systems. Its scope, precision, and dependability make it the essential preparation text for the CSCS exam as well as a definitive reference for strength and conditioning professionals to consult in their everyday practice. Note: A code for accessing HKPropel is not included with this ebook but may be purchased separately. |
| ab exercises easy on lower back: Best Ab Exercises Patrick Barrett, 2012-07-29 Best ab exercises will teach you a series of abdominal exercises that work out your core in conjunction with the rest of your body, so you can build a strong, lean midsection while getting a more effective and complete workout.--Page 4 of cover |
| ab exercises easy on lower back: Body Trainer for Men Ray Klerck, 2013-12-02 Working out but not getting results? If you’re seeking improved fitness and muscle tone or a slimmer, more ripped physique, Body Trainer for Men is your ticket to an ideal physique. Fitness expert and writer Ray Klerck, one of the world’s most sought-after personal trainers, has produced a comprehensive fitness guide specifically tailored to the unique needs and goals of men. In this book, you will find workout programmes that can be performed at home or in the park as well as in the gym, making this resource completely accessible and convenient. Body Trainer for Men offers solutions to the most common issues men face inside and outside the gym. So if you are stressed or overweight and want to muscle up in a short time, now you have the means to fix these problems without spending for a personal trainer. The methods and training plans are all linked, so rather than being forced into a particular goal, you can make desired improvements concurrently. Whatever your present needs or future goals may be, you’ll find the advice in this guide 100 per cent effective. |
| ab exercises easy on lower back: Low Back Pain Program Sherwin A. Nicholson, 2014-03-06 Learn how to self treat chronic lower back pain easily and safely with this fully illustrated, instructional, low impact, pain-safe, exercise guide long term. The majority of cases of chronic lower back pain are either directly related to, or worsened by specific muscle weaknesses and imbalances. This specifically designed guide carefully teaches the correct methods to move, train and strengthen your body to properly relieve back pain. It uses non-surgical, non-medicinal, and safe methods for all ages and difficulties. It will help with your current pain, to prevent the return of pain, and to reduce your dependency on medication and surgery. IMPORTANT NOTE: You will relieve your pain as you learn a series of short and effective exercises. The exercises will teach you how to treat and recondition several misunderstood and neglected areas of the lower back, hips and legs that can lead to lower back pain. The Low Back Pain Program demonstrates effective, very low-risk exercises, stretches and movements to treat and prevent: lower back pain, backache, back spasms and more, long term with a careful, concise, 'at home' guide. This book contains 45 important exercises, over 170 detailed illustrations, 3 treatment and conditioning levels, 1 maintenance level and 4 progress charts. The exercises condition and restore proper mobility and function for your lower back, hips, legs and pelvis, allowing painful areas time to heal and recover. The guide begins with 13 'Limited Mobility Exercises' to improve your flexibility and address your stiffness and tightness that contribute to and worsen lower back pain. 19 'Progressive Exercises' then, stimulate, develop and strengthen the muscles and joints necessary to protect the lower back from pain. 13 'Challenging Exercises' are then taught to reinforce, correct and re-educate the muscles and joints to move and operate functionally and effectively to prevent recurrence of lower back pain. Upon completion of these exercises, 11 simple 'Maintenance Exercises' selected can then be seamlessly used throughout your daily routine as needed to keep your muscles optimally conditioned to protect your lower back from imbalances and pain. These exercises are founded on the methods of exercise therapy, physiotherapy, and lower back pain and injury rehabilitation. They are intended for home use and can be performed at the users convenience and comfort level. A family doctor's consent is advised prior to starting this program. This guide provides those in pain, a much needed alternative to popular exercises and stretches that are recommended but still do not resolve the cause of the pain. This guide will benefit the user throughout their life as their physical needs change with age and lifestyle. If you are suffering from acute or chronic low back pain and are not sure how to resolve it, this exercise plan can help you. Many issues related to back pain are a result of muscular and joint imbalances that can be self-corrected through specific movements and exercises. Learn some of the major causes of lower back pain, book details and how to provide relief at home long term. For more information and some exercise examples, go to www.lowbackpainprogram.com. A very comprehensive, practical and step by step guide. You've given me hope that relief is possible, and that I can heal. I feel ready to start the program now that I have this helpful guide. - C.N. Aurora Excellent read!...the ideas here apply to several forms of chronic pain, in my case hip pain. Simple, easy to understand steps that have made a huge difference in pain management and improving quality of life - thank you. - R.S. Newmarket |
| ab exercises easy on lower back: The Complete Book of Core Training Kurt Brungardt, Brett & Mike, 2006-01-11 From the author of the national bestseller The Complete Book of Abs comes the definitive book on the Next Big Thing in fitness -- core training From the bestselling author of The Complete Book of Abs comes this comprehensive guide to a new movement in fitness: core training. The body's core refers to the muscles that comprise the center of your body: the muscles of the abdomen, lower back, butt, and hips. With the increasing popularity of yoga and Pilates -- both of which depend on strong core muscles -- the fitness community has turned its focus from the abs to the core. The Brungardt brothers simple 9-week program is based on over 100 exercises and includes workouts appropriate for beginners and fitness enthusiasts alike. This book will help men and women of all body types and fitness levels to strengthen their core for better mobility, posture, and physique. Get ready to get fit! |
| ab exercises easy on lower back: The Complete Book of Abs Kurt Brungardt, 2015-08-12 Anyone who works out knows that abdominal exercises have progressed light-years beyond the basic sit-up. In fact, a whole new generation of ab exercises and machines have advanced abdominal workouts to new levels of sophistication, designed for maximum efficiency to provide the trim, toned midsection that everyone wants. But how do you put the exercises together into a routine for your specific physique and needs? The Complete Book of Abs shows you how. ¸ The first ab book for everyone--from beginners to fitness professionals ¸ More than one hundred ab exercises--from traditional crunches and sit-ups to such cutting-edge techniques as corkscrews and hanging knee raises--drawn from diverse sources, including gymnastics, yoga, and the martial arts ¸ Includes the Fifteen Minutes a Day to Ultimate Abs system, which will take you from an undeveloped stomach to a rippled washboard look in six months ¸ Dozens of favorite and new routines from America's foremost coaches, trainers, and bodybuilders ¸ How to be your own personal trainer and put together your own routines ¸ The most up-to-date information on diet and nutrition, including a personal template to maximize diet-exercise efficiency Already a fitness classic, The Complete Book of Abs, is the definitive guide for abdominal toning and strengthening. No one who's serious about working out should be without it. |
| ab exercises easy on lower back: Ab Wheel Workouts Karl Knopf, 2013-10-22 Takes ab wheel workouts to the next level with carefully designed programs that work the entire body An incredibly effective tool for achieving a toned, sculpted physique, the ab wheel is quickly becoming one of the most popular pieces of gym and home-fitness equipment. Ab Wheel Workouts shows how to maximize its effectiveness so readers can safely strengthen the core while simultaneously working the back, arms, and legs. A simple, compact piece of exercise equipment, the ab wheel can easily be used in the comfort of home and stashed in a closet when not in use. Unlike crunches, the ab wheel strengthens the entire body in addition to the abdominals and obliques. Illustrated with 150 step-by-step photos, Ab Wheel Workouts is designed for use with all types and brands of the device. This detailed guide uncovers the full potential of the ab wheel with specific programs for everything from core strengthening and muscle toning to deep stretching and improving balance. |
| ab exercises easy on lower back: Core Strength Workout Karon Karter, 2004 Transform your body with the exercises dancers, gymnasts, and Olympic athletes count on to stay strong, slim, and sexy. With The Core Strength Workout as your guide, you'll target the critical torso muscles that make the difference between fat and fabulous. You'll walk taller, sleeker, and leaner within weeks! Book jacket. |
| ab exercises easy on lower back: Core Strength for 50+ Karl Knopf, 2012-08-21 Stay young with effective, efficient core strength training that will enhance your spine’s stability and re-educate correct muscle activation patterns. From swinging a golf club to carrying a bag of groceries, the core is everything. Balance, agility and youthful stature are just a few of the benefits of a toned and powerful midsection. Core Strength for fifty+ has everything you need to: Improve posture Enhance sports performance Guarantee low back health Avoid injury With workouts ranging from basic mat work routines to unstable training with foam rollers and stability balls, Core Strength for 50+ provides more than 75 exercises that build and maintain strong muscles in the abs, obliques, lower back and butt. |
| ab exercises easy on lower back: Ultimate Back Fitness and Performance Stuart McGill, |
| ab exercises easy on lower back: The Best Abdominal Exercises You've Never Heard Of Nick Nilsson, 2011-11-08 In order to build chiseled, defined abs you need to do more than just crunches, sit-ups and other standard abdominal exercises. This book provides photographs and detailed instructions for 77 new and unique ab exercises and lays out several different complete ab workouts that will help you strengthen, sculpt, and maintain your midsection. This results-oriented, step-by-step guide also includes tips and tricks on how to incorporate the exercises into your workout and how to avoid common errors. This book will help you break through plateaus and get the most out of yourab work outs at all times. |
| ab exercises easy on lower back: Foundation Eric Goodman, Peter Park, 2011-05-10 Counsels novices and athletes on alternate approaches to back pain and fitness management, outlining equipment-free methods for strengthening the lower back while correcting movement patterns that lead to chronic discomforts. Original. 40,000 first printing. |
| ab exercises easy on lower back: The Complete Guide to Abdominal Training Christopher M. Norris, 2013-05-30 The Complete Guide to Abdominal Training replaces Abdominal Training 2nd edition. Fully updated, in full colour, this book is packed with exercises and colour photographs to help coaches, fitness trainers and athletes improve their abdominal training programme. This is the abdominal training bible for all those in the fitness industry. Written by an experienced physiotherapist and best-selling author, it also covers the background physiology and theory. Includes sections on improving posture, and the science and clinical conditions of abdominal training. |
| ab exercises easy on lower back: Strengthen Your Back DK, 2013-10-21 Strengthen Your Back covers all practical aspects of back care from diagnosis and treatment to exercises and pain relief. Illustrated step-by-step exercises help you address your back and neck pain, alongside carefully planned strategies to stop injuries recurring. Simple, clear diagrams show the anatomy of your back and neck and specialized sections deal with back pain in specific scenarios such as home, work, driving and gardening. Includes advice on where to seek help and how to get the best results from rehabilitation. Play an active role in your healthcare with Strengthen Your Back! |
| ab exercises easy on lower back: 6-Minute Core Strength Jonathan Su, 2021-12 |
| ab exercises easy on lower back: The 7-Minute Back Pain Solution Gerard Girasole, Dr. Gerard Girasole, Cara Hartman, 2012-03-20 An orthopedic spine surgeon and a personal trainer join forces to share a proven program that helps relieve back pain and prevents it from happening again through daily stretches and exercises that strengthen the core and protect the spine. |
| ab exercises easy on lower back: The 12-Minute Athlete Krista Stryker, 2020-03-31 Unlock your athletic potential and get into the best shape of your life with Krista Stryker’s HIIT and bodyweight workouts—all of which can be done in just minutes a day! If you’ve ever thought you couldn’t get results without spending hours in the gym, that you’d never be able to do a pull-up, or that it’s too late to get in your best shape ever, The 12-Minute Athlete will change your mind, your body, and your life. Get serious results with high-intensity interval training (HIIT) workouts that can be done in just minutes a day. Give up the excuses and learn to use your own bodyweight and a few basic pieces of portable equipment for short, incredibly effective workouts. Reset your mindset, bust through mental blocks, and set meaningful goals you’ll actually accomplish. You can finally ditch the dieting and enjoy food as fuel with simple eating guidelines to the 80/20 rule. In The 12-Minute Athlete you’ll also find: –A guide to basic calisthenics and bodyweight exercises for any fitness level –Progressive exercises to achieve seemingly “impossible” feats like pistol squats, one-arm push-ups, pull-ups, and handstands –More than a dozen simple and healthy recipes that will fuel your workouts –Two 8-week workout plans for getting fitter, faster, and stronger –Bonus Tabata workouts –And so much more! The 12-Minute Athlete is for men and women, ex-athletes and new athletes, experienced athletes and “non-athletes”—for anyone who has a body and wants to get stronger and start living their healthiest life. |
| ab exercises easy on lower back: Prolapse Exercises Inside Out Michelle Kenway, 2013-07-31 Prolapse exercises helps women improve prolapse support and exercise with confidence to stay in shape |
| ab exercises easy on lower back: The Abs Diet David Zinczenko, 2004-06-19 Explains how to lose up to twenty pounds and create the washboard abdomen that every man wants, offering a meal plan, a workout program with a focus on lower-body exercises, twelve superfoods, and a simple maintenance plan. |
| ab exercises easy on lower back: Two Minute Moves Lizzy Williamson, 2017-09-26 We all know that we should be moving more, but sometimes it can feel impossible to find the time or motivation to even get started. This book makes that first step easy.Lizzy Williamson has spent over a decade helping women to get their bodies, energy and confidence back. With more than 50 fun and simple exercises, you'll learn how to make working out a part of your every day, whether you're on the couch watching TV, at the kitchen bench waiting for the kettle to boil, at the playground with the kids or just clinging to a bottle of wine (yes, a bottle of wine can make you fitter!).Backed up with down-to-earth advice and the inspiring true story of how Lizzy found herself through movement, TWO-MINUTE MOVES is the guide to stopping the excuses and reaping the benefits of a happier, healthier more energised life. It starts with two minutes. |
| ab exercises easy on lower back: Sit-Ups Are Stupid and Crunches Are Crap Todd Sinett, 2020-06-02 Dr. Todd Sinett, a second-generation chiropractor and certified fitness trainer, explains why you should never do a sit-up or any version of a crunch ever again! Sinett's innovative new book--which includes a detailed exercise routine (illustrated with photos) and a meal guide--teaches healthier and smarter ways to get great abs without compromising your back and neck anymore. Sit-Ups Are Stupid and Crunches Are Crap, based on the science of flexion, addresses the key issue of core imbalance and the resulting (and totally unnecessary) pain.-- |
| ab exercises easy on lower back: Dr. Jordan Metzl's Running Strong Jordan Metzl, Claire Kowalchik, 2015-03-31 Step into my office if you want to run faster, stronger, and pain-free. Whether you're a new runner training for your first race or an experienced marathoner, this cutting-edge book will keep you on the road and running faster. With comprehensive, illustrated information on running health and injury prevention, this book also includes access to videos addressing such issues as shin splints, plantar fasciitis, stress fractures, and runner's knee. Not only will runners be able to read about how they can treat and prevent hundreds of medical and nutritional issues, they'll be able to walk into a top-level video consultation 24 hours per day, 7 days per week, from anywhere in the world! |
| ab exercises easy on lower back: Simple 6 Pack Abs Karllo MELLO, 2023-01-17 Simple 6 Pack Abs The reasons why the majority of people do not have abs are huge and the major stumbling block is that plenty of so called “experts” are still teaching old fashioned advicefor building abs that just doesn‟t work.They are as follows:1. A diet low in calories which will help you with your weight loss.2. Daily cardio workouts, which help you with exercising your lungs and heart, but at the same time burn the extra fat away.3. Resistance Training, which is extremely effective for building muscles. While you do so, you will also manage to permanently burn off fat. Keep in mind that lifting weights will help you get that well-toned body you so much want to have. |
| ab exercises easy on lower back: Walk with Ease Arthritis Foundation, 2002 A basic easy guide to creating your own walking fitness plan, including how to get started and stay motivated. |
| ab exercises easy on lower back: Abs 100 Workouts N. Rey, 2018-03-19 Abs power the way we walk, run, jump and lift. They affect the way we stand and sit. The four distinct muscle groups that make up the abdominals are key to the quality of every aspect of our physical performance. Here's how to train them in the most structured, detailed way possible that will just work for you. |
| ab exercises easy on lower back: The Ab Revolution Fourth Edition - No More Crunches No More Back Pain Jolie Bookspan, 2015-11-09 Stop Back Pain. Healthier Exercise, Healthier Daily Life. The Ab Revolution is a change in knowledge and use of abdominal muscles. Not a bunch of exercises, but a sports medicine technique to quickly stop one major source of lower back pain, and build healthier movement into all you do. Part I teaches how to stop hyperlordosis during everyday life, a slouch that is a major cause of one kind of back pain. Part II uses this technique for healthy core and whole body exercise, stretch, and strength from simple to challenging, with no forward bending that hurts discs or practices bent-forward posture. Healthy core training uses neutral spine and avoids both unhealthful flexion and hyperlordosis. Change your knowledge of exercise, posture, back health, neutral spine, and what abdominal muscles really do. New Fourth Edition is reorganized with more examples. Now includes golf, pregnancy, and many new photo instructions, explained step- by-step. By Jolie Bookspan, MEd, PhD, FAWM, award winning scientist. |
| ab exercises easy on lower back: The Squat Bible Kevin Sonthana, Travis Neff, Aaron Horschig, 2019-06-06 **BLACK & WHITE VERSION**...As a physical therapist, coach, and certified strength and conditioning specialist, Dr. Aaron Horschig began to notice the same patterns in athletes over and over. Many of them seemed to pushed themselves as athletes in the same ways they push themselves out in the real world.Living in a performance-based society, Dr. Horschig saw many athletes who seemed to not only want to be bigger and stronger but to get there faster. This mentality ultimately led to injuries and setbacks, preventing athletes from reaching their full potential.Now, after developing unique and easy-to-use techniques on how to train and move well, Dr. Horschig shares his invaluable insights with readers in The Squat Bible: The Ultimate Guide to Mastering the Squat and Finding Your True Strength.This detailed plan enables you to unearth the various weak spots within your body--the areas that leave you in pain and hinder your ability to perform--and completely change your approach to athleticism. Discover new strength, new power, and astounding potential you never knew you possessed.As the founder of SquatUniversity.com, Dr. Horschig knows that when you transform the way you work out, you transform your body--and your life. |
| ab exercises easy on lower back: Weight Training For Dummies LaReine Chabut, 2014-12-31 Tone up, burn calories, stay strong Weight Training For Dummies makes it easy to get started with weight training by offering trusted and straightforward guidance on the latest circuit and resistance training, and all-new information on the highly popular bodyweight and High Intensity Interval Training (HIIT). Whether you're working with dumbbells, free weight sets, or machines, you'll find out how to combine weight training with other exercise to properly strength train and get in the best shape of your life. Along with aerobic exercise and flexibility, body weight training is an integral part of a complete physical activity program. But with all the different equipment and techniques available, getting started can feel overwhelming. Want to get pumped about weight training? Consider these facts: strength training, whether via free weights or a machine, builds muscle. And the more muscle you have, the higher your metabolism and the less prone you are to injuries—in and out of the gym. Plus, strength training promotes bone strength, which can significantly reduce your odds of developing osteoporosis. If that's not enough, strength training—unlike cardio workouts like running—reaps benefits almost immediately. So what are you waiting for? Weight Training For Dummies has everything you need to get started. Provides examples and directions for powerful 20-minute weight training routines for the time challenged Features advice to help you choose a weight training system that you enjoy and that fits into your lifestyle Includes new coverage devoted to warm-ups and the hottest and most beneficial stretches Introduces using weight training to address specific health or orthopedic conditions Whether you're already in the gym several times a week or are just starting out with a fitness routine, Weight Training For Dummies shows you how to use free weights or weight machines to get results—fast. |
| ab exercises easy on lower back: Beyond Crunches Pavel Tsatsouline, 1998-08-01 |
| ab exercises easy on lower back: Abdominal Exercises Bible Anthony Anholt, 2013-06-13 Discover How To Transform Your Body With The Best Core Exercises On The Planet By nature, men are nearly alike; by practice, they get to be wide apart. -Confucius Nothing screams health, youth and vitality more than possessing a tight and toned mid-section. Late night television is filled with gimmicks and creams that will supposedly help you achieve this ideal. Gyms are filled with people performing crunches along with other exercises in an attempt to acquire that elusive 6-pack. Are you one of them? If so The Abdominal Exercises Bible: Ab Exercises For Core Strength And A Flat Belly can help you. Within its pages you will find a simple yet complete program containing the best stomach exercises on the planet. This program is designed for all ages and fitness levels. If you are a senior citizen looking to get back in shape you will find gentle yet effective abdominal exercises that will work for you. On the other hand even if you are a superior athlete you will find core exercises that will challenge you. This book is for everyone who desires a sexy and toned mid-section. Of course there are many other benefits that you will gain when you follow the Abdominal Exercises Bible. These include Help to reduce or even eliminate lower back pain Improve your energy levels Improve your athletic performance - your power originates from your core Improve your breathing Improve your posture Increase your muscle mass Lose belly fat Enhance your overall looks Help prevent hernias Help stabilize your body and protect your joints Beyond appearance the core training you will experience in The Abdominal Exercise Bible will make you a stronger, healthier, more magnetic you. Order this book now and start transforming your body today. |
| ab exercises easy on lower back: The Big Book of Abs Muscle & Fitness,, 2013-08-01 In this guidebook to health, the editors of Muscle & Fitness magazine provide a five week plan as well as tips and strategies to get—and stay—motivated in obtaining well defined and toned abs. There are more than 70 workout routines presented with full-color photos to guide readers in the best possible way to achieve the goal of that tight “six-pack.” Throughout all the fitness routines there are informative tips and fast facts to make sure readers are performing the exercise in the safest and most effective manner. Additionally, to complete the workout program, instruction in nutrition to ensure one’s body is getting the proper mix of protein or carbohydrates just when it needs them is included. |
| ab exercises easy on lower back: Strength Training Exercises for Women Joan Pagano, 2014-01-16 Packed with more than 200 visual step-by-step exercises designed to burn calories, strengthen the core, and tone the body, Strength Training for Women is a must-have for core-conscious women who want to target key areas of their body and maintain all-round strength and fitness. |
| ab exercises easy on lower back: Yin Yoga Kassandra Reinhardt, 2018-01-04 Stretch the mindful way with this all-encompassing guide to Yin Yoga. In today's fast-paced world it's easy to lose the balance in our lives and the connection with our bodies. DK believes it's time to change that! Yin Yoga offers a remedy to the stress and hustle of everyday life. Heard of the term but don't know where to begin? No worries, we've got you covered! The same way that Yin balances Yang in ancient philosophies, the slower yin-style yoga featured in this yoga book offers an alternative to the faster more active forms of yoga. Instead, Yin yoga concentrates on holding and breathing through floor-based poses, awarding you with the time and space to clear both your mind and body. Dive straight in to discover: -Over 50 poses focusing on specific areas of the body -Each yoga pose is demonstrated with photographic step-by-step detail -20 sequences linking the poses, tailored to your physical and emotional targets -Introductory spreads covering the basic techniques behind Yin Yoga The first full-coloured step-by-step Yin yoga book on the market, this all-encompassing yoga guide is a must-have volume for individuals seeking a mindful and meditative approach to their yoga practice, as well as beginners and older yoga practitioners who are looking to adopt a slower-paced approach to yoga. You can explore gentle variations to much-loved yoga poses, from the comfort of your own home. Every exercise utilises the essential elements of Yin yoga to ensure you can gain all the physical and mental benefits, and will also allow you to perform all 20 sequences, which combine over 50 different poses into one singular experience and focus on specific health benefits each pose has on your body. For years, books on yoga have asked readers to bend over backwards (literally!) to conform to their physical demands. At DK, we believe it's time to change that! Why not allow for readers to demand that yoga conform to their individual needs instead? This is gentle yoga for the mind, body and soul. A must-have volume for those who want to take up Yoga but don't know where to begin, or simply those seeking to start a gentle low-impact exercise whilst encouraging mindfulness, Yin Yoga can be tailored to your individual fitness needs, so you make the most out of your poses! Why not stretch yourself, literally, this New Year and try something new? Perhaps your mind, body and soul will thank you! |
| ab exercises easy on lower back: How to Fix (just About) Everything Bill Marken, 2002 More than 550 step-by-step instructions for everything from fixing a faucet to removing mystery stains to curing a hangover. |
| ab exercises easy on lower back: The Complete Book of Abs Kurt Brungardt, 1993 The first guide ever to cover every single possible exercise for shaping and strengthening abdominal muscles--from traditional situps to weights and machines to gymnastics, yoga, and dance--this book also includes specialized programs for back-pain sufferers. 300 photos. |
| ab exercises easy on lower back: Stretch and Strengthen Judy Alter, 1992-02 Describes more than one hundred exercises and teaches how to stretch muscles overtightened by use, strengthen muscles too long on the stretch, and balance muscle strength with lifelong flexibility |
| ab exercises easy on lower back: The Essential Lower Back Pain Exercise Guide Morgan Sutherland, 2018-12-11 How I Reversed My Severe, Low Back Pain in Only Three Weeks, without Surgery, Physical Therapy, or Pain Pills When back pain strikes, it can ruin your life. Reaching for painkillers and going the bed rest route can be ineffective and even dangerous for your health. Hi, I'm Morgan, and for 18 years, I've been massaging clients who are dealing with low back pain. But when the tables were turned, and I was the one who injured my back... it wasn't massage that healed my low back pain... instead, it was a series of highly targeted exercises! Inspired by my experience with reversing my severe low back pain, and fueled by a vibrant enthusiasm to share these exercise routines with anyone who has back pain, I began to passionately research how to quickly cure back pain at home. I learned a wealth of information. In The Essential Lower Back Pain Exercise Guide, you'll learn about my 21-Day, Low Back Pain Relief Program that anyone can use to eliminate low back pain, reverse bad posture, and get better sleep. You'll also learn these important concepts to help change your life. How to stand correctly in six moves. How to sit correctly in eight moves. A 15-minute, doctor-recommended back pain relief exercise routine. Six foam-rolling moves to conquer back pain. A 90-second, tennis-ball method for low back pain relief. A 6-minute emergency treatment that's safe for herniated and bulging discs. Seven exercises to prevent future back spasms and herniated discs. Seven resistance-band exercises for low back pain. Four moves to do before you roll out of bed. Plus much, much more. If you can make time to do a daily 15- to 30-minute back pain relief exercise routine, you'll soon be on your way to feeling good again. It's essential to feel your best to make the most of every day. Let me show you how! |
| ab exercises easy on lower back: Anatomy and Physiology J. Gordon Betts, Peter DeSaix, Jody E. Johnson, Oksana Korol, Dean H. Kruse, Brandon Poe, James A. Wise, Mark Womble, Kelly A. Young, 2013-04-25 |
| ab exercises easy on lower back: FASTer Way to Fat Loss Amanda Tress, 2019-05-20 Are you one of the millions of individuals who have tried every fad diet on the market, and still can't meet your goals? Or maybe you're killing yourself at the gym, spending hours on the treadmill to maintain the perfect number on the scale. Regardless of your failing strategy, you're feeling exhausted, discouraged, and uninspired. Enter The FASTer Way to Fat Loss, a behind-the-scenes look at the lifestyle sweeping the health and wellness industry. Since the creation of the program in 2016, the FASTer Way has helped tens of thousands of men and women lose fat and regain confidence. Through the book, Amanda Tress, author and creator of the FASTer Way to Fat Loss, details the core components of the FASTer Way and dives into the science that backs them up. Please note: Purchasing this book does NOT include participation in the official FASTer Way to Fat Loss program. Program registration must be purchased separately at www.fasterwaytofatloss.com. |
| ab exercises easy on lower back: Natalie Jill's 7-Day Jump Start Natalie Jill, 2016-05-03 Social media sensation, fitness trainer, and sports nutritionist Natalie Jill offers her popular 7 day jump start program for weight loss, with recipes and tips |
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Chair & Seated Exercises For Seniors - Lifeline
by doing speci˜c seated exercises for seniors. These help you ease into the process without causing too much strain on your body. How Exercises Help Seniors Avoid Falls Fall risks are a …
Abdominal Bracing and Hollowing - Active Health Solutions
Abdominal Hollowing is drawing in the lower area of the stomach toward the spine. This activates the deep abs but requires very little activation of the superficial ab muscles. Abdominal …
Supine Bridge - The Spine Clinics
Begin by lying on your back with your knees bent and feet resting on the floor. Movement Slowly bend your low back and tilt your pelvis backward into the floor, then return to the starting …
F r o n t - Patient Exercises
better on your lower back). 3. Keep your lower back pressed to the floor. Hold for 15 to 30 seconds. 4. Relax and return to the first position. 5. Repeat with the other leg. Repeat 2 to 4 …
20 ESSENTIAL DESK EXERCISES YOU CAN DO …
Jun 10, 2020 · BACK STRETCH. Clasp your hands behind your lower back. Push your chest outward, and raise your chin. Hold this stretch for 10–15 seconds with deep breaths. Perform …
Neck and Upper Back Exercises - Level 2 - WWL
Neck and Upper Back Exercises Level 2 Page 6 of 8 10. Resisted Side Rotations Sit upright. Try to turn your head to one side while resisting the movement with your hand. Hold approx. 5 …
YOUR HOME Swiss PROGRAM Ball Core Exercises
While lying on the floor, place an exercise ball under your lower legs. Tighten your core, squeeze your buttocks, and then raise your pelvis off the floor. Hold and then return to starting position …
Growing Stronger - Strength Training for Older Adults
tion in regular strengthening exercises, which help to prevent osteoporosis and frailty by stimulating the growth of muscle and bone. Feeling physically strong also promotes mental …
Low Back Pain Exercises Level 1 - WWL
Low Back Pain Exercises Level 1 Page 3 of 8 Low Back Pain Level 1 – Exercises 1 to 10 1. Lumbar Extensions (Standing with No Hold) Standing upright, feet shoulder width apart and …
Back to Basics - WCB
• Keep your upper back supported by sitting up straight Sleeping Being comfortable and supported during sleep is a crucial factor in not only your back’s health, but also your overall …
P L A N H O M E W O R K O U T - University of New Mexico
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Abs Workout Plan
3 Bicycle Crunches: A combination exercise targeting both rectus abdominis and obliques. Cool-down (5-10 minutes): Static stretches, like holding each muscle group for 30 …
Diastasis Recti Home Exercise Program - Tone and Tighten
WHEN THIS BECOMES EASY AND PAIN-FREE, MOVE ON TO #2 2 Repeat 10 Times Complete3 Sets Perform 2 Time(s) a Day BRACE HEEL SLIDES While lying on your back …
10-minute Workout Anywhere - American Heart Association
straighten back up and repeat. For chair pose, hold in “seated” position. Add Intensity: Raise arms overhead or hold weight(s) at chest or shoulders. Calf Raises Activity: Standing or sitting with …
Abs Workout Plan - iot.trumeter.com
abdominis (deep core muscle), and lower back muscles—that work together to support your spine, stabilize your body, and enhance your posture. A strong core is crucial for virtually …
Physical Therapy Exercises & Stretches for hronic Lower ack …
In fact, high intensity cardio workouts and progressive full body strengthening exercises have been found to reduce chronic back pain more than regular cardio or only stretching or doing …
12 easy exercises for lower back pain - Aetna International
Strengthen your back: 12 easy exercises for low back pain This is a marketing communication. 46.05.919.1
Exercises for back pain - GP Training Scheme Hub
lower back) Kneel on all fours with a small curve in your lower back. Let your stomach relax completely. Pull the lower part of your stomach upwards so that you lift your back (without …
reast Reconstruction TRAM Flap Pre and Post-Operative …
Breathe in and feel your lower hand rise and your upper hand stay still. Exhale and feel your lower hand go down. Breathe in through your nose to the count of 4 and out through your mouth to …
Abdominal Core Surgery Rehabilitation Protocol Physical
rotation. Abdomen should remain flat throughout the exercises (no protrusion at hernia site). Cue patient to exhale on exertion phase. May use binder during exercise as needed. Pelvic floor …
Athletic Medicine Pelvic Stabilization, Lateral Hip and Gluteal ...
extend the lower leg, keeping the top hip and knee flexed with the foot hooked behind the lower leg. Lift knee. Pause at the top and slowly and with control, lower to start position. Reps: 8-10 …
x11637 lumbar stretching strengthening home exercise
• Try to keep your muscles tight as you lower your head and shoulders back to the floor. Perform sets, repetitions, times/day. 20. Double Leg Lowering • Lay on the floor with your legs in the …
Isometric Exercises for Upper, Middle and Lower Back - The …
Isometric Exercises for Upper, Middle and Lower Back If you want to strengthen your back muscles without putting much stress, then you can try isometric strengthening back exercise. …
Information and exercises - University Hospitals Dorset NHS …
Back Pain Information and exercises for patients The following guide is designed to help you understand and manage your back pain Author: Orthopaedic Therapy Team ... tension in your …
Low Back Pain Home Exercises - Orthopedic Center of Illinois
Exercise 5: Lower Abdominal Exercises Starting Position: Lie on your back on a table or firm surface. Knees bent and feet flat on the table. Flatten your back to the floor by pulling your …
Ultimate Personal Training’s Abdominal Exercise Guide
Abs exercises.doc Page 4 of 24 Barbell Ab Rollout Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Lower Back,Shoulders Equipment: Barbell Mechanics …
United Therapy Services - Home Health Therapy Services
Upper Body Exercises Do all these exercises slowly. Do not hold your breath and remember to breathe ... your back straight. Start with your elbows bent holding the weights at your chest. …
Strength Training With Medicine Balls (Increasing Physical …
the same exercise. Lower weights, such as 4 to 10 pounds, can be used for tossing exercises. Mid-weights, such as 8 to 15 pounds, can be used for abdominal exercises. Heavier weights …
Chair & Seated Exercises For Seniors
by doing specific seated exercises for seniors. These help you ease into the process without causing too much strain on your body. How Exercises Help Seniors Avoid . Falls. Fall risks are …
SCIATICA - Orthopedic Associates of Hartford
Home Exercises Sciatica is a specific type of low back pain; it refers to altered sensation that normally radiates from the low back into the buttocks, hip, and then down the leg into the foot. …
Full Body Isometric Bodyweight Workout Routine At Home
Glute Bridge 10-15 sec Lower Body Week 4 Day 1 . Workout Hold Time Muscle Worked ... 16 Isometric Back Exercises With PDF 3. The Best Isometric Ab Exercises To Build Strong Core …
Office Exercises - Deakin University
Upper and lower back Diagram 7: Upper and lower back stretch . Interlace fingers and turn palms upward above head; straighten arms then slowly lean slightly from side to side. Repeat …
The Ultimate Guide to Starting Isometric Training - Samurai
Welcome to The Ultimate Guide to Starting Isometric Training! I so me t ri c T ra i n i n g i s b y f a r, t h e mo st e f f e ct i ve , f a st e st a n d sa f e st me t h o d f o r b u i l d i n g
LOWER LIMB STRENGTHENING EXERCISES
Lie on your back with your knees bent and feet hip width apart. Draw in your abdominals and tighten your buttocks. Tilt your pelvis backwards and lift your bottom up followed by your back …
Yoga for Low Back Health - Subtle Yoga
away from each other toward the floor on either side, notice how your lower back gently lifts away from the floor. Exhale as you bring your knees toward each other about half way and gently …
COMMON CAUSES Age. “Wear and tear” and inherited factors
Flatten back by tightening stomach and buttock muscles. Hold 10 seconds. Repeat 10 times. Cat and Camel (fig.4) Lumbar Rotation (fig. On all fours, assume a “hump” back position by …
Using Resistance to Build Strength and Prevent Falls
Finding Balance • Resistance Band Exercises Exercising with resistance bands is a great way to build strength in all parts of your body - legs, arms, and core. Bands are portable and ... lower …
Exercises for the Lower Extremity Amputee, Beginning …
Hip exercises. These exercises use a large rubber band such as Theratube®. Secure at one end by a door, heavy furniture, etc. The exercises may also be done with the band around the …
Solving linear systems: LU factorization - Duke University
The easy cases: lower triangular x i = (b i Xi 1 j=1 a ijx j)=a ii A second option: do the work ‘in-place’: ... Use back-substitution (same as forward, but start at x n) Go backwards from x n …
SPINAL REHAB EXERCISES FOR THE LOWER BACK
Studies Trans Abs has been shown to have a major stabilising role for the lower back, studies also show this muscle becomes weak during chronic back pain due to “reciprocal inhibition” …
Sacroiliac (SI) Joint Stretches and Exercises
Sacroiliac (SI) Joint Stretches and Exercises Many of these exercises can be done on the floor, on a sturdy table or counter, or on a firm bed. Lie on your back. Use a box or several firm …
Ultimate Personal Training’s Abdominal Exercise Guide
Abs exercises.doc Page 4 of 24 Barbell Ab Rollout Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Lower Back,Shoulders Equipment: Barbell Mechanics …
UPPER BACK AND NECK PAIN - Arthritis and Pain Clinic
the knees. The worst sleeping position for your back is on your stomach. If, however, you find yourself always ending up in this position, placing a pillow under your waist will relieve some of …
Patient Factsheet Acute Low Back Pain - NSW Government
Understanding Low Back Pain Low back pain is very common with around 80-90% of adults having some sort of back pain in their lifetime. Most low back pain is short term and gets better …
Exercises for back pain - Versus Arthritis
small curve in your lower back. Let your stomach relax completely. Pull the lower part of your stomach upwards so that you lift your back (without arching it) away from the floor. Hold for 10 …
THE FLAT STOMACH - Yuri Elkaim
endless hours wasting their time doing sit-ups and other “old school” ab exercises that do little more than put your low back at greater risk of injury. But don’t worry, because… 1 Eur J Appl …
Workout Is the AB-DOer a Don’t? Watchdog - ACE
the AB-DOer exercises elicited less activity than traditional exercises in most of the com-parisons*. As for aerobic benefits, subjects exercising on the AB-DOer had an average heart …
Low back pain exercises for seniors pdf - lempreintedubois.fr
Easy lower back exercises for seniors. What causes lower back pain in seniors. ... How can seniors strengthen their lower back. Best exercises for seniors with lower back pain. Google …
