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Ab Exercises Easy on the Back: A Comprehensive Guide
Author: Dr. Emily Carter, DPT, CSCS – Dr. Carter is a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist with over 15 years of experience specializing in musculoskeletal rehabilitation and core strengthening. Her research focuses on low-back pain prevention and management through targeted exercise prescription.
Publisher: Peak Performance Publishing – Peak Performance Publishing is a leading publisher of fitness and wellness resources, known for its rigorous fact-checking and commitment to evidence-based information. Their publications are frequently cited in academic research and are trusted by healthcare professionals.
Editor: Sarah Miller, MS, ATC – Sarah Miller holds a Master's degree in Athletic Training and has over 10 years of experience editing fitness and rehabilitation publications. Her expertise ensures accuracy and clarity in the presentation of complex exercise information, particularly concerning back health.
Keyword: ab exercises easy on back
Introduction:
Many individuals desire a strong core, but back pain often prevents them from engaging in traditional ab exercises. This comprehensive guide explores effective ab exercises easy on the back, focusing on techniques that minimize spinal stress while maximizing abdominal engagement. We'll delve into the anatomy of the core, common causes of back pain during abdominal exercises, and evidence-based exercises proven safe and effective for individuals with back pain or those seeking to prevent it.
Understanding Core Anatomy and Back Pain:
The core comprises more than just the rectus abdominis (the "six-pack" muscles). It includes the deep stabilizing muscles such as the transverse abdominis, multifidus, and pelvic floor muscles, crucial for spinal stability. Weak or imbalanced core muscles can lead to increased stress on the spine, resulting in back pain. Many traditional crunches and sit-ups can exacerbate this issue by placing excessive pressure on the lumbar spine (lower back). Therefore, choosing ab exercises easy on the back is paramount.
Common Mistakes Leading to Back Pain During Ab Exercises:
Arching the back: This is a frequent error, placing undue strain on the vertebrae.
Pulling on the neck: Using neck muscles to assist with the movement instead of engaging the core.
Poor form: Incorrect posture and execution can compromise spinal alignment and increase injury risk.
Overtraining: Excessive repetitions or intensity can overload the muscles and lead to fatigue and pain.
Evidence-Based Ab Exercises Easy on the Back:
The following exercises emphasize proper form and minimize spinal compression, making them ideal ab exercises easy on the back:
1. Plank Variations: Plank variations, including forearm plank, high plank, and side plank, are highly effective for strengthening core muscles without stressing the spine. Research consistently demonstrates the plank's efficacy in improving core stability (1). Focus on maintaining a neutral spine, engaging the abdominal muscles, and avoiding hip sagging or arching.
2. Bird-Dog: This exercise improves core stability and coordination. Start on your hands and knees, extend one arm forward and the opposite leg backward simultaneously, maintaining a straight back. This exercise targets the deep stabilizing muscles of the core (2).
3. Dead Bug: Lie on your back with knees bent and arms extended upwards. Slowly lower one arm and the opposite leg simultaneously while maintaining a neutral spine. This is another excellent exercise targeting deep core muscles without placing undue pressure on the back.
4. Hollow Body Hold: Lie on your back with arms extended overhead. Lift your shoulders and legs slightly off the ground, creating a "hollow" body shape. Hold this position, maintaining a neutral spine. This static exercise engages the entire core (3).
5. Pelvic Tilts: Lie on your back with knees bent. Gently tilt your pelvis backward, flattening your lower back against the floor. Hold briefly and repeat. This exercise strengthens the deep abdominal muscles and improves spinal alignment.
6. Side Bend with Resistance Band: Using a resistance band, perform side bends, focusing on controlled movements and engaging the obliques. This exercise strengthens the lateral core muscles, crucial for stability.
7. Reverse Crunches: Lie on your back with knees bent. Contract your abdominal muscles to bring your knees towards your chest, keeping your lower back pressed to the floor. Avoid pulling on your neck.
Research Supporting the Effectiveness of these Ab Exercises Easy on the Back:
Numerous studies have shown the effectiveness of these exercises in improving core strength and reducing back pain. For instance, a meta-analysis published in the Journal of Strength and Conditioning Research (1) demonstrated that plank exercises significantly improved core stability. Similarly, research published in the Spine journal (2) highlighted the importance of the bird-dog exercise in improving trunk muscle activation and reducing low back pain. Studies on the hollow body hold (3) have shown its effectiveness in improving core strength and stability.
Important Considerations:
Listen to your body: Stop if you feel any pain.
Proper form is crucial: Start with fewer repetitions and focus on technique before increasing intensity.
Consult a professional: If you have pre-existing back pain, consult a physical therapist or physician before starting any new exercise program.
Progressive overload: Gradually increase the intensity and duration of your workouts as your strength and endurance improve.
Consistency is key: Regular practice is essential for achieving optimal results.
Conclusion:
Choosing the right ab exercises easy on the back is vital for building core strength without compromising spinal health. By focusing on proper form, progressive overload, and listening to your body, you can effectively strengthen your core and reduce your risk of back pain. The exercises outlined above, supported by scientific evidence, provide a safe and effective approach to achieving a stronger core while prioritizing back health.
FAQs:
1. Can I do these exercises if I have a herniated disc? Consult your doctor or physical therapist before starting any new exercise program, especially with a pre-existing condition like a herniated disc. They can advise on safe and appropriate exercises.
2. How often should I perform these exercises? Aim for 2-3 sessions per week, allowing for adequate rest and recovery between workouts.
3. How long should I hold each exercise? Start with shorter holds (10-15 seconds) and gradually increase the duration as your strength improves.
4. What if I feel pain during the exercises? Stop immediately and consult a healthcare professional. Pain is a sign that something is wrong.
5. Are these exercises suitable for beginners? Yes, these exercises are generally suitable for beginners, but it’s crucial to start slowly and focus on proper form.
6. Do I need any equipment for these exercises? Most of these exercises require no equipment, although a resistance band can be beneficial for some variations.
7. How long will it take to see results? Results vary, but consistent practice should lead to noticeable improvements in core strength and stability within several weeks.
8. Can these exercises help prevent back pain? Yes, strengthening the core muscles helps stabilize the spine and reduces the risk of back pain.
9. Should I warm up before doing these exercises? Yes, always warm up before any exercise routine to prepare your muscles for activity and reduce the risk of injury.
Related Articles:
1. "Core Strengthening for Beginners: A Step-by-Step Guide": This article provides a beginner-friendly introduction to core strengthening exercises, emphasizing proper form and gradual progression.
2. "Preventing Back Pain Through Proper Posture and Exercise": This article explores the link between posture, core strength, and back pain prevention.
3. "Understanding Low Back Pain: Causes, Symptoms, and Treatment Options": This article provides a comprehensive overview of low back pain, its causes, and treatment options.
4. "The Importance of Deep Core Muscles in Spinal Stability": This article delves into the anatomy and function of the deep core muscles and their role in spinal stability.
5. "Advanced Core Exercises for Experienced Fitness Enthusiasts": This article introduces more challenging core exercises suitable for individuals with a strong foundation in core strength.
6. "Yoga for Back Pain Relief: Gentle Poses and Stretches": This article explores yoga poses that can help alleviate back pain.
7. "Pilates for Core Strength and Back Health": This article focuses on Pilates exercises that promote core strength and back health.
8. "The Role of Nutrition in Back Pain Management": This article explores the relationship between diet and back pain.
9. "Choosing the Right Exercise Equipment for Core Strengthening": This article provides a guide to choosing the right equipment for core strengthening exercises.
| ab exercises easy on 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 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 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 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 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 back: ABS! 50 of the Best Core Exercises to Strengthen, Tone, and Flatten Your Belly. Howard Vanes, 2012-11-01 Are you ready for a stronger, sleeker, slimmer belly? If so, then this book is for you! Introductory special - includes a free bonus audio (see below). Experience 50 of the very best ab and stomach exercises from Yoga, Pilates and other fitness modalities. They have been carefully selected for their ability to produce quick results and are fun to do. ABS! Goes well beyond old fashioned crunches and sit-up so you can have an extremely effective abs workout. Whether your belly is on the soft side or you're a high level athlete, you'll find a great variety of ab exercises that will target all four major groups of abdominal muscles, categorized by easy, moderate and challenging - so it is great for all levels of fitness. This book doesn't make extreme promises like getting ripped abs in 6 days, doesn't recommend crazy diets that you're dying to get off of in a week, and there isn't a lot of technical mumbo-jumbo! When you purchase this book you will get highly effective ab and stomach exercises that will help you strengthen, tone and get a flat belly - in a healthy way. Benefits of ab and stomach exercises: *Prevent / reduce back problems & pain *Get a slim, strong, sexy, belly. *Improve energy *Enhance athletic performance *Better posture *Improve digestion *Prevents hernias *And more! Chapters include: 50 of the best exercises for your abs with photos and clear instructions, discussion of the many benefits of core exercises, overview of anatomy and more! Get a FREE BONUS audio Yoga for a strong core workout when you order this book; a $9.95 value. A download link is provided on the about the author page in the book. ABS! is written by yoga and fitness expert Howard VanEs, author of 5 yoga/fitness books including Ageless Beauty & Timeless Strength and Beginning Yoga: A Practice Manual. |
| ab exercises easy on 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 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 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 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 back: The Women's Health Big Book of Abs Adam Bornstein, Editors of Women's Health, 2012-05-08 The essential diet and fitness guide to lean, sexy abs—including a results-driven 4-week program to lose weight, strengthen your core, and tone your entire body Call it a spare tire, muffin top, or paunch. Men and women consistently cite their belly as their biggest problem area—and it is often the toughest final pounds to lose. Not anymore! Whether readers’ eating habits have been affected by stress, their bodies have changed with age, or they’re constantly doing crunches without results, it’s time to blast belly fat the right way. Using the comprehensive, week-by-week eating and exercise plan, readers can lose up to 20 pounds in 4 weeks—and keep it off, forever. The Women’s Health Big Book of Abs special features include: A delicious, easy-to-follow diet that includes satisfying carbs! A special section on the best pre- and post-pregnancy workouts Hundreds of tips on how to reveal a lean, flat belly and bikini-worthy body! Including a step-by-step, 4-week eating and exercise plan, easy-to-prepare recipes, and hundreds of exercises, The Women’s Health Big Book of Abs is the ultimate guide to a leaner, fitter, sexier body—starting with your core. |
| ab exercises easy on 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 back: 6-Minute Core Strength Jonathan Su, 2021-12 |
| ab exercises easy on back: 7 Weeks to 300 Sit-Ups Brett Stewart, 2012-04-03 Build strength and sculpt your abs with this comprehensive guide to the sit-up. Follow the seven-week program in this book and you’ll massively increase the strength and muscle tone of your core, back and obliques to such an extreme that you’ll be able to do 300 consecutive sit-ups. Offering field-tested, day-by-day plans and more than thirty core-shredding exercises, this book has something for everyone: from beginners embarking on a new workout regimen to athletes looking to expand strength-training options. Packed with clear charts and helpful photos, 7 Weeks to 300 Sit-Ups tells you everything you need to know about the ultimate exercise for your core and includes: • Instructions on how to do a perfect sit-up • Easy-to-follow progressive training programs • Added challenges for extreme strengthening |
| ab exercises easy on 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 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 back: 15-Minute Abs Workout Joan Pagano, 2009-01-02 If you want to strengthen your torso and flatten your stomach but don't have the time, find out how by following this Abs workout book. Created in collaboration with the popular boutique chain Sweaty Betty, with a foreword from its founder Tamara Hill-Norton. Forget gyms, expensive kit, and hours of punishing fitness regimes; try these easy-to-follow 15-minute Abs workout routines and get your body tip top in no time. Clear at-a-glance pages show you exactly what to do demonstrating each of the four key exercises so you can master techniques. A total fitness package - exercising at home has never been easier or quicker! |
| ab exercises easy on back: The New Rules of Lifting for Abs Lou Schuler, Alwyn Cosgrove, 2010-12-30 A strong, athletic physique, highlighted by a flat midsection with well-defined abdominal muscles, is the goal of everyone who works out, from lifelong gym rats to the New Year's resolution crowd. But most people who seek these goals undermine their efforts. In The New Rules of Lifting for Abs, Lou Schuler and Alwyn Cosgrove offer unique programs based on the latest breakthroughs in exercise science. And, as they did in their previous books, The New Rules of Lifting and The New Rules of Lifting for Women, the authors debunk ab-training myths while showing readers how to strip off even the most stubborn flab. Surprising revelations include: Washboard abs do not always equal a healthy, pain-free back The crunch is actually a poor choice for most people Extending the core can be much more effective than flexing ab muscles It's impossible to isolate the core muscles And much, much more Readers get three months of intense workouts, combining fat-busting conditioning work with intense strength training, which they can easily expand into a yearlong program. Schuler and Cosgrove also include a nutrition component detailing how to eat for fat loss, muscle gain, and improved health. Home-gym friendly, and illustrated with more than 150 black-and-white photographs, The New Rules of Lifting for Abs delivers the goods. |
| ab exercises easy on 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 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 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 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 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 back: Six-pack Abs Matt Roberts, 2003 In these four pocket-sized guides, fitness celebrity Matt Roberts helps target the body parts that men and women most want to sculpt, tone, and shape. Each book contains structured workouts that combine special resistance exercises, cardio workouts, and stretching techniques that are guaranteed to help readers increase energy, self-confidence, and become more physically fit. |
| ab exercises easy on 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 back: The 15-Minute Standing Abs Workout Plan Dale L Roberts, 2019-05-14 Imagine having a firm midsection. What if you could avoid the thousands of crunches to get there? Is it possible to stop rolling around on a dirty floor to build a rock-solid core? Yes! And, it's way easier than you think. Armed with 10 simple exercises and 15 minutes to spare, you can get it done! From the author of The 90-Day Home Workout Plan, comes a revolutionary workout routine for your core muscles. A typical workout might have you getting down on a dirty gym floor to do your core exercises. After years of research and practice, the information shows that proper and focused muscle movements are key to trimming the midsection. Would you rather do 1000 crunches a day? Or, 15 minutes of easy exercises you can do on your feet? With 10 simple exercises, you'll get everything you need to understand and train your midsection to perfection. 15 minutes per day 10 exercises most anyone can do 1 easy-to-use workout plan And, your goal of getting a toned and trim midsection You'll love this short read, because it's going to make you enjoy your workouts everyday. Get it now. |
| ab exercises easy on 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 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 back: Training for the Uphill Athlete Steve House, Scott Johnston, Kilian Jornet, 2019-03-12 Presents training principles for the multisport mountain athlete who regularly participates in a mix of distance running, ski mountaineering, and other endurance sports that require optimum fitness and customized strength |
| ab exercises easy on 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 back: Ultimate Back Fitness and Performance Stuart McGill, |
| ab exercises easy on 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 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 back: Paleo Workouts For Dummies Kellyann Petrucci, Patrick Flynn, 2013-11-18 Paleo workouts that are heavy on results—and low on equipment investment Paleo Workouts For Dummies offers a program of back-to-the-Stone-Age exercises with specially designed workouts that burn fat, fight disease, and increase energy. The paleo workouts found in this step-by-step guide, promote sound activities with a strong emphasis on practicing and mastering fundamental/primitive human movements such as squats, hinges, pushes/pulls, sprints, crawls, and more. Paleo Workouts For Dummies caters to the anti-gym crowd who want a convenient program that can be used anywhere, anytime. In addition, vital details on healthy Paleolithic foods that maximize energy levels for the intense workout routines are covered. Companion workout videos can be accessed, for free, at Dummies.com The video content aids you in mastering paleo moves and techniques covered in the book Offers a complete cardiovascular and strength workout By focusing on the primal movements that humans evolved to perform, Paleo Workouts For Dummies is for anyone following a paleo diet routine as well as those curious about how to maximize their paleo workouts. |
| ab exercises easy on 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 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 |
| ab exercises easy on back: The New Rules of Lifting for Women Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove, 2008-12-26 In The New Rules of Lifting for Women, authors Lou Schuler, Cassandra Forsythe and Alwyn Cosgrove present a comprehensive strength, conditioning and nutrition plan destined to revolutionize the way women work out. All the latest studies prove that strength training, not aerobics, provides the key to losing fat and building a fit, strong body. This book refutes the misconception that women will bulk up if they lift heavy weights. Nonsense! It's tough enough for men to pack on muscle, and they have much more of the hormone necessary to build muscle: natural testosterone. Muscles need to be strengthened to achieve a lean, healthy look. Properly conditioned muscles increase metabolism and promote weight loss -- it's that simple. The program demands that women put down the Barbie weights, step away from the treadmill and begin a strength and conditioning regime for the natural athlete in every woman. The New Rules of Lifting for Women will change the way women see fitness, nutrition and their own bodies. |
| ab exercises easy on 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 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 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. |
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