Ab exercise tips for everyone (not just for those with injured backs)💪🏻
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Honestly I barely pay attention when it comes to abs, however I should. Strengthening the core helps to prevent the back pain, as this muscle group is responsible for spinal stabilisation (correct me if I’m wrong, but if not responsible, then definitely engaged).
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However, the main issue here is that many people hurt themselves even more while trying to find perform abs activation exercises. Why? 🤔 I think because they do the wrong exercises or have a bad technique/posture while doing them.
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Here are some tips that help preventing these problems:
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🔸Avoid sit-ups and switch them to simple crunches, lower back pressed down to the floor. This will help to concentrate on abs activation rather than hurt the back by constant up-down movement.
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🔸Be careful while holding your neck to prevent the cervical spine problems. Stay concentrated and fully control your movements in order not to engage unnecessary spinal and muscle groups.
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🔸Don’t plank for more than 30 seconds - 1 minute. If you can’t fully control it, you engage your lower back, and here’s the problem - pain. I like doing tabata planks (20 seconds on, 10 seconds off), or side planks are even better (less risk of injury). High plank & rotation can be great too.
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🔸Be careful with using weights as they’re not always needed. You can strengthen the core and activate your abs without any additional weight. Your body itself can be more than enough.
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🔸Try Pilates. It’s meant to be good for abs and is safe to perform. It’s also famous for its rehab qualities. Actually, posting my favourite Pilates exercises here is a good idea too :)
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How do you work your abs out? What tips do you have? 😊
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