Want that flat and strong stomach without the back strain? These five exercises are suitable for everyone from beginner to expert.
Lie on your back with stomach pulled in, arms straight up in the air and legs raised with bent knees. Extend left leg out straight while swinging the right arm back to near horizontal, but keep foot and hand off the floor. Hold a second and then return to the start position, repeat on the other side. Keep your stomach pulled in throughout.
Still on your back, straighten your legs and bring arms to sides. Tighten glutes and squeeze thighs together, and as you do so lift left leg up, reaching with your right arm and raising your back so your body forms a V. Go as high as you can while maintaining form.
Now raise your legs, knees bent at a right angle and over hips. Press your lower back into the ground, then lift your torso just a little. Put your hands on your thighs. Then push with your hands and push back with your quads. Keep chin raised to avoid neck strain.
Sit on your tailbones with knees bent and feet flat on the floor. Place hands on outside of legs just above the knee. Keep your back rounded and start to lower yourself to the floor as if you have just done a situp. Stop half way and hold, keeping core and quads engaged. Let go of your legs if you can.
Kneel down, then push one foot forward so that knee is at a right angle. Grab a weight of your choice and hold by the knee on the floor with both hands. Then bring the weight diagonally up across your body, twisting abs but keeping hips and head forward. Return to start position and repeat on both sides.
As you get stronger, increase reps but always maintain form. Once you can do that, move to tougher variations . A flat stomach and strong supportive core can be yours!
Really pleased to see these as I do get a bad back sometimes so good to know there's still some safe exercises to do.
Really like these because they can be done without having a strong core in the first place. Every time I try to work on it I end with back trouble, so hoping these will get me out of that vicious circle.
I've printed this out so I can use it during my next home workout