Abdominal Exercises and Back Exercises - Getting Started

Fortunately, health experts in recent years have emphasized the need to develop strong core muscles as key to better overall health and improved back health. Movements or poses in a number of popular exercise programs, such as Pilates and some forms of yoga or Tai Chi, focus on building these muscles.

Exercising the abdominal muscles and back muscles should be included as part of a daily routine of good health, like brushing teeth. To gain the benefits of strong and supportive abs and back muscles, a full set of exercises should only take 10 to 20 minutes to complete.

Some general guidelines for the exercises include:

• Do not start exercises for the first time during an acute back pain episode without first consulting a physician or a spine specialist.
• Do not stop exercising just because pain diminishes or an injury appears “healed”; rather, add back and abdominal exercises into a daily routine.

• Complete a combination of flexion and extension exercises to balance the trunk muscles.
• In general, do exercises in sets of 3 to 5 repetitions a minimum of 4 times a week.
• Be patient; strength building may take 6 weeks or more to show results.
• Consider working with a physical therapist, ATC (Certified Athletic Trainer) or trained specialist to develop the proper form and exercises that are targeted at specific physical needs. Expert, one-on-one advice is particularly helpful when beginning a back strengthening routine using McKenzie exercises or doing Lumbar Stabilization movements to ensure the right muscles are engaged

Abdominal Exercises

Stomach exercises should work both the upper and lower abdominal muscles, as well as the outside (oblique) muscles.

Pelvic Tilt—Lie on floor with knees bent, feet parallel and arms to the side

• Tighten lower abdominal muscles, pulling the navel and lower back toward the floor, without using buttocks or leg muscles
• Hold for 5 seconds
• 5-10 repetitions

Trunk Curl—Lie on floor with knees bent and arms crossed on the chest

• Using upper abdominal muscles, raise trunk of body off the floor slightly, to about 15 degrees
• Hold 5 seconds
• Lower trunk slowly to the floor.

To be effective, motion should raise the chest, rather than the head or neck, and only be only a slight lift. Rising too far, to a sitting position, works leg muscles not the abdominals.

Water Exercise/Leg Lifts—Stand in the pool next to the side wall with one hand on the edge

• Raise one straight leg slowly to the front
• Lower slowly to the starting position
• 5 repetitions per leg

Exercise Ball/Sit-ups—Sit on the ball with back in neutral position, feet flat on floor and arms straight overhead

• Lean back, flexing at hips, and pointing toes to ground
• Hold for 5 seconds
• Sit up slowly, setting heels back on the ground
• 5-10 repetitions

Back exercises

Like stomach exercises, back exercises can be done on a mat and in water, and can incorporate different types of equipment, such as an exercise ball.

Prone Arm/Leg Raises—Lie on stomach keeping neck in line with straight legs, and arms outstretched overhead.

• Slowly raise and lower each arm and leg, one at a time
• 5 repetitions on each limb
• Work alternate limbs by lifting right arm and left leg at the same time
• 5 repetitions; change to work reverse pair

Arm/Leg Raises—This exercise is similar to the prone arm/leg raises, except done with hands and knees on the floor, with hands directly under shoulders and knees directly under hips.

• To work arms, slowly straighten the right arm, reaching forward and keeping neck and back straight,
• Hold 5 seconds; slowly lower arm to starting position
• 3-5 repetitions on each side
• To work legs, slowly straighten leg without arching back, extending the leg behind the body
• Hold 5 seconds; slowly return to starting position
• 3-5 repetitions on each side
• To work alternate pairs of limbs, raising the right arm and left leg at the same time
• Hold position for 5 seconds
• 3-5 repetitions; change to work reverse pair

Cat Curls—Get down on all-fours with knees and hands on the floor with back and neck in a neutral, straight position

• Slowly tighten lower abdominals, rounding the back towards the ceiling
• Hold for 5 seconds
• Release and return to neutral position
• Arch the back slightly
• Hold for 5 seconds
• Release and return to neutral position

Water Exercise/Knee-to-Chest—Stand with right hand holding on to side of pool

• Raise left knee slowly to 90 degree angle
• Grab behind left knee with left hand and slowly bring knee up into chest
• Hold 5 seconds
• 3-5 repetitions per side

Exercise Ball/Back Extensions—Lay over ball on stomach with legs straight and feet flexed to be up on toes; rest hands on side of ball, but do not use arms to push up

• Slowly lift head and chest off ball (do not strain or overextend)
• Hold for 5 seconds
• Return to starting position
• 3-5 repetitions

To make this exercise more difficult, place hands behind head before lifting head and chest off ball.

Over time, performing these abdominal exercises and back exercises consistently can have enormous benefits. When incorporated as part of a daily exercise routine they can yield a lifetime benefit of improved posture and a healthier spine.

• Article written By:
• Thomas E. Hyde, DC

October 11, 2006

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