As a personal trainer, I often get asked how to build strong abs without causing lower back pain. The truth is, there’s no one-size-fits-all approach, but there’s a bank of exercises I turn to time and time again — and they rarely fail.
These three exercises will help you engage your core and strengthen your abdominals without putting undue pressure on your spine. You can perform each one using your body weight, or add a load if you want to challenge yourself.
Here’s how to do them step-by-step, and the benefits. And my yoga mat, I hear you ask? Lululemon 'Take Form' from my best yoga mats round-up, of course.
What are the abs exercises?
Get ready to feel the burn with these beginner-friendly moves.
Starburst plank
There's nothing quite like adding a twist to your plank (literally) to switch on your waist muscles, namely, the obliques. I'm obsessed with this plank variation because it offers more support than your standard side plank (one leg is extended to the side), which can give your balance a boost if you find yourself wobbling.
It's also effective at strengthening your shoulders and wrists, and the outer glutes will work harder, too.
- Start in a high plank position with your shoulders stacked over your wrists
- Zip your belly button toward your spine and engage your core muscles, glutes, and quads to maintain a strong position
- Push through your hands to broaden through your upper back
- Kick your right leg under your body to the left-hand side, resting on the outer side of your right foot
- At the same time, press through your right hand and lift your left arm to the sky, rotating your torso to face the left side. If you can, allow your gaze to follow your hand
- Push your hips upward and also push out of your shoulder, then hold for 30 seconds
- Lower your butt to the floor, then switch sides. Repeat for 3-4 rounds.
Bear hold
The bear hold is very similar to the tabletop position, but instead, your knees will hover a few inches above the mat to increase engagement in your core. Your back will remain straight, which helps ease any pressure on your spine; think about balancing a tray of very expensive champagne flutes on your back without spilling a drop.
Press through your hands and broaden across your upper back to prevent dumping into the shoulders. Although the main focus is on your core, you'll feel this one in your arms, shoulders, quads and hamstrings.
For an extra challenge, get a friend to place a weight plate on your mid-to-upper back.
- Start on your hands and knees with your shoulders stacked over your wrists and hips over your knees
- Keep your back flat and zip your belly button inward to engage your core
- Tuck your toes under, then lift your knees to hover just above the mat
- Hold the position for 30 seconds, then rest. Repeat for 3-4 rounds.
Reverse crunch
Reverse crunches don't require you to lift your head or upper back away from the floor, which makes them supportive for your spine. Instead, you'll keep your back pressed into the mat and focus on bringing your legs toward your body instead.
While it might not be for everyone, I have taught a lot of people with back pain over the years, and this exercise has worked well for most. Keep a soft bend in your knees to help protect your back, and focus on controlling all stages.
Your abs and hips will love you for it, but keep an eye on your back and ensure you don't arch; if you do, bring more bend to your knees or extend your legs further away from the mat and higher toward the ceiling.
- Lie on your back and slightly tuck your pelvis toward you to prevent your lower back from arching
- Engage your core and relax your shoulders. Keep your chin tucked
- Extend your legs down the mat
- Lift your legs away from the mat and softly bend the knees
- Now bend your knees and draw them (and your thighs) toward you
- Kick your legs into the air toward the ceiling, extending your legs as you push upward. You can slightly lift your tailbone away from the mat if you want to
- Re-bend your knees as you bring your butt back down, then punch your legs away from you again, extending them in front of you just above the mat
- Repeat for 8-12 reps and 3-4 sets.
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