what are some good ab workouts that arent so bad for your back?

Question

if i do ab workouts with crunches i get back pains the following day i dont wanna get a workout and having back pains the following day does anyone know any good workouts i do crunches(50), leg up crunches(50), bicycles(100) 2 sets no breaks between, also tables, and side tables and as a result i get back pains that are bad enough to keep me from sleeping

Answer 1

the pain in the lower lumbar region is caused by muscle imbalances. your core is weak, you need to strengthen the upper legs, midsection and lower back. when the midsection is weak the muscles of the hip flexors and erecter spinae have to work harder and this causes strain.

Answer 2

Get the ball! I love the ball for abs! No back pain and it gives a better work out. $15 or $20 at walmart

Answer 3

crunches shouldn't hurt your back if you're doing it correctly. Do you keep your lower back flat on the floor when you're doing them? For leg up crunches, you can give yourself support by placing your hands (form triangle with your fingers) under your pelvis. Another ab workout you can try is hang yourself on a pull-up bar and lift your knees up towards your torso.

Answer 4

AFTER A WARM UP:

USING AN EXERCISE BALL

V-PIKE PRONE AB CRUNCH (3 SETS OF 10)

• LIE FACE DOWN (PRONE) ON THE BALL WITH YOUR HANDS ON THE FLOOR FOR STABILITY

• BEGIN WITH THE BALL POSITIONED AT THE UPPER THIGH WITH YOUR LEGS EXTENDED

• SLOWLY ROLL THE BALL UNDER YOUR BODY WITH HIPS MOVING UPWARD BRINGING FEET CLOSER TO ARMS

• KEEP LEGS STRAIGHT. ONCE IN A V POSITION, PAUSE AND SLOWLY ROLL BACK TO PRONE



USING AB STRAPS

HANGING LEG RAISES (3 SETS OF 15)

• HANG FROM STRAPS WITH UPPER ARM PARALLEL TO THE GROUND. LEGS ARE EXTENDED.

• BEGIN BY LIFTING KNEES UP TO CHEST, PAUSE AND SLOWLY RETURN TO EXTENSION

• DO NOT SWING. LOWER YOUR LEGS SLOWLY, WITH CONTROL

• THIS EXERCISE CAN ALSO BE DONE WITH A TWIST AS YOU RAISE YOUR LEGS TO WORK THE OBLIQUES



WORKING THE OBLIQUES

SIDE LYING LEG LIFTS ON FLOOR (3 SETS OF 15 ON EACH SIDE)

• START ON THE FLOOR, ON YOUR SIDE; PROP YOURSELF UP ON YOUR ELBOW. KEEP OPPOSITE HAND ON THE FLOOR BEHIND YOU FOR BALANCE.

• WITH LEGS EXTENDED, LIFT BOTH UPPER AND LOWER BODY AT THE SAME TIME, CREATING A SIDE LYING V. LOWER YOUR BODY SLOWLY.

• REPEAT ON THE OTHER SIDE



After this ab workout it is a good idea to stretch the low back with a simple knee to chest stretch. Hold each stretch for 30 seconds. It is also a good idea to train your abs last in your workout. To minimize the risk of injury always perform this ab workout at the very end of your exercise session.

http://www.fitnessdiet.info/abworkout.php

Answer 5

ok, doing abs will make your abs protrude a tad. in the long run it will make the fat you have on your abs more firm and look much better. So the protrusion is only temporary for a better looking body! do cardio and abs this will for sure work!! :)

Answer 6

have you tried using a swiss ball?? they are great for strengthening your core/abs and toning. working on an unstable surface forces you to use your core muscles. using the ball also means no impact, so all in all, it is better for your back. i have been using one for a while and it has been great, not just for abs but other things as well. also, my dad, who has bad back problems, has been using one after recommendation from his physiotherapist....

Answer 7

Sounds like you need to have someone observe you to see if your technique is bad. Or you might just be overdoing things. Use a pad when doing floor exercises.