8 Tough Ab Exercises That Won't Kill Your Back

The irony of many popular abdominal exercises like crunches and situps is instead of building a solid core that supports the back and prevents long-term ailments, they bring your back into extension, which can actually contribute to back problems in the long run. And let’s face it: There’s no point in working your abs if it’s just going to hurt your back as a result (that kind of defeats the purpose, after all). 

While you don’t have to trade in your traditional ab exercises completely, crafting a workout with a focus on your abs and obliques without the strain on your back can be a good place to start for guys looking to challenge the midsection while adding strength and stability benefits. 

Reminder—while a good core routine is key to strengthening your midsection, without the proper nutrition, no amount of core or ab-specific training will produce visible abs. So, working through this routine, make sure to keep your diet in check. 

Mix these eight ab exercises into your workout regimen and you’ll be on your way to a chiseled six-pack in no time. 

8 Abs Exercises That Won’t Hurt Your Back

1. Swiss Ball Rollout

Why It’s Effective

This exercise effectively targets the entire abdominal chain because of the motion’s push-pull mechanics, says Teddy Savage, National Lead Trainer at Planet Fitness. It also forces your core stabilizers, like your internal and external obliques, to work to control your posture as you move the stability ball toward and away from your body.

How to Do It 

1. To start, sit on your heels and extend your arms and the back of your hands on a stability ball. 
2. Roll the ball forward while keeping your hips back, and drop your chest toward the ground. 
3. Lift and hold the stretch for 2 seconds. 
4. Return to the starting position and repeat for a set of 10.

2. Goblet Squat

Why It’s Effective

An underrated move to strengthen the abs and stabilize the back, the goblet squat forces the abs to stabilize as you hold the dumbbell in place. “We want to be able to stop rotation and flexion and force our abs to work,” says Ken Croner, C.S.C.S., who has worked with several NFL and college football teams. “Those muscles have to stabilize, and that’s where the lower back comes in. We have plenty of mobility in our lumber spine but lack stability. The goblet squat gives you that.”

How to Do It 

1. Hold a kettlebell or dumbbell with two hands against your chest as if preparing to drink from it goblet-style. 
2. Squat by sitting the hips back and down, keeping the weight in the heels of the feet without lifting the toes. 
3. Maintain contact between the weight and the chest. 
4. Your elbows should touch your knees. 
5. Rise and extend powerfully through the hips. 
6. Repeat for 10 reps.

3. Stability Ball Pike Up

Why It’s Effective

Savage says this is one of the most dynamic ab and core exercises you can perform in the gym. It incorporates core strength, stability, hip mobility, and flexibility. The integration of the stability increases the difficulty of the exercise. It multiplies the benefits of the movement because it requires you to stabilize your body throughout the exercise at all times.

How to Do It 

1. From a pushup position with your knees, calves, and feet on a stability ball, roll the ball with your feet toward your hands until you’re in a pike position, with only your toes on the ball. 
2. Roll back into the starting position and repeat for a set of 10.

Related: 50 Best Abs Exercises That Pack a Six-Pack Punch

4. Med Ball Rotational Throw

Why It’s Effective

This rotational movement provides added strength and flexibility to the back.

How to Do It 

1. Stand facing a concrete block wall with feet shoulder-width apart and holding a medicine ball. 
2. Rotate your shoulders, hips, and torso away from the wall, taking the ball behind your hip. 
3. Turn your hip back to the wall and rotate the rest of your body, throwing the ball to the wall. 
4. Complete 10 reps on one side and switch sides.

5. Pallof Press

Why It’s Effective

The Pallof is a full-body movement that forces the abs to stabilize to keep you from rotating. “The challenge is to stay stable and press the band straight out,” Croner says.

How to Do It 

1. Hold a cable handle (or a band attached to a pillar) at mid-chest height. 
2. Turn sideways and step laterally so there’s adequate tension on the cable or band. 
3. Inhale, then exhale as you straighten your arms in front of you. 
4. Hold for 2 seconds, then bend your elbows to return to the starting position. 
5. Repeat for a set of 10.

6. Farmer’s Carry

Why It’s Effective

Have you ever seen a hunched-over farmer? Or an out-of-shape one? These guys have tremendous core stability and strong backs without entering a gym. That’s because their daily routines are the perfect workout—and they get paid for it.

How to Do It 

1. Stand between a pair of dumbbells or kettlebells as if they were suitcases, to start. 
2. Squat at the hips—no bending at the back—and lift the weights. 
3. Start by walking a short distance—perhaps once or twice around the room—gradually working to longer distances or heavier weights.

7. Stability Ball Reverse Crunch

Why It’s Effective

This exercise specifically targets the lower abs and hip complex, which are essential for posture and gait, Savage says. The position of the stability ball against the backside of the legs keeps your range of motion safe so that you don’t add unnecessary stress to your lower back.

How to Do It 

1. Lie with your back on the ground and position the stability ball between your heels and hamstrings. 
2. Slowly roll the ball to your chest, rolling your pelvis off the ground and tucking your knees to your chest. 
3. Return to the starting position and repeat for a set of 10.

8. Body Saw

Why It’s Effective

This move builds pillar strength, allowing you to stabilize through the midsection. “When people get older, they’re hunched forward or backward because they don’t have strong abs to hold them up,” Croner says. “The body saw helps build that stability.”

How to Do It 

1. In a plank position, place your feet on two slides, towels, or paper plates to enable you to slide on a non-carpeted floor. 
2. Using your forearms for traction, slide your body back and forth about a foot.

Why Do I Have Back Pain When I Do Abs?

If you suffer from back pain while doing ab workouts, there’s a good chance you’re flexing forward or rotating, which is typical of many crunching ab exercises. The idea is to strengthen your core to prevent back pain. To avoid pain, try to keep your tummy tight, avoid sucking in your gut, and instead pull your belly button away from your waistband.

How Can I Avoid Back Pain While Doing Abs?

If you regularly have issues with your back, it’s a good idea to utilize core exercises that don’t require you to flex like crunches and situps. While doing ab exercises, attempt to keep your shoulders pulled back and down and your spine in alignment throughout the movement.

Source
Las Vegas News Magazine