Three Exercises to Strengthen Your Abdomen for Less Back Pain

Back Pain, Fitness, Health & Wellness Article, Self Improvement

Regular exercise is essential for maintaining good posture and a healthy spine. In addition, strengthening your abdominal muscles may help you improve or prevent back pain.

The Abdomen and How it Functions

The abdomen has three larger muscles: the rectus abdominis, external obliques, and internal obliques muscles. The rectus abdominis is a long flat muscle that runs down the front of the abdomen and extends to the rib cage. Its purpose is mainly to flex the spine forward or to curl up when performing sit-ups. The external obliques are on the side of the abdomen and help turn, bend, or twist the body. Finally, the internal obliques lie beneath the rectus abdominis and external obliques and assist with rotation and lateral flexion of the torso.

These three muscles work together to provide stability and strength in the abdomen. In addition, there are also several smaller muscles, such as the transverse abdominis, which contribute to overall core strength and stability.

As a result, many muscles within the abdomen work together to achieve movement, provide abdominal strength, protect internal organs, and maintain posture while performing activities like running or lifting weights. Therefore, training these muscles for core stability and strength is essential to prevent injury and increase performance.

Benefits of Strengthening Your Abdomen

By strengthening these major abdominal muscles, you can improve the spinal health of your back and help relieve or prevent any associated pain. In addition, strong abdominal muscles also strengthen your pelvic floor, which helps provide additional support and stability for your spine.

Three Exercises that Strengthen Your Abdomen

By performing the following exercises regularly, you should start seeing improvements in core strength:

One: Crunches

Abdominal crunches activate the rectus abdominis and obliques, helping tone your abdomen. Begin by lying flat on your back, bringing your knees to the chest while lifting your head off the ground.

The bicycle crunch is another excellent exercise for strengthening abdominal muscles, specifically the rectus abdominis, and obliques, without putting too much pressure on the spine. Start by lying flat on the floor. Next, bring one elbow towards the opposite knee while contracting the abdominal muscles; then switch sides. Perform this movement in a slow, controlled manner for maximum results.

Reverse crunches and leg lifts target both rectus abdominis and obliques, helping to support and strengthen your lower back. A reverse crunch is done on your back while lifting your legs toward your chest.

Two: Leg Lifts and Hip Raises

Begin leg lifts by lying on your side with one leg extended. Then lift the other leg up, holding for a few seconds.

Hip raises are especially beneficial for rectus abdominis activation, as the rectus abdominis is responsible for stabilizing and supporting your spine. There are two ways to do hip raises, with just your body weight or with additional resistance, such as weight plates or exercise bands. First, start on your back with a straight spine. Then raise your hips toward the ceiling while keeping your legs and upper body flat on the floor.

Three: Planks

Plank and side plank exercises activate the rectus abdominis and help support the spine.

A side plank is different from a plank. While the plank focuses on engaging your rectus abdominis and other core muscles for stabilization, the side plank targets the obliques by forcing you to maintain balance. The side plank also helps strengthen hip abductors, which are also crucial for spine stability. It is essential to keep proper form when performing both exercises to get the most out of them.

Begin a side plank by lying on your side with your feet stacked and one forearm directly beneath your shoulder. Keep your spine and head neutral as you engage your core. Then lift your hips holding the position for 30 seconds or as long as you can keep your breath even as you keep your body straight from head to toe. Make sure to switch sides after completing each exercise.

Remember to be mindful and perform the exercises slowly and controlled to get the most out of them. Consult a yoga or fitness professional for more information about abdominal strengthening exercises to help you reach your fitness goals.

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