5 Flat Abs Exercises You Can Do If You Have a Bad Back

If you have a bad back but you want to start a flat abs program - the first question you’ll probably ask yourself is which exercises can you do that won’t hurt your back?

In fact, the fear of aggravating a current back injury and suffering even more pain is for many people a very good reason why exercise is the last thing on their mind.

But unless you have a very serious back problem such as a slipped disc, muscle tissue tear or a structural spinal problem, the *right* type of exercise can still be part of your daily routine.

It is important to realise the inextricable connection between the strength and function of your stomach muscles and the stability and health of your back. A weak, malfunctioning set of stomach muscles is often the very reason why so many people suffer back pain in the first place.

These flat abs exercises will help set the foundation for strong set of stomach and back muscles, good posture, good joint stability and prevention to further injury…

Bent Over Row

1. Stand with your feet shoulder width apart. Bend your knees a little.
2. Hold two dumbbells in your hands and bend forward to about 60 degrees.
3. Make sure you keep a natural arch in your lower back and maintain good posture.
4. Suck your belly button in.
5. Slowly bring the dumbbells up to your chest and then lower.

Prone Cobra

1. Lie on your stomach on a mat with your arms by your sides.
2. Invert your palms so that they are facing outwards
3. Suck your belly button in.
4. Lift your chest and arms off the mat and hold for 10 second bursts. Repeat.
5. If you feel the strain in your lower back squeeze your buttocks to help take the pressure off.

4 Point Abdominal Drawing In Exercise

1. Adopt the on all fours position on a mat and make sure your spine has a natural arch in lumbar region. Bend your arms a little.
2. Whilst breathing naturally slowly draw your belly button into your spine and then release.
3. Repeat this procedure 8-10 times.
4. There should be no movement in your spine or hips as you do this exercise.

Forward Ball Roll

1. In a kneeling position rest your forearms on top of a stability ball.
2. Keep a neutral spine position with a natural arch in your lower back.
3. Suck your belly button in towards your spine.
4. Gently move your arms and hips forward at the same time to roll the ball forward. Stop when you feel your back begin to arch.
5. Roll back into the start position.

Horse Stance Vertical

1. Adopt the on all fours position on a mat and make sure your spine has a natural arch in lumbar region. Bend your arms a little.
2. Lift one hand and the opposite knee slightly off the floor. There should be just enough of a gap under your hand and knee to be able to slide a magazine into the gap.
3. Hold this position for no longer than 5 seconds, and then return to the start position.
4. Repeat the exercise with your other side, and continue shifting from side to side until you have completed 10 repetitions.
5. Try to breathe naturally during the movement, and try not to allow your weight to shift over to the support leg, which takes the emphasis of the exercise away from the back muscles.

These exercises will help strengthen your stomach muscles and also help to stabilise your back.

Important Note: Before you start any of these exercises you should consult your medical doctor or physiotherapist for their opinion. It is also a good idea to work with a qualified exercise professional who can demonstrate these exercises to you in person.