Abs Workout Without Lower Back Pain [Better Abs Workout #4]

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Do you suffer from lower back pain during or post ab workouts?

Well it sucks. And I know how discouraging it can be to keep pursuing your goal of better abs.

Heck! It’s not just aesthetics we are talking here about. Back pain affects quality of your everyday life.

But there is a silver lining.

You can alleviate and avoid lower back pain if you wish. You can even get rid of back pain for good (unless you have serious spinal problems of course).

Whatever is your situation YOU CAN make things better if you are smart about it. HERE’S HOW you can start doing that right away:

Step 1: STOP doing regular abs workouts and abs exercises (such as crunches and sit-ups)! They put a LOT of stress on your spinal discs. They will just make things WORSE!

Step 2: Strengthen your abs and core muscles (without hurting your back!). The stronger your core is, the less work your lower back will have to do.

A while ago I made article where I listed ab exercises without lower back pain. Today I am putting some of them into action.

Let me introduce you to a Better Abs Workout #4:

Abs Workout Without Lower Back Pain

This is simple, but effective abs workout routine without back pain.

All exercises in this back pain free abs routine allow you to preserve a natural lower back curve which minimizes stress on your spinal discs.

Thus it will help you to strengthen your abdominal muscles without experiencing discomfort or pain in your lower back during and post workout.

There is no spinal crunching. No excessive stress on your spine.

Just make sure you master the correct form of each exercise before you do the routine.

Instructions For This Back Pain Free Abs Workout:

There are 3 exercises that I will list below.

Perform all 3 exercises one after another with no rest in between. That’s one circuit.

At first do just one circuit of this abs routine a day. Once you get comfortable, go for 2 circuits. Try to build up to 3 circuits in a row.

While there are no strict rules or protocols for this abs routine, make sure that you do all the exercises correctly.

Here are the exercises:

#1 Abs Exercise Without Lower Back Pain: Mc Gill Curl Up

Do McGill Curl Up without back pain

Short instruction: Do Mc Gill Curl ups for 6-10 repetitions. On each rep try to hold the elevated position for 5-10 seconds. Switch your knees halfway through.

This exercise is widely popularized by the world’s top spinal researcher Stuart McGill. Although this exercise may seem similar to a regular crunch at first, the critical nuances make all the difference.

This variation of the exercise helps to protect the spine from rounding and flexing. It minimizes the chance of running into the lower back pain. So you can focus on strengthening the abdominals without damaging the spine.

To master this back pain free abs exercise, click here: How To Do Mc Gill Curl Up Like a Boss

#2 Abs Exercise Without Lower Back Pain: Static Side Plank

Do Static Side Plank Without Back Pain

Short instruction: Hold Static Side plank as long as you can. Start on your weaker side, take time and then hold for the same amount of time on the other side. This will help to even out muscle imbalances. Try to hold plank at least for 30-60 seconds on each side. If you find plank with straight legs too difficult to do so, perform it with your knees bent.

Static side plank exercise (also known as side holds or side bridge) is an isometric core strength exercise that involves maintaining one position for an extended period of time. Similar to a regular planks exercise on forearms. Static side plank works your abs, lower back, glutes, hips and shoulders.

Side planking helps to strengthen both sides of stomach without adding size to them. This ab and core exercise improves posture, endurance and develops core stability that will improve your sports and everyday performance.

To master this back pain free abs exercise, click here: How To Do Static Side Plank Like a Boss

#3 Abs Exercise Without Lower Back Pain: Plank With One Knee Bent

Do plank with one knee bent without back pain

Short instruction: Hold plank with one knee bent as long as you can. Switch the knees halfway through or switch them on each round. Try to hold plank at least for 30-60 seconds. If you find plank with one knee bent too difficult, put both knees on the floor.

Experiencing lower back pain during planks is not normal. Especially if the pain occurs from the beginning.

Most often it indicates to the incorrect form or not enough strong abdominal muscles to perform the exercise. Either way it facilitates the development of the improper posture and can cause the damage of the spine.

To reduce the pressure on the lumbar spine when planking try bending the knee. Plank variation with one knee bent helps to take the strain of the lumbar spine and puts more tension on the abdominal muscles. That helps to properly strengthen the abs without getting lower back sore too soon.

To master this back pain free abs exercise, click here: How To Do Plank With One Knee Bent Like a Boss

Try This Back Pain Free Abs Routine And Let Me Know Your Experience In The Comments Down Below!

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About Matiss Bartulis

Sweets and pizza addict. Online and real-life fitness coach. Author of the "From Fat To Six Pack" E-mail training course. You can find him on Google+ and Facebook.