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

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

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

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!

The post Abs Workout Without Lower Back Pain [Better Abs Workout #4] appeared first on Abs Experiment.

Dreaming of having a complete (read: well build and functional) core?

Stop dreaming. Start training your abs accordingly!

Now. When I am done yelling at you (sorry) (not really), here is an intense abs workout at home you can do to work towards that complete core of yours:

What’s Special About This Intense Abs Workout At Home

Yo! Just because I did this abs workout in the gym doesn’t mean you cannot do it home. You can! It was designed to be done at home. But as you can see you can do it also in the gym (WOW!)

Ok. Let’s get serious.

This intense abs workout at home hits pretty much every area of your abs and covers multiple functions of abdominal muscles. Perpetual crunching sucks. This workout does not. That’s it.

[Mic drop]

[Matiss picks up the mic and continues…]

In this abs workout we have a dynamic exercise to engage lower abs (much better and fun than regular plank). We have rotational abs exercise to work those obliques. And we have a killer abs exercise that involves multiple movement patterns with just one move – upper body and lower body curling at the same time plus upper body rotations.

Besides abs you will work other muscle groups as well. Such as legs, arms, shoulders, back.

This abs workout is pretty intense. You will thank me when you get to the third exercise. Try the workout and you will understand what I am talking about.

Let’s move on.

Structure of This Abs Workout

This abs workout is constructed with a simplicity in mind.

Just 3 abs exercises.

Just 3 rounds.

One round is 3 minutes only.

Looks like this:

• Exercise #1 (lower abs): 45 seconds
• Exercise #2 (multiple abdominal areas): 45 seconds
• Exercise #3 (obliques): 45 seconds
• Rest: 45 seconds
• Repeat 3 times

Yeeeah…I forgot to tell you that there is no rest between the exercises. Intensity!

Rest after the full circuit (3 exercises in a row).

List of Exercises for This Intense Abs Workout at Home:

• Spiderman Plank
• Starfish Crunches (or alternating toe touches)
• Plank with a rotation

Do Spiderman Plank Correctly!

With every exercise you ever do, the goal is not to get from point A to point B. The goal is to get from one point to another with a perfect form. That’s how you maximize the return of the time you invest in each workout and minimize any chance of harming your body. There is just no point of performing the exercises if you are not activating the right muscles.

Before you begin Spiderman plank, get into a straight arm plank position. Embrace your body and keep everything firm.

To begin the exercise take a step with your leg. Place your leg at your side as far as your mobility allows. Try to land on full foot if possible. Finish the movement by tucking your lower back which will help to really engage those lower abs. Keep the rest of your body in place.

Return back to the starting position and repeat the same with other leg. Keep alternating sides. Perform the exercise as quickly as you can with a good form. Once you get tired, lower the tempo, but keep doing the exercise.

Starfish Crunches Are The Killers

The proper form with this abs exercise is extremely important. The most important thing to remember and ensure is to keep lower flat back against the floor throughout the whole exercise. Otherwise your abs won’t do the job and you will end up overworking your lower back. Believe me it’s freakin’ hard to do as you need to keep your legs and arms floating above the floor as well.

If you can’t do that, or you have existing lower back issues then perform Alternating Toe Touches (a.k.a. opposite arm to opposite toe). Leave your ago aside.

By the way, if you do have lower back problems, then do not attempt this intense abs workout. Try these abs exercises without lower back pain instead.

Before you begin Starfish Crunches, lay flat on your back with your hands extended over your head. Embrace your abs to bring your rib cage down and flatten you back onto the floor. Lift your legs and arms off the floor a bit. This is your starting position.

To begin the exercise come up and move your arm to the opposite leg (touch the toe if you can). Don’t tuck your chin down to your chest. Try to keep your neck neutral.

Then return back to the starting position. Don’t put and rest your legs and arms on the floor. Keep them off the floor. Repeat the movement to the other side.

Breathe out when you come up. Breathe in when you come down.

You can start with Starfish Crunches and then switch to Alternating Toe Touches during the workout (just like I did in the middle of the round 2). This exercise is few levels lighter as you can rest your legs and arms on the floor.

Plank with a rotation

Let’s finish this intense abs workout at home with something little bit less intense.

Also there is a chance that you might feel some tension in your neck after the previous exercise. Therefore this next ab exercise will be face down so front of your neck can rest now. I put my mind of all these little things.

Before you begin the exercise get into a proper plank position. Make sure your abdominals are nice and tight. Keep your elbows below the shoulders and your feet at least one feet away from each other. That’s your starting position.

I see many people push their butt back and then rotate and open up. That’s the wrong way to do this exercise as you won’t activate the muscles we are trying to work here.

To do the exercise correctly and effectively, start pulling with your lat (the one that is on the side of the supporting arm that will stay on the floor), lock the pelvis to the rib cage, let your feet turn and fully open. Keep your body in one straight line. Don’t let your hips sag.

Then in a controlled motion return back. Do the same on the other side. Keep alternating the sides.

Lecture is over.

It’s your Turn Now! Try This intense Abs Workout At Home and Let Me Know How Was It?

The post Intense Abs Workout At Home [Better Abs Workout #3] appeared first on Abs Experiment.

Looking for a complete obliques workout to develop good looking side abs?

Look no further.

I proudly present a second abs workout of Better Abs Workout series. In this abs workout we focus on the obliques. We need to develop oblique muscles in order to achieve great looking side abs and get that sexy V-Cut look.

You can do this obliques workout at home using your body weight only or at the gym using extra resistance.

Read This Before You Do This Obliques Workout:

This is a complete obliques workout. Meaning it will work your internal and external obliques from top to bottom.

Here is why these exercises and why we do them in a particular order.

To activate external oblique muscles you have to do exercises that involve some kind of a rotation. For this reason in this obliques workout we have abs exercises that involve upper and lower body rotations to hit upper and lower parts of those obliques.

In order to work inner oblique muscles we have resist the rotation and do static holds. And guess what, we have a perfect abs exercise to do just that.

Structure of This Obliques Workout:

• Exercise #1 (lower obliques): 45 seconds
• Exercise #2 (inner obliques): 45 seconds
• Exercise #3 (upper obliques): 45 seconds
• Rest: 45 seconds
• Repeat 3 times

This obliques workout consists of 3 rounds. One round takes 3 minutes only.

There are 3 exercises in each round. Perform each exercise for 45 seconds. With no rest in between begin the next exercise. Rest once all 3 exercises are done. Then repeat the circuit.

You can do less or more circuits if you like. Just make sure you challenge your obliques.

Before you begin, objectively evaluate your core strength and choose between Basic or Advanced version. Protocols are the same. Exercises are different.

Your goal is to do as many quality repetitions you can. When it gets tough lower the tempo, decrease the resistance, but keep performing the exercise. If necessary stop for a second and reset.

Obliques Workout Exercise List:

Home version (basic version):

1. Twisting pistons
2. Bodyweight Renegade Rows
3. Bodyweight Russian Twists

Gym versions (advanced version):

1. Twisting pistons
2. Weighed Renegade Rows
3. Weighed Russian Twists

About Twisting Pistons

If you checked the previous Better Abs Workout where I explained how do I develop abs workouts, then you have a clue why we start this obliques workout with lower body rotational exercise (hint: click the link and read).

Nevertheless Twisting pistons is one of my favorite body weight ab exercises. It’s functional. It’s dynamic. It’s challenging. It’s fun. And you can do it literally everywhere.

Before you begin the exercise get into a proper plank position. That’s your starting position.

To begin the exercise, jump with your feet towards one elbow while rotating your lower body. Then jump back and return back to a starting position. Keep alternating the sides.

About Renegade Rows

Renegade rows bring lots of benefits. In this routine we are using this exercise as anti rotational and static hold movement to activate inner abdominal muscles. This exercise will get your midsection stronger and flatter without adding size. Cool right?

Before you begin the exercise get into a starting position. Position your hands little bit closer than your shoulders. Place your feet in shoulder width or little bit more wider for a better balance. Keep your body in a straight line and your spine neutral.

To begin the exercise, embrace the the core and drive an elbow back moving your hand or dumbbell towards your armpit. Then slowly get back to the starting position and repeat with other side. Keep alternating the sides.

Once you lift your hand off the floor your body will want to rotate to keep the balance. Your goal is to keep the rest of your body stationary. This is the moment you have to put your core to work to keep everything in place. Imagine you have a cup of coffee on your lower back. If you rotate your hips, you will spill it. Don’t do that!

About Russian Twists

The obliques workout wouldn’t be complete if there was no rotational movement for the upper body. So let’s do some Russian twists (one of my the least favorite exercises…don’t know why). Very convenient exercise in this obliques routine though as we can get in a position and adjust the resistance within seconds.

First, get in a starting position. Sit on the ground, mat or bench with your knees bent in about 45 degree angle. Then lean backwards so your feet lift off the floor.

To begin the exercise twist your torso (not only your head or hands) from side to side. Keep your core embraced and rotate your upper body as far as you can. Try to keep your legs in place as much as possible. Inhale and exhale on every twist.

You can do body weight version or if it’s not enough challenging, take any kind of weighed object in your hands (dumbbell, plate, medicine ball, water bottle…). It will add a resistance and make every twist harder.

It’s your Turn Now! Try This Obliques Workout and Let Me Know How Was It!

The post Obliques Workout For Sexy Side Abs [Better Abs Workout #2] appeared first on Abs Experiment.

Tired of boring ab workouts?

Sick of the same abs routine you have been doing emm…forever?

Fed up with ab workouts that cause more harm (read: pain in lower back, strained neck, hurt hips) than good?

Looking for something fresh and better?

Then I got some exciting news for you.

“BETTER ABS” WORKOUT SERIES ARE HERE

It’s time for better workouts and better abs.

I recently asked my blog visitors what would they like to find on Abs Experiment. Most of them (and maybe you too) said abs routines.

That got me really excited.

You see if I am really good at anything then it’s designing effective workouts. You can ask my personal coaching clients.

Here it’s how it’s gonna happen.

I will film and post 1 or more (hopefully) new abs workout a week. This way I will be able not only to provide useful stuff for you but also bless my own abs on regular basis. It’s a win-win.

Plus I will get a chance to add many different ab exercise videos and pictures (that are sitting on my hard drive for a while now) to my abs exercise database. Again win-win.

My goal this year is to focus on this blog and grow it outer space (read: help as many people to reach their goals as I can).

In the following months you can expect many unique ab workouts and other great stuff here on Abs Experiment. So stick around. Subscribe to my YouTube channel to not to miss out.

I would appreciate if you kept me accountable too.

HERE’S HOW DO I DESIGN MY ABS WORKOUTS

This is important for you to know.

If there is anything I take very seriously in this life, then it’s workouts.

When developing every workout I take into consideration things like:

Does this workout includes multiple ab movement patterns?

You see there are a multiple functions of your abdominal muscles. Crunching is just one of many. (You don’t wanna hear how much I hate all those Pinterest and Instagram ab workouts with 10 different crunching exercises in one workout).

You have to implement every movement pattern in your workouts if you want fully developed and functional midsection. I will cover this topic in another post in more details.

How to minimize lower back/neck/hip pain during the workout?

Do the wrong exercises or/and do exercises in the wrong order and you might be forced to terminate your ab workout before providing enough stimulus for your ab muscles. Thus not getting the results you are looking for.

There are many things I consider when coming up with workouts.

Will this workout will be suitable for beginners?

How to design the workout that would challenge and benefit even advanced trainee?

…

I try to put together simple and easy to follow routines. Don’t be fooled though. Simple doesn’t always mean easy.

Ok. Enough talking. Try it for yourself.

Here’s the #1 Better Abs workout…

PERFECT ABS WORKOUT FOR LAZY PEOPLE:

Watch the video below:

This is one of my favorite abs routines lately. That’s probably why I did film this one first. In less than 3 minutes you can work almost every single muscle in your abdomen. Perfect abs workout for lazy people and those in a hurry. No equipment required.

All you have to do are 3 exercises in a row. For 3 rounds.

No rest between each ab exercise. You rest after each round.

You do exercises on time.

Your goal is to do as many quality (can’t stress this enough) reps you can. Once you finish one exercise begin the next one immediately. When it gets tough lower the tempo but keep performing the exercise. If necessary stop for a second and reset.

Objectively evaluate your core strength and choose between Basic or Advanced version. Protocols are the same. Exercises are different. Thus difficulty differs.

STRUCTURE OF THIS ABS WORKOUT:

• Exercise #1 (lower abs): 45 seconds
• Exercise #2 (inner abs + obliques): 45 seconds
• Exercise #3 (upper + obliques): 45 seconds
• Rest: 45 seconds
• Repeat 3 times

Total abs workout duration: 9 minutes. Hint: One 3 minute round is better than nothing you know.

The goal is not just to survive the workout or do as many reps as possible. No. The goal is to go through the workout with a confidence knowing that you are getting the most out of every single repetition.

That’s why I friendly recommend get acquainted with each of the exercises beforehand. Click on the links below and read How To’s, common mistakes and tips for each exercise.

Promise me that you’ll focus on quality instead of quantity. Okay?

LOWER ABS FIRST

For majority of people lower abs are the weak point. Meaning they are less developed when compared to upper abs. That’s why we start this ab routine with ab exercise that allows us to put more focus on that lower abdominal portion. We do this at the beginning of the workout while we are fresh and have the most energy.

GO FACE DOWN

Unless you are resting your neck on the floor (which is a bit easier) while you do the first exercise, there will be some tension in your neck. This is why the second exercise is face down. Front of your neck can rest now just in case it got tired.

This exercise will help to strengthen and firm your abdominal wall without adding any size to them.

A BIT OF IMAGINATION

After that’s done we go back on our backs to focus on the obliques and upper abs. Rope climb crunches is the most exciting crunching exercise out there. Because it’s fun and it burns like hell if you do it right.

USE TIMER

To make things more convenient, download a decent timer application on your phone so you can set the intervals beforehand. You can use Tabata Timer Interval Timer (for Android) or Tabata Stopwatch Pro (for iOS) or any other you prefer.

EXERCISES FOR A BASIC ROUTINE:

• Reverse Crunches
• Static Plank
• Rope Climb Crunches

EXERCISES FOR AN ADVANCED ROUTINE:

• Bottoms Up
• Plank Into Pushup
• Rope Climb Crunches

DON’T BE LAZY! TRY THIS ABS WORKOUT AND LEAVE COMMENTS BELOW HOW WAS IT?

Your feedback will help to provide better workouts for you. Better workouts. Better abs.

The post Perfect Abs Workout for Lazy People [Better Abs Workout #1] appeared first on Abs Experiment.

Until recently I didn’t realize something like bodyweight standing ab exercises do exist.

Moreover, that they are effective and provide many unique benefits.

Benefits such as (1) maximized calorie burn, (2) less or no strain on the neck and lower back, (3) functionality, and (4) improved physical abilities. Just to name a few.

After putting together the list of 45 the most loved standing abs workout routines, I was inspired to test the most worthwhile standing ab exercises on myself and my personal training clients.

Since I got an amazing experience and feedback I decided to add the most effective standing ab exercises to the ab exercise database here on Abs Experiment.

Now, Here Are Those 10 Standing Ab Exercises…

Depending on your level of fitness, include standing ab exercises listed below in your workout routine or use them for a dynamic warm up.

1. Static Lunge Ab Twist

Static lunge ab twist is one of the most exciting standing ab exercises out there. This dynamic exercise is a more functional alternative to the regular ab twist exercise usually done seated with a stick on the shoulders.

With this exercise you not only work the obliques, but you engage legs, shoulders and different stabilization muscles of the entire core vastly. There isn't a body part that doesn't take a part in the movement. As a result this full body standing abdominal exercise helps to burn an impressive amount of calories.

This ab exercise will improve your power, strength and stability.

Click here for the instructions of Static Lunge Ab Twist.

2. Single Leg Sprint

Sprinting involves all muscles in your body. It is intense. It burns enormous amount of calories. And sprinters usually look well built and ripped.

Single Leg Sprint is one of the most intensive standing ab exercises. With this exercise you can reap all the benefits of sprinting without stepping your foot on a track. Plus you can build your lower abs.

As being unilateral exercise, oblique muscles fire in as stabilizers as well. This standing ab exercise will help you to improve speed, stability, agility and power additionally.

Click here for the instructions of Single Leg Sprint.

3. Bodyweight Wood Chop

Bodyweight Wood Chop is a serious functional maneuver. This standing ab exercise will help you build the connection between your upper and lower body. And create a strong core for sports and life adventures.

This compound movement as other standing ab exercises requires engagement of lots of other key muscles beyond the obliques. Which is great as it increases the amount of calories burned throughout the training.

With this exercise you will improve your explosive power, hip and shoulder mobility and stability as well.

Click here for the instructions of Bodyweight Wood Chop.

4. Prayer Squat Twist

Prayer Squat Twists is a vigorous standing ab exercise for torturing the obliques. This compound bodyweight ab exercise helps to build a link between your upper and lower body. It enhances the performance of sports and everyday tasks. Particularly if you do use your core for the rotational moves vastly.

Not only your core will get stronger, but your entire body will. This exercise will help to develop a functional core, improve postural support and hip mobility. Just to name a few benefits.

Click here for the instructions of Prayer Squat Twists.

5. Standing Single Leg V-Ups

Standing Single Leg V-Ups is an astonishing standing ab exercise targeting upper and lower abs with a single move. This is a far more functional alternative to the regular single leg v-ups performed on the floor.

As all standing ab exercises, this one too involves more muscles in the movement. That results in more calories burned throughout the ab workout.

This bodyweight standing ab exercise is favorable for everyone trying to lose weight and develop toned and functional waistline. This exercise won’t get your abs bulky as long as you are using the resistance of your bodyweight. If you do play sports or have active hobbies, this exercise is worth a try as it can improve your performance.

Click here for the instructions of Standing Single Leg V-Ups.

6. High Knees Twists

Be prepared. High Knees Twists is one of the most intensive cardio type standing ab exercises. While similair to a regular high knees exercise, this variation is designed to put your abodominal muscles more to work. Especially the obliques by twisting the torso side to side.

This exercise will not only attack your abdominal muscles, but it will destroy a crazy amount of calories as well. Use this exercise to trim down the waistline without bulking up. Invest in developing functional core strength for sports and everyday tasks.

You will notice improvements in speed, stability, agility and power. As well as in strength and cardio vascular endurance.

Click here for the instructions of High Knees Twists.

7. Standing Side Crunches

Standing Side Crunches is a more functional alternative to a regular side crunches done on the floor.

Similar to other standing ab exercises, this one recruits a lot of other muscles in the movement too. Respectively this exercise will help you to burn more calories, build up the core strength and improve your balance at the same time.

Standing Side Crunches is more discreet on the lower back and neck. There just is no need to pull the neck or lay on the back. This variation of the exercise will certainly be appreciated by those who find regular lying ab exercises burdensome or impossible to perform.

Click here for the instructions of Standing Side Crunches.

8. Standing Bicycle Crunch

Standing Bicycle Crunch is a more functional variation of regular Bicycle Crunches. One of the most valuable things is that this one exercise works all the abdominal muscles at once with a special emphasis on the obliques.

This exercise will also help to burn more calories due to a standing position and a bunch of additional muscles involved in the movement. As all other standing ab exercises, this exercise lowers the risk of straining the neck or hurting the lower back too. These type of injuries are frequent occurrence for the ab exercises done on the floor with poor technique.

Use this exercise to build up the functional core strength and improve the balance.

Click here for the instructions of Standing Bicycle Crunch.

9. Standing Crossover Toe Touches

Standing Crossover Toe Touches is a functional standing abdominal exercise targeting the obliques. This compound bodyweight ab exercise helps to build the stronger link between upper and lower body. It also benefits in developing a mind muscle connection.

As being one of the standing ab exercises it requires the activity of many more muscles than just abs to perform the movement. Particularly the lower back.

Strong and healthy low back is the key element to any sport and activity. As a part of the core it optimizes both power and strength while protecting you from lower back injury in the process.

This exercise will help you to lift more, react quicker, adapt faster, and stabilize better.

Click here for the instructions of Standing Crossover Toe Touches.

10. Standing Overhead Circles

Standing Overhead Circles is a low impact full body standing ab exercise. It mobilizes and strengthens all the muscles around the waistline.

To perform this exercise with a maximum amplitude, you need to activate many other muscles in your body from top to down. Even your feet will kick in to avoid you from falling back.

This exercise is great for developing a mind-muscle connection. A better control over your core eases different physical tasks and activities, and protects you from lower back injuries on a daily basis.

You can expect improvements in balance and spinal support too.

Click here for the instructions of Standing Overhead Circles.

The post 10 Powerful Standing Ab Exercises You Can Do Anywhere appeared first on Abs Experiment.