• Blogish

These Ab Exercises Will Save You From Lower Back Pain

Building a strong core not only has its benefits but will prevent lower back pain!


We don't notice it until we age but lower back pain can come from many actions and habits we do throughout our life. If you sit at a desk, carry heavy objects, or even slouch more often than usual; these types of actions can add to lower back pain.


Luckily for you, we can stop and prevent this from happening by building a strong core. All you need is a yoga mat, some space and a flat floor and you're ready to go.

The Bird Dog

Funny name but excellent exercise for preventing lower back pain. This movement works all of your core and low-back paraspinal, which are the muscles that run down the back of your spine.


How to:

  1. Start by getting on your hands and knees in a tabletop like position. You want to align your hands under your shoulders and have your knees under your hips.

  2. Next, bring your left arm forward and your right leg back, whilst keeping your core tight and keeping control of the movement. Your back should be flat, think about reaching your arm out in front of you and kicking your leg out behind you.

  3. You then want to exhale and return to the starting position.

  4. Finally, give this exercise a go and perform 12-15 reps for each side. Make sure to have a break between each set. Roughly, around 45-60 Seconds.


The Glute Bridge

Not only does this move engage your abdominals but it also engages your glutes. Pro-tip, make sure you only raise your hips to the point where you feel your glutes are being engaged. You should feel a tight squeeze at the top of this movement.


How to:

  1. Start by laying down on your back and bring your hands to the sides of your waist. Keep your knees bent, and feet flat whilst keeping them shoulder-width apart.

  2. Next, you need to engage and squeeze your glutes and abs. Then push with your feet to help raise your hips off the floor. Your body should now be in a vertical line. Be sure to hold this position for a few seconds, whilst keeping your core tight and your glutes squeezed together.

  3. Finally, gently drop your hips to the floor and repeat.

  4. Give this exercise a go and perform 12-15 reps. Make sure to have a break between each set. Roughly, around 45-60 Seconds.


The Plank

This movement is an advanced core exercise. To do this right, you must have a slight pelvic, whilst also squeezing the glutes, thighs and abdominals.


How to:

  1. Start by getting on your hands and knees.

  2. Next, make sure you're keeping your back and ab muscles tight and engaged, whilst dropping down onto your forearms. You then want to extend your legs back out behind you, so your feet are keeping you in level. It's important, if you want to engage the core, that you keep your back straight, your hips slightly above level and your neck and head looking forward.

  3. Finally, start by holding for 20 seconds, then repeat.

  4. Start with 3 to 4 sets and have a 45-60 second break between each set.


The Dead Bug

This movement works the transverse abdominals and hip flexors. This exercise creates a strong contraction within the core that starts to get even more difficult when the legs move further away from the hands.


How to:

  1. Start by laying down face up on the floor. Keep your arms straight and your legs raised at a 90-degree angle towards the ceiling.

  2. Next, start by lowering your right arm back and aim to have your biceps next to your ear, whilst also lowering the left leg to float slightly above the floor. Then reverse this movement and return to starting position.

  3. For the other side, lower the left arm to the left side of your face whilst keeping in line with the shoulder. At the same time, you also want to be while lowering the right leg down and to the side whilst keeping in line with the hip.

  4. Give this exercise a go and repeat for 12-15 reps on each side. make sure to rest in-between sets, 45-60 seconds should be enough time.


Side Plank

This movement works the transverse abdominals and the quadratus lumborum which is the deepest abdominal muscle which is located in the back. This is a truly beneficial exercise for preventing long term back pain.


How to do it:

  1. First, you want to place your left or right hand on the floor. This should be directly under your shoulder. Then lengthen your legs so that your body is in a vertical long line. You then want to rest your foot on top of the foot which is closest to the ground.

  2. Next position your hips just a few inches above your vertical position to contract your abdominals. Then you want to hold that position for a few seconds and return to the starting position.

  3. Give this exercise a go and repeat for 12-15 reps on each side. make sure to rest in-between sets, 45-60 seconds should be enough time.


By using the exercises above you don't only reap the benefits of building a strong core but you're helping your body fight against back pain. Get into the habit of adding these beginner ab exercises into your workouts and be sure to check out some of the videos linked.


As mentioned above, all you need is some space and a yoga mat to complete these back preventing exercises. If you love home workouts and are just starting in your fitness career, give this beginners home workout a go!

Related Articles

Compound exercises needed to build muscle

Benefits of Weight Lifting for Men and Women

Beginners Guide to a Home Workout


#fitness #backpain #abdominals #abs

Be sure to like, share and comment on your thoughts!

Blogish - The Productivity Club


0 views

Sign Up and Join The Productivity Club

  • LinkedIn
  • Facebook
  • Instagram
  • Pinterest
B%20Logo%20(1)_edited.png

© 2020 Blogish · All Rights Reserved.