10 Easy Exercises to End Back Pain While Toning Your Abs

The causes of back pain can vary, but are generally related to the spine not receiving enough support from the surrounding musculature. The core muscles, especially the obliques, are linked to the lower back and the stronger they are, the more support the spine will receive. By performing the exercises that we will show you in today’s post, you will kill two birds with one stone: you will have a toned abdominal waist and relieve back pain.

At the awesome.club, We’ve prepared a few sets of moves to help you tone your abs while protecting your back. Practice them a few times a week and don’t forget to read the bonus at the end.

Sit-ups are very effective exercises that target the rectus abdominis muscle in the midsection.

Lie on your back with your knees bent and feet slightly apart. Place your hands behind your head or on your chest. Inhale and lift your upper body up: the movement should be smooth and slow. Stop for a moment. Exhale and lie down in the starting position. Do not lift your head and perform the movement by forcing only the muscles in the abdominal region. Repeat 12-15 times (or 8-10 times if you’re not used to it).

Observation: if the neck hurts, it means that the movement is incorrect. As we said above, prioritize the technique, not the number of repetitions. Prefer to do fewer reps the right way.

Climbing is a great exercise for your abdominal muscles. In addition to working on the plank position (a kind of classic sit-up), you’ll be moving your legs. This helps a lot to strengthen the so-called “core” muscles – responsible for the stability of the spine and torso.

Start in plank position. Raise your left leg as if you are about to step up. Switch legs simulating a climb and lifting your knees high. Try not to lift your waist and keep your body as straight as possible. Repeat 12-15 times with each leg (8-10 times if you are a beginner).

Observation: The faster it is, the more effective the exercise will be, but you should never compromise on technique. Concentrate on executing the movements.

The side crunches work the oblique muscles wonderfully.

Lie on your back and place your hands at your sides. Raise your upper body to the position indicated in the image above. Bend your knees and keep your feet on the floor. Move the trunk from side to side. Repeat 12-15 times on each side (or 8-10 times if you’re a beginner).

Observation: Remain in the indicated position throughout the exercise. As with traditional crunches, avoid using your neck to facilitate movement.

Crusade crunches work the entire midsection.

Lie on your back and place your hands behind your head.

Bend your left knee and bring it to your chest.

Rotate your torso so that your right elbow approaches your left knee.

Switch sides.

Repeat 12-15 times on each side — or 8-10 times if you’re just starting out.

The dead bug exercise works the erector spinae, obliques, rectus abdominis, and transversus abdominis muscles. In other words, it flatters virtually the entire belly band!

Lie on your back with your arms extended upwards and your knees bent at 90°. Extend your left leg straight and move your right arm up, keeping both arms off the floor. Switch arms and legs. Repeat 12-15 times on each side — or 8-10 times if you’re not used to training.

Lateral hip raises are ideal for strengthening the obliques.

Get into a side plank position with your elbow directly under your shoulder.

Push your abs and lower your hips, keeping your legs and hips slightly above the floor.

Slowly lift your hips as high as you can.

Repeat 12-15 times on each side — or 8-10 times if you’re new to this type of workout.

Bicycle sit-ups primarily target the rectus abdominis and obliques.

Lie on your back and place your hands at your sides. Lift your shoulders and back off the floor, resting on your elbows. Lift your legs up. Bend your right knee, bringing it towards your chest. At the same time, lower your left leg without bending it. Switch legs. Repeat 12-15 times with each leg (or 8-10 times if you’re not used to it).

Observation: if you feel strong enough, keep your arms behind your head and slightly rotate your torso whenever you change legs.

The bridge is a very simple but highly effective exercise if done well. It works multiple muscle groups, including the abdominal girdle and lower back.

Lie on your back with your knees bent. Engage your core muscles and lift your hips off the floor until your knees and shoulders form a straight line. Hold this position for 3 deep breaths. Return to the starting position and repeat 15 times (or 12 if you are a beginner).

This exercise works the rectus abdominis muscle.

Start in a sitting position. Squeeze your core muscles and lift your legs keeping them straight. Lean back keeping your back straight and shoulders relaxed. Bring your hands to your calves. Hold the position for as long as you can.

Everyone loves planks. It’s a simple and super effective position as an exercise.

Lie on your stomach with your forearms flat on the floor, keeping your elbows directly under your shoulders. Keep your body straight. Stay in this position for as long as you can.

Stretch for 5-10 minutes after doing any exercise. Stretching reduces muscle tension and prevents lactic acid buildup. Although the subject is controversial, most specialists guarantee that stretching is essential after each routine. According to them, in the long term, the practice reduces the risk of injuries and ensures quality of life as people age.

Which exercise are you going to try first? Or maybe you have another belly band favorite that could be added to the list. Share in the comments section.