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Title : Exercises to tone your abs without straining your lower back
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Exercises to tone your abs without straining your lower back

By Matt Tanneberg STACK.com

Each time round your lower back, which put stress on it, especially the lumbar discs. Crunches are known for engaging the lower back. Crunches arching your back during excessive pressure on your lower back, which can cause or aggravate a herniated lumbar disc or bulge.

rotation during abdominal exercises is another risky move. lumbar discs are more susceptible to damage with the combination of bending, torsion and rotation. There is much safer to work the obliques without putting your lower back at risk ways.

Here are some alternatives to traditional exercises.

Plank

The board is the safest and easiest to work your entire core form without putting a strain on your lower back.

forearms or palms should be flat on the floor. Your back should be in a neutral position. Your back should be neither in the air nor hidden beneath. It is not only strengthening the abdominals, also are strengthening the muscles lumbar stabilization.

To begin, hold for 30 seconds with 3 repetitions. Work your way up to the retention of 2 minutes with 3 repetitions.

Side Table

right forearm is flat on the floor. The outside of his right foot is flat on the floor, and his left foot rests on top of it. Raise your hips off the floor so that your body is neutral. Switch sides.

The side plank works the transverse abdominis muscle in the abdominal muscles.

To begin, hold for 15 seconds with 3 repetitions. Work your way up to holding for 1 minute with 3 repetitions.

Cross Crawls / Dogs Birds
These develop strength and coordination within its core.

Get on your hands and knees with your hands directly under shoulders and knees directly under your hips. Point your right hand forward and simultaneously throw the left leg back. (No kick on the left leg in the air, kick it straight back.) Hold for 3 seconds and then relax

carried out with the opposite leg and the opposite arm. holding for 3 seconds. Do 10 repetitions on each side.

Once you have mastered this, enter a plank high with only the hands and toes touching the ground. Go through the same motion, holding for 3 seconds.

Table Tops / Bridges
These stabilize the lumbar muscles around your spine.

Lie on your back and place your feet flat on the floor so that your knees are in the air. Lift your hips up to the ceiling; hold the position for 15 seconds and then relax.

Do 10 repetitions.

stir the pot

This makes all your core muscles by stabilizing as it moves through range of motion.

Get into a plank position with your forearms on a physioball. Stabilize then roll the ball in a circle in one direction. Once you get back to the starting point, roll in the other direction. Keep your back in a neutral position throughout.

Go through a full range of motion in the best conditions for 10 repetitions.

dead insect

This is a great basic exercise but difficult to master.

Lie on your back with arms extended above his head. Bring your knees to your chest and keep the hips, knees and ankles at 90 degrees. Slowly lower one heel on the floor, then climb back up to 90 degrees. His knee and ankle should remain 90 degrees as the lowest floor. Engage your core and keep moving as slowly as possible.

Complete 20 repetitions.

Bridge with alternating arms and legs

Lie on your back and place your feet flat on the floor and knees in the air. Lift your hips toward the ceiling, hold the position and extend the right arm above his head. Then extend the left leg up the air. Bring your legs back to neutral and raise the opposite arm opposite leg. The movement of all happens with raised hips.

Complete 20 repetitions.

Source: http://www.stack.com/a/ab-exercises-for-toned-abs-without-straining-your-low-back?

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