{"id":66560,"date":"2017-03-22T12:31:05","date_gmt":"2017-03-22T12:31:05","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/train-your-abs-without-wrecking-your-back"},"modified":"2021-11-22T01:15:43","modified_gmt":"2021-11-22T06:15:43","slug":"train-your-abs-without-wrecking-your-back","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/train-your-abs-without-wrecking-your-back\/","title":{"rendered":"Train Your Abs Without Wrecking Your Back"},"content":{"rendered":"

Back pain sucks<\/a>,<\/strong> especially when it prohibits you from performing some of your favorite exercises. Even if you pay special attention to rehabilitative practices and apply a heavy dose of precaution, back pain can still make it difficult to train effectively and do what you really want to do.<\/p>\n

With a wrecked back, abdominal work can be especially difficult. Many traditional ab exercises require you to arch your back and put strain on your lumbar. Even healthy backs can take a beating.<\/p>\n

While your back is going through its own issues, you\u2019ll still want to strengthen your abs, since a strong core can help protect an injured back<\/strong>. But you\u2019ll want to steer clear of traditional ab movements, such as floor crunches, lying leg raises, and sit ups. You\u2019ll need an alternative approach to stimulating your ab wall that is both effective and safe, and activates all of the important areas of the midsection, including the rectus abdominis, serratus, and oblique muscles.<\/p>\n

Stronger Abs for a Safer Back<\/h2>\n

Abdominal muscle plays a role in nearly every lift you perform, from squats to curls, bench presses to deadlifts, and overhead presses to dips. Without proper strength and development, a weak core will directly translate to a lack of overall strength.<\/strong> Additionally, your abs provide the body\u2019s natural weightlifting belt. By learning to effectively control your core, you will more efficiently transfer power and strength to your limbs to provide more stability to your back, so you can lift more and lift it safely. Think of a strong core as an insurance policy for your back.<\/p>\n

One little-known trick is to incorporate ab work into everything you do. On any lift, be conscious of tightening your abs. On standing presses, bench presses, squats, deadlifts, and even curls, contract your abs slightly to stabilize your spine. You\u2019ll not only help protect your lumbar, but will also generate a stable base of power, so those respective areas can be trained more optimally.<\/p>\n

Below is a short list of exercises that help develop your core<\/strong> without the strain and pain of too much lumbar flexion. They will challenge and improve your stability, balance, and strength. You\u2019ll also find a few pointers to remember when performing these unique ab moves. Your back will thank you.<\/p>\n

7 Movements for Back-Safe Ab Training<\/h2>\n

Ab Wheel Rollouts<\/strong><\/p>\n

You\u2019ve seen that funny little ab wheel at your gym before, so why not take it for a spin? One requirement is that you have a fairly stable shoulder girdle. Since you\u2019ll need to sustain a strong core and a rather straight upper body posture, the ab wheel rollout looks simple enough, but will test your entire upper body. Oh, and it\u2019ll also kill your abs.<\/p>\n

Suspension Trainer Fallouts<\/strong><\/p>\n

Much like the ab wheel rollout, this exercise adds in a unique instability factor. By stabilizing two independent handles suspended from above (as in a TRX trainer<\/a>) your abs will be doing double duty. Again, the key is to maintain a strong shoulder girdle, along with focusing on targeting your core.<\/p>\n

Whole-Body Lifts<\/strong><\/p>\n

As stated above, whole-body lifts (when performed correctly with a tight midsection) will stimulate the abdominal wall through stabilization. When performing squats, standing presses, or deadlifts (among other multi-joint moves), stay conscious of tightening your core as if you were about to be punched. This will not only help your ab development, but also help assist in the actual lift.<\/p>\n

Planks<\/strong><\/p>\n

Not just for the trendy people anymore, planks provide that coveted activation of the transverse abdominis. With a similar effect as tightening your core during whole-body lifts, planks have the added benefit of improving stability and balance development with or without a gym. Try timed planks, or have a training partner place a weight plate on your upper back for more of a challenge.<\/p>\n

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