7 Exercises Stronger Abs No Back Pain

Key Takeaways

Welcome to AH7, your ultimate fitness guide! In this article, we’re diving into the world of strengthening your core while keeping back pain at bay. You’ll discover 7 effective exercises that are not only easy to follow but also fantastic for developing stronger abs without putting strain on your back. No more excuses – let’s get those abs working!

Exercise 1: Planks

Targeted Area: Abs, Back

  1. Start by getting into a push-up position.
  2. Lower your forearms to the ground.
  3. Keep your body in a straight line from head to heels.
  4. Engage your core and hold for 20-30 seconds.
  5. Gradually increase the time as you get stronger.
  • Don’t let your hips sag.
  • Keep your neck aligned with your spine.

Exercise 2: Dead Bug

Targeted Area: Abs

  1. Lie on your back with arms extended toward the ceiling.
  2. Bend your knees at 90 degrees.
  3. Slowly lower your right arm and left leg toward the floor.
  4. Return to the starting position and switch sides.
  5. Repeat for 10-12 reps on each side.
  • Keep your lower back pressed into the floor.
  • Exhale as you lower your arm and leg.

Exercise 3: Bird-Dog

Targeted Area: Abs, Back

  1. Begin on all fours, hands under shoulders and knees under hips.
  2. Extend your right arm forward and left leg backward.
  3. Hold for a few seconds, then switch sides.
  4. Complete 10-12 reps on each side.
  • Engage your core throughout the movement.
  • Focus on balance and control.

Exercise 4: Glute Bridge

Targeted Area: Abs, Glutes

  1. Lie on your back with knees bent and feet flat.
  2. Place your arms by your sides, palms down.
  3. Lift your hips off the ground, creating a straight line from knees to shoulders.
  4. Squeeze your glutes at the top and hold for a second.
  5. Lower your hips down and repeat for 12-15 reps.
  • Don’t arch your lower back.
  • Push through your heels.

Exercise 5: Russian Twists

Targeted Area: Abs, Obliques

  1. Sit on the floor, knees bent, and heels touching the ground.
  2. Lean back slightly and lift your feet off the floor.
  3. Hold your hands together and twist your torso to the right.
  4. Twist to the left and continue alternating for 20 reps (10 on each side).
  • Keep your back straight, don’t hunch.
  • Breathe steadily throughout.

Exercise 6: Mountain Climbers

Targeted Area: Abs

  1. Begin in a push-up position.
  2. Alternate bringing your knees toward your chest in a running motion.
  3. Do this at a fast pace for 30-45 seconds.
  • Maintain a strong plank position.
  • Engage your core to stabilize.

Exercise 7: Standing Side Bend

Targeted Area: Abs, Obliques

  1. Stand with feet shoulder-width apart and hands on hips.
  2. Gently bend to the right side, sliding your right hand down your leg.
  3. Return to the center and repeat on the left side.
  4. Do 15-20 reps on each side.
  • Keep your back straight, don’t lean forward.
  • Engage your obliques for the movement.


Q: Can I do these exercises if I’m a beginner?

A: Absolutely! These exercises are beginner-friendly and designed to help you strengthen your core without straining your back.

Q: How often should I do these exercises?

A: Aim for 3-4 times a week to see noticeable results. Consistency is key.

Q: Will these exercises give me a six-pack?

A: While these exercises will strengthen your abs, achieving a six-pack also depends on your diet and overall body fat percentage.

Q: Are there any alternatives to planks for beginners?

A: Sure! You can start with knee planks to build up your core strength before moving on to full planks.

Q: I have a history of back pain. Can I still do these exercises?

A: If you have a history of back issues, it’s wise to consult a medical professional before starting any new exercise regimen.

Q: Can I do these exercises at home without any equipment?

A: Absolutely. These exercises require minimal to no equipment, making them perfect for home workouts.

Q: How long does it take to see results?

A: Results vary from person to person, but with consistent effort, you can start feeling stronger within a few weeks.

Q: Can I do all these exercises in one workout session?

A: You can, but it’s recommended to focus on a few exercises per session to avoid overexertion.

Q: What’s the best time of day to do these exercises?

A: The best time is whenever you can commit to your workout consistently. Some people prefer mornings for a fresh start.

Q: What should I do if I feel strain in my lower back during an exercise?

A: Stop immediately. Check your form and make sure you’re engaging your core properly. If the pain persists, consult a fitness professional or healthcare provider.

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