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Best AB Exercise for Those with Back Pain


Filed Under (Fitness, General) by Rick Kaselj

There is an exercise that I do every day that helps my back.

It is not a hard exercise but it is an exercise that works on the activation, endurance and strength around my back.

My back has been a lot happier since I have added it to my daily routine.

Now here it is.

Give it a go!

Rick Kaselj, MS


This is a special video for Pete.  Pete asked me:

“What is the best AB exercise for someone who is suffering from back pain?”

Best Ab Exercise for Those with Back Pain

CLICK HERE to watch the YouTube video.

I am going to get Orsy to go through it.  This exercise is called Super Man. So you find the right level of Super Man for your back pain.

# 1  – Four Plank Position

Four Plank Position

Four Plank Position

Hands are underneath the shoulders. Knees are underneath the hips so just bring your knees a little further apart. Orsy is keeping her head in line with that body. She is tightening up that abdominal area. That could be level one, you could be starting off with that because I have got the force of gravity coming down on my back and that might be all I can handle.

#2 – Four Plank Position with Progression


Four Plank Position with Progression

I can progress from the four plank position, making it more challenging by alternating the arms. So tighten abdominal area, keeping this position, bringing the arm out and coming back and alternating back and forth.

#3 – Bringing In The Legs

Good alignment, head is in line, tightening the abdominal area. Orsy is going to reach back with her leg, reaching with her heel, in line with the rest of the body and then coming back down and alternating sides. We don’t want to arch through the back, reaching with the heel, working the glute and abdominal area then coming back.


Bringing In The Legs

#4 –  Alternating Arms and Legs

You can progress to the fourth level which is  alternating arms and legs. Big thing is to reach forward and reach back with the heel and then coming back smoothly and then going to the other side.


Alternating Arms and Legs

#5 – Bringing In Tubing

The last level that Orsy will be doing is Bringing In Tubing. I can use the loop tubing like this or I can use the tubing with handles. Orsy has one end wrapped around her ankle and the other one wrapped around her hand. She is going to get into that four plank position, tighten that abdominal area, hold that pelvis area where it’s at and keeping everything in good alignment. She is going to reach with one arm and the opposite leg and she is fighting the resistance of the tubing.


Bringing In Tubing

So looking at sets and reps, I go through the movement and hold it for a second or two at the end position. I start people off with one set of five reps on each side and then I can progress to ten repetitions on each side.

Give that a go if you have back pain. Figure out the level that you can be at, if you are just at the four point level or if you are at the alternating arms and legs with tubing.

If you are suffering from any kind of back discomfort, then check out the Fix My Back Pain program here:

Fix My Back Pain

Rick Kaselj,MS


Facebook comments:

Comments posted (6)


I ordered invincible core. Wanted to download it but waited for a few days. When I went to download it, it was gone. Can I get this re sent to me or do I have to order it again? Thank you



@Rick Kaselj

I did that, entering the requested info (my order number) and got a generic reply message, again with no download links.



Rick Kaselj Reply:

Hello Momir, we sincerely apologize for any inconvenience this may have caused you. We’ve already responded to your customer support ticket. Kindly check your email for the download details of the program you’ve purchased. Please don’t hesitate to contact us if you need more assistance. Thank you for your patience. Take care!


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