Back strain during crunches is a common issue, and many people have difficulty going through the four-point hip rocking exercise. Here are some tips to help reduce experiencing any back or knee pain while doing this exercise.
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Four-point Hip Rocking Exercise
Move into a four-point position, with your knees below your hips and your hands beneath your shoulders. Tighten your abdominal area then shift your hips back to your feet while extending both arms out front. Drop your head to the floor, relaxing your mid-back area for a light stretch. Return to the starting position and repeat the movement.
4-Point Hip Rocking
Alternative Exercise:
For this exercise, instead of bringing your knees toward your shoulders, you want to bring your knees to the outside of your shoulders.
Lie on your back with your knees bent and your feet flat, relaxing your upper body. Tighten your core and open your knees out to the sides, bringing your knees up toward the outside of your shoulders. Lower your legs back down to return to the starting position. Repeat the movement.
Alternative Exercise
As a recommended progression, you can also utilize your door frame and move into a deep squat or sumo squat.
You can start in an upright standing position with your feet shoulder-width apart, grabbing the door frame with both hands. Bend your knees and hinge through your hips to move into a deep squat. Raise back up to return to the starting position and repeat the movement.
If you want to strengthen your core and back, flatten your belly and achieve your dream abs while keeping yourself injury free, then check out the Invincible Core program.
