Hello guys! This is Andrew Raposo here.
Rick is taking the day off with his family. He is camping somewhere so I am going to show you and everyone at ExercisesForInjuries.com how to get abs while keeping your low back injury-free.
As a matter of fact, these exercises will help treat your back pain but if you need a specific workout to help you with your back then check out Rick’s Fix My Back Pain.
Let’s get to the workout…
CLICK HERE to watch the YouTube video.
You can do these exercises during your workout, or at the end of the workout as well. All you need is space and a wall.
You are going to do these exercises for 3 sets.
The first exercise is a modified Dead Bug.
#1 – Modified Dead Bug
This is how you do this one.
Lie on your back, put your legs up at a 90-degree angle. Press your hands against the wall and then drive your low back into the ground, keeping your abdominals nice and tight. While pressing against the wall, extend one leg forward, get your heel to touch the ground, and bring it back. You are going to alternate.
With this exercise, you are going to make sure there is no room underneath your lower back or you will feel a little backache. This increases the core strength that helps protect your low back.
If you feel strain or pain in your lower back, make sure you are doing the exercise right. If you still have strain or pain, then discontinue the exercise.
If you can not flatten out your back, you can put a towel under your back to fill in space in your lower back or you can maintain the space you have throughout the exercise.
#2 – Hard Style Plank
With this one, you are just going to hold the plank for ten seconds.
When you are doing this exercise, you want to create as much tension as you can. In that plank position, squeezing your abs, glutes, and quads as tight as you can. Drive your heels as far as you can, keeping everything nice and tight holding for ten seconds, and then rest for five seconds and repeat for three sets.
With this exercise, you are essentially creating as much tension as you can throughout your body, you will really feel a big burn in your abs.
#3 – Box Plank
How this one works is you get on all fours, get your hands underneath your shoulders, and your knees beneath your hips. Bring your hip and knees off the ground, without moving your hips side to side squeeze your stomach really tight and take one hand off the ground, then alternate making sure you are not shifting your hips side to side. You will feel a big burn in your abs with these exercises, a lot better than your typical sit-ups and crunches and it helps the lower back.
Alright, guys, that is your ab workout. Repeat that for three sets. Enjoy the exercises, remember you will feel a nice burn in your abs. Better than any sit-up or crunch that you will ever do. Alright! I will see you guys later. Enjoy the workout!
If you want to learn more about working out your abs properly then check out Fighter Abs: Get Abs Like A Fighter here:
Andrew Raposo, CPT
P.S. – That is it. I think Rick will be back tomorrow.