How To Work Your Abdominal Muscles Without Damaging Your Back?

To perform the abdominals properly, it is essential to control breathing and protect the back from the floor. Check out more tips in this article.

The abdominal muscles are those that cover the area of ​​the wall of the abdomen. They are composed of the white line, the large serrated, the large oblique, the pyramidal of the abdomen and the rectus. They are responsible for the stability of the body and the protection of internal organs, among other things.

Exercises to work the abdominal muscles are very fashionable these days, not only for health but also for aesthetics. Who doesn’t want to sport a flat, firm stomach? However,  many people do not know how to do this exercise correctly.

This causes back pain, especially in the lumbar area. This is why we explain in this article  some very simple tips to work the abdominal muscles without damaging the back.

First step: controlling breathing

To properly work the abdominal muscles, it is essential to maintain good breathing. A common mistake is to hold your breath while exercising. However,  the ideal is to inhale before carrying out the abdominal contraction and to exhale while contracting. It is recommended to exhale by blowing through the mouth, letting the air out little by little.

This is because if you hold your breath, you increase the pressure on the abdomen due to the strain of the diaphragm. If you add to that the pressure you put on with the exercise, you can even cause a hernia.

Be careful with the lumbar area during the abdominals

Lower back pain is one of the most common complaints among the adult population. This is mainly due to the type of life we ​​lead. Sedentary lifestyle and bad postures at work are the main causes. However, working the abdominal muscles in an incorrect way can make the problem worse  instead of helping to strengthen this area.

This is why it is necessary to be particularly vigilant during the exercise. First of all, the ideal is to use a mat to protect your back from the ground. Also, if the exercise is based on raising the legs, be careful not to lift your back. To do this, you can place your hands under your buttocks, this will make it easier to prevent your back from coming loose.

In addition, if you have problems in the lumbar area, it is recommended to replace the classic abdominal exercises with other exercises. Planks or hypopressive exercises are great alternatives. These are static exercises that improve both lumbar and abdominal muscle tone, without straining the vertebrae.

Do abdominals without straining the neck

The classic abdominal exercises in which you are on your back and bring the trunk towards your knees, it is very common to strain on the neck. When trying to bring the trunk, we often force with the neck or with the back. This can cause damage to your necks.

To avoid this,  it is essential that you focus on contracting your abdominal muscles. You can let your hands support your neck, without straining it. If you already have neck problems, it is best that you perform leg movements, keeping your head on the ground.

The best abs to avoid injuring yourself

As we mentioned, classic abdominal exercises are those where you are on your back and bring your core up to your knees. However, there are many other ways to work the abdomen area. In fact, they are much safer exercises for your back and neck.

These include, for example, sheathing exercises. They consist of placing you on your stomach, resting on your forearms and the tips of your feet. You should form a straight line with your body, without lifting your butt too much and without dropping it. You can do 30-second or 1-minute sets. During the exercise, you can even include variations, like lifting one leg then the other, alternating them.

You can also try the side planks. To achieve them, you must begin by lying on one of your sides, with one leg on the other. Supporting your forearm, lift your hip and position your body straight. You can raise a hand towards the ceiling. You will thus work the obliques in a considerable way.

In conclusion

If you want to have a nice belly and improve your stability and posture, the ideal is to perform abdominals. But you need to take these tips into account. Try to control your breathing, focus your strength on the abdomen, and protect your back. This will prevent lumbar and cervical injuries and you will work the area more effectively.