Core Stomach Muscle & Back Exercises
- It is important to start out with just one or two exercises for your abdominal muscles or abs. You are likely to be sore for a few days, especially if you are a novice to exercising. Abdominal crunches are one of the most effective exercises for building core strength in your stomach. Lie on a carpet or mat with your knees up and both feet on the floor. Place your hands on the side of your head without interlocking your fingers. This will place less pressure on your neck. Also, keep your elbows tucked in. Slowly raise your head and shoulders off the floor and lean toward your legs. Squeeze your abdominal muscles, then lower yourself back down. Do two or three sets of 10 to 12 repetitions and gradually build up to 20 or 25 repetitions. This exercise hits the front of your abdominal muscles and indirectly employs muscles in your hips and lower back.
- Oblique crunches will work the muscles on the side of your stomach. These are called external obliques. You will also hit the internal oblique muscles, which are toward the outside front of your abdomen. For oblique crunches, lie on your back with your knees up and both feet on the floor. Take your left leg, cross it over your right leg and form a figure-four. Place your hands at the side of your head with your elbows tucked in. Slowly raise yourself up and twist your body toward your left knee. Squeeze your stomach muscles then lower yourself back down. Do 10 to 12 repetitions, then relax. Next, form a figure-four with your right leg over your left one. Perform the same movement on the opposite side for 10 to 12 repetitions. Do two more sets.
- It is important to balance out the strength in your stomach and lower back. Any disparity can cause aches and pains in the weaker muscles, especially if you are an active person. Supermans are performed while lying on your stomach on a carpet or mat. Extend your arms and legs with your face pointing downward between both arms. Slowly raise your head and extended arms up off the floor and arch your back. Look downward and keep both legs on the floor. Hold that position for a second, then lower yourself back down. Do 10 to 20 repetitions, then relax. Next, perform the same movement but this time raise both feet and knees off the floor as you arch your back. Hold that position for a second, then lower yourself back down. Do 10 to 20 repetitions. Repeat both movements up to three times.
