10 Ab And Back Exercises To
Be Perfectly Fit
The abdominal and back muscles are essential components that would keep your body strong and always in motion. When these muscles are in poor condition then your body will be stressed specifically the spine and will likely suffer back injury or pain.
Developing a combined strength of the abdominal and back muscles will reduce back injuries as well improve posture and balance.
But how can you develop these muscle groups? Well, just like other areas of the human body, the abdominal and back area also have some unique ab and back exercises that can be done as part of a daily workout. Here are 10 of the best ones we were able to compile.
Ab And Back Exercises For Better Posture And Core Strength:
1. Do the Leg Lifts in the Pool
• To start, stand in the pool next to side of the wall, hand on the edge and legs straighten, feet parallel.
• Slowly lift your right leg extended in front of you.
• Keep your back straighten and your abs engaged.
• Slowly lower your leg to the starting position and repeat to the opposite side.
• Do in 2 sets between 5 to 8 times on each side.
2. Trunk Curl
• Lie flat on the floor with knees bent and arms crossed above the chest.
• With control, lift your trunk off the floor using your upper abdominal muscles in a 15 degree angle.
• Hold in this position for 5 seconds.
• Slowly lower your trunk back to the starting position.
• To be effective, movement should raise your chest rather than your head or neck.
• Don’t lift up too much to a sitting position because if you do you will be using your leg muscles not your abdominal.
• Lie on your right side with your right elbow directly beneath your shoulders and legs stacked.
• Place your left hand on your left hip.
• Let your abs engaged and with control, slowly pull yourself up keeping your back straight and legs tacked.
• Hold in this position for 30-45 seconds and with control, slowly lower down to the starting position.
• Repeat to the other side. This is for one complete rep. Do this between 1-3 reps.
• Start in a push-up position with your hands a bit wider than your shoulders.
• Let your abs engaged and walk with your hands for 10-12 steps forward and another 10-12 steps backward.
• Do this for 10 to 12 repetitions.
• To increase the difficulty, walk with one leg.
5. The Alligator Drag
• Find a well spaced carpeted, tile or wood floor that would allow you to go forward and grab anything like towel or plastic bags that would cause minimal friction to the floor as you slide.
• Start in a push-up position and place a towel or plastic bag underneath your extended toes.
• Keep your abs engaged and walk your way forward with your hands, feet dragging together.
• Rest for about 1 or 2 minutes and repeat the alligator walk backward to where you started.
• Repeat one more time.
Exercises For The Back Muscles:
• Start in a standing position underneath the pull-up bar.
• Grab the bar with your hand gripped, palms facing you and place it slightly wider than your shoulder-width.
• Inhale and pull yourself up with your chest at the level of the bar keeping your legs straight.
• Exhale as you release with control without fully extending your arms.
• Repeat for 10 to 12 times.
• Load a barbell and roll it against you shins or the front part of your lower leg.
• Stand with a feet hip-width apart and bend your hips back and knees while leaning your upper back forward. Slowly grab the bar with your hands gripped, placing your hands slightly wider than shoulder-width or at the sides of your leg.
• Keep your abs engaged, lower back naturally arched and thrust your hips forward as you stand up with the barbell.
• Keep your arms straight as you lift the barbell at mid-upper leg level.
• Slowly lower the bar to the floor then repeat between 6 to 8 times.
• To start, grab a barbell in a shoulder-width grip placing it in front at the top of your shoulders, bending your arms with your elbow pointing forward and palms facing you.
• Slowly bend your hips and knees to a 90 degree angle and slightly lean forward keeping the barbell at the top of your shoulders. Don’t let your elbows drop.
• Slowly push your body back to the starting position and repeat the steps between 6 to 8 repetitions.
• Stand with your feet slightly wider than shoulder-width and arms at your sides.
• Bend your hips and knees to a squatting position with your hands flat on the floor in front of you.
• Then quickly thrust your legs to the back into a push-up position and lower your chest to the floor.
• Lift your chest up and thrust your feet forward, back to the squatting position.
• Then jump up with your hands raised overhead.
• Go back to where you started and repeat for 10-12 repetitions.
10. The Alternating Dumbbell Row
• Grab 2 dumbbells and place them at the side of your chest bending your elbow in a 90 degree angle.
• Bend your hips forward without curving your back, feet hip-width apart and legs straight.
• Repeat for 10 to 12 times.
If you know of other ab and back exercises that worked well for you, please feel free to make them known to our community of fitness and health conscious readers by describing them using the comments section below.