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10 simple exercises to beat back pain and strengthen your abs

Bonus Stretch

The causes of back pain can be different, but it is often caused by the fact that the spine is poorly supported by the adjacent muscles. The cortex muscles, especially oblique ones, are connected with the muscles of the lower back, and the stronger they are, the more support the spine receives. Performing these exercises, you will immediately kill two birds with one stone: get a perfectly tightened muscle corset and reduce back pain .

We at  trendingonplanet have prepared several exercises that need to be performed a couple of times a week to achieve results. We also remind you about the bonus at the end of the article.

1. Twisting

1 twisting

Twisting  is a very effective local exercise designed for the rectos abdominal muscle.

  • Lie on your back with your knees bent, legs slightly apart.
  • Put your hands behind your head or chest.
  • Inhale and lift the upper body up: the movement should be neat and slow.
  • Hold for a few seconds.
  • Exhale and return to the starting position.
  • Do not raise your head and do the exercise using your core muscles.
  • Repeat 12-15 times.

Note: if your neck hurts, it means that you used its muscles instead of the abdominal muscles. Carefully follow the execution technique.

2. “Rock climber”

Rock climber

“Rock climber”  is an excellent exercise that allows you to continuously work on the muscles of the core in the plank position.

  • Stand at the bar.
  • Pull your left foot toward your chest.
  • Swap your legs while jumping.
  • Try not to lift the middle part of the body and stay as even as possible.
  • Repeat 12–15 times for each leg.

Note: the higher the execution speed, the more effective your training will be, however, the technique should never be disturbed.

3. Twisting with turns

Twisting twists will load your oblique muscles well.

  • Lie on your back and stretch your arms along the body.
  • Raise your upper body high into a twist position.
  • Bend your knees and keep your feet on the floor.
  • Rotate the housing to one side and the other.
  • Repeat 12–15 times for each side.

Note: Stay in a twisted position throughout the exercise.

4. Cross twisting

Cross twists make the whole middle body work.

  • Lie on your back and put your hands behind your head.
  • Bend your left knee and pull it to your chest.
  • Turn the body so that the right elbow approaches the left knee.
  • Change side.
  • Repeat 12–15 times for each side.

5. The Dead Beetle

Exercise “Dead Beetle” is intended for the muscles of the spine, oblique muscles, rectus and transverse muscles of the abdomen – in general, for almost all of the cortex.

  • Lie on your back, arms extended to the ceiling, bending your knees at an angle of 90 °.
  • Extend your left leg and extend your right arm behind your head, keeping both body parts straight above the floor.
  • Change arm and leg.
  • Repeat 12–15 times for each side.

6. Side strip with hip lowering

The side plate with the lowering of the thigh is great for strengthening the oblique muscles.

  • Stand in the side bar, hold the elbow exactly under the shoulder.
  • Using your core muscles, lower your thigh while keeping your legs and hips just above the floor.
  • Slowly raise your hips back as high as possible.
  • Repeat 12–15 times for each side.

7. “Bicycle”

Bicycle

“Bicycle” involves mainly the rectus and oblique muscles of the abdomen.

  • Lie on your back and stretch your arms along the body.
  • Rest on your elbows and rise from the floor.
  • Lift your legs up.
  • Bend your right knee, pulling it to your chest.
  • At the same time, lower the left leg, keeping it straight.
  • Change legs.
  • Repeat 12–15 times for each leg.

Note: if you feel that you can do it, hold your hands behind your head and slightly rotate the body with each change of legs.

8. The Bridge

The Bridge  is a simple but very effective exercise, if done correctly. It works on several muscle groups at once, including the cortex and lower back muscles.

  • Lie on your back with your knees bent.
  • Using your core muscles, tear your hips off the floor until they form a straight line with your knees and shoulders.
  • Hold this position for 3 deep breaths.
  • Return to starting position and repeat 15 times.

9. Static fold

The static fold makes the rectus abdominis muscle work actively.

  • Sit on the floor in the starting position.
  • Straining the muscles of the cortex, lift your legs and keep them straight.
  • Lean back, keeping your back straight and shoulders relaxed.
  • Stretch your arms to your legs.
  • Stay in this position for as long as possible.

10. The bar

The bar

Everyone loves the bar : it’s simple and one of the most effective exercises for  the abdominal muscles .

  • Sit face down, resting your forearms on the floor, keep your elbows exactly under your shoulders.
  • Make sure that the body forms a single line.
  • Stay in this position for as long as possible.

Bonus: Stretch

Always stretch for 5–10 minutes after performing any exercise to reduce muscle tension and prevent the accumulation of lactic acid. Experts consider stretching after training necessary and strongly do not recommend skipping it.

Do you have anything to replenish this list? Share with us in the comments.

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