Best Situps When Dealing With a Bad Back

The best approach to working your abdominals when dealing with a sensitive back is probably to avoid fully sitting up from a lying down position. There are far more effective and safer exercises to work your abs while safely supporting your back. You can still get a great abdominal workout in spite of back issues.

The best position for ab work is one where your back is fully supported against a stable surface. Lie on your back with your feet flat on the floor, hip-width apart, and walk your feet slightly in front of your knees. Keeping your entire lower back pressed into the floor, roll your head and shoulders off the floor. Your head and neck should be in a vertical position. You may place a rolled-up towel or pillow behind your lower back for support. Hold on behind your knees, extending your elbows out to the sides to draw your chest forward. Your body should resemble the letter "C." Exhale fully and hollow out your abs by drawing your navel down. Keep holding on and breathing, pulling your abs down. Repeat for eight breaths.

Low curl is an effective exercise because it simultaneously strengthens and supports the lower back while isolating the abs in a way traditional situps cannot. The movement is precise and controlled, powered by your breath. Lie on your back with your feet flat on the floor, hip-width apart, and walk your feet slightly in front of your knees. Keeping your entire lower back pressed into the floor, roll your head and shoulders off the floor. Your head and neck should be in a vertical position. Curl forward, knitting your ribs together as if you were closing an accordion. Squeeze your buttocks to stabilize your position. Keep exhaling as you curl forward, dropping your navel. Repeat eight times, reset your position, repeat eight times more.

Using your elbows as an anchor can help you lift your chest to better isolate your abs while supporting your back. Lie on your back with your feet flat on the floor, hip-width apart, and walk your feet slightly in front of your knees. Press both elbows into the floor, keeping them close to your sides and positioned behind your shoulders to draw your chest forward. Keeping your lower back and ribs pressed into the floor, roll your shoulders and upper ribs off the floor. You may place a narrow pillow at mid-back range for support. Curl forward in this position, trying to close the gap between your upper and lower ribs. Repeat eight times. Reset by drawing your elbows back again, lifting your chest and squeezing your buttocks. Do two more sets of eight reps.

一到平衡强度与前和后你的身体和有效的最佳方式工作，你的腹肌是前板。先从你的前臂平行或肘部翻了出来，双手在。长延长你的腿，让他们对臀部的距离间隔，搁在你的脚趾。保持你的尾骨有轻微后倾或抱膝采取挥洒出你的下背部的。同时举行的位置这将保护你的背部。聚焦你的目光下，以保持你的脖子符合你的脊椎。最后，保持你的腹部拉入。你的身体应该形成一条直线。拓宽你的肩膀在你的上背部，掏空你的肩膀，你通过你的头伸出。保持30秒钟，工作长达一分钟。