How To Engage The Core in Abs Exercises (FIX LOW BACK PAIN!)

How To Engage The Core in Abs Exercises (FIX LOW BACK PAIN!)


Hey, you guys. Today we’re going to take a look at some
of the common problems people encounter when doing ab exercises. So, a lot of times people will have different
reactions with their body when they’re doing different ab exercises. Some people may feel tight or sore in their
ab flexors. Sometimes they’re going to get that low
back pain. Sometimes that can be cause by your abs. If you don’t have strong abs a lot of times
the hip flexors are going to take over. Or if things are completely shut off your
lower back is going to be taking the brunt of all of it. So, there are a lot of different things that
could be happening that could be causing that lower back pain. So, with these different exercises I’m going
to show you today, we’re going to take the hip flexors completely out of there. We’re going to do some exercises that are
going to work your abs, but give these guys a rest, and hopefully help strengthen that
lower back which might be giving you some issues. Trust me, I know because I suffered from lower
back pain and I would probably say I religiously do a lot of these different exercises. Some of them can cause a little more residual
pain. Rotation is a little tougher for me. So, if you suffer with rotation that’s where
we can try to modify things. So, the first one we’re going to do is probably
the one I start my workout with every day. No matter what I’m doing, I go to the gym,
I grab the Swiss ball and I do a reverse crunch. This is a really slight movement, but what
this is going to do is activate those lower, deep core stabilizers and switch those on
before I even start any of my workouts. What it’s also going to do is rotate my
pelvis toward my face. So, if I have an anterior pelvis tilt, which
I do – which leaves your back in more of a crisis mode – this will get it into that
posterior pelvic tilt. Which is good because it gives our lower back
a little bit of a break for a few minutes. Like, “Geez, thank you for doing that for
me.” So, what you’re going to do is put your
feet up on the ball – your heels – you’re going to think about digging your heels in. This is not a hamstring exercise at all. You shouldn’t feel this in your hamstrings
at all. What you’re going to do is lift your hips
up and tuck your hips toward your face. It’s a really slight movement and initially
you may not even feel this because if they’re completely shut off the mind-muscle connection
is not even there. So initially, you may have to do what you
think is the movement until they eventually strengthen, they turn on, they activate, and
the connection is here. Like, “Oh, okay. Now I feel it.” So, I usually do 8 to 10 reps. This is not a high rep exercise. Just a little squeeze at the top and then
I usually give that a good 20 to 30 second rest. I let everything on the pelvic floor rest
for a few minutes before I go into my second and third rounds. So, I’m even feeling some tightness in my
lower back because my back is so used to being in that anterior tilt and it’s super tight. So, I’m stretching that out. It’s pretty amazing. I started doing these years ago and I have
not had an injury to my back after a very severe injury that I’ve had to my back. This has been the one exercise I completely
swear by if you have any lower back issues. Next, we’re going to go into band walkouts. This is going to be an anti-rotational exercise. This is great for working on stabilization. That is really the number one key thing you
should work on before doing any kind of strengthening or power exercises with your core. It’s all about having that good stabilization
system built in. That’s what I love about these. So, what we’re going to do is grab the band. We’re going to put our hands out in front
of us. I tell people to line your hands up with your
belly button and never let it go this way or that way. What you’re going to do is step out. You’re going to start stepping out against
the resistance of the band. Even if it’s tiny, little steps. This is a really tight band. I’m going to hold that, and then slowly
step back again. So, there’s no rotation. It’s all anti-rotational. It’s all about stabilizing my core and my
spine. So, you’re stepping out, getting a little
bit of a hold, really squeezing and holding that, and then I’m going to slowly walk
in without letting this band move me. You can also get a little bit of another band
that may not be so tight. This one’s pretty tight. So, this would be for someone with more advanced
abs, but I would get something that’s a little bit easier for you to walk out. That’s a little hint. Next, we’re going to go into sledgehammer
swings. This is going to be another rotational exercise. You’re going to be doing the same thing
with the band. You’re going to hold it and what we’re
going to do is make sure your feet are firmly on the ground. You’re going to grip the band with both
hands, and then we’re going to rotate away from the body. We’re going to rotate away, come back to
start. That’s another thing, too. I tell people to try to line it up with your
belly button again so you’re not just letting the band go. So, I will start at my belly button, rotate
away, back to my belly button. Back to my belly button. So, I’ve always done an isometric hold. We’re getting a little bit of that rotation
in. Like I mentioned earlier, if you have issues
with rotation, which can bother my back at times, too, use a lighter band and don’t
do a super full rotation. Just think about progressively getting into
a wider, fuller rotation. Weighted bird dogs. This is another really good exercise. You don’t have to use weights. A lot of times I’ll have people use a 3lb
or 5lb, just to add a little more resistance. This will be great for your core. Great for spine stabilization. We’re going to be on all fours. You’re going to hold one dumbbell in one
hand. You’re going to have your shoulders over
your wrists. You’re going to tap that dumbbell to you
knee and then you’re going to extend that out. Tap and extend. Tap and extend. This is great because it’s super challenging
because we’re putting the body in a funky position with that exercise. Having one arm, opposite leg out. We all know that’s a bit of a tougher position. Really, really good for strengthening your
lower back. Here’s another one people don’t think
about very often, especially for all of us who have tight hip flexors, who don’t open
up much through our hips and body. This is an inverted plank. Our hands are going to be facing back toward
the wall. You want to think about forming a straight
line with your body. This is going to open, once again, those tight
hip flexors if you have them. You want to think about holding anywhere from
15 to 30 seconds. What I’m going to do is raise up, try to
push my hips up toward the ceiling. And I’m going to lower down. It’s another really good way of strengthening
that lower back. But it’s really making the front of my abs
work, too because they’re having to hold up my lower back. So, it’s really good. It really feels like it’s opening up everything
that tends to be hunched and pulled together. Side plank leg lift for number five. Another one of my favorites. You can never do enough side planks. With this one what we’re going to do is,
we’re going to be working in the frontal plane. This is going to get our stabilizers working,
this is going to isolate the obliques. If you want to make it even tougher you can
lift your leg, but for now all I want you to do is go into a side plank here. You’re going to hold; your hip is going
to be up. Think about keeping a straight line with your
body. Think about keeping your head back. Like I said, to make it a little bit tougher
you can do a leg lift. That’s going to put a lot more pressure
on that oblique. It’s going to make it work a little harder. If we’re always working here and even if
we’re always here with the planks, which is great, you want to remember there’s a
side of us here, too. It’s strengthening everywhere. All right, you guys. I know the feeling of having lower back pain. It is not fun. We can work through it, we just have to be
patient. We have to think quality over quantity when
it comes to our reps. We want to think about slow, concise reps
when we do it. It’s not always about ripping out as many
as we can. Even if it’s 5 or 8 reps, that’s all that
matters. It’s about slowly strengthening the lower
back, activating the front of the core, because if these guys are working, this guy is going
to get a break. He’s going to do the job that he’s supposed
to do, which is not protecting and doing all the work for this which isn’t working. So just remember that. It’s not just here. Going here. Going “Oh, I need to get this fixed.” No. Look here first. What’s not working here? Thanks for joining me today, you guys. Hit the like button, subscribe, leave comments. We love hearing from you guys. We can chat back and forth in the comments
section. Thanks for joining me. Hope this was helpful.

5 comments on “How To Engage The Core in Abs Exercises (FIX LOW BACK PAIN!)

  1. Fit Over 50 Post author

    Hi, thanks for the great info. It would be nice if you would post the names of the 5 exercises, so we can screen shot them for when we It the gym.

    Reply
  2. Soumana Ghosh Post author

    Hi, I am sorry to hear about your lower back pain. I have this pain too when I do some workout with weights. I will remember what said in this video "quality over quantity" as I try to do faster just to save time. Thank you so much for your valuable tips.
    Love from India.

    Reply
  3. Markus Lucas Post author

    I had been experiencing lower back pain whilst trying to rest at nighttime. I feel that my hips will step out of position when I rest on my side. Using this particular back pain guide book, "Kemzαnο Loni" (Google it) it`s performed the secret to success. I can now get enough sleeping hours again now that my back ache is gone. .

    Reply

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