10 Minutes Abs and Core exercises, lower back freindly

In this routine I share with you a 10 minutes of abs and core exercises. This routine is simple and effective to improve your core strength and if you suffering from lower back pain, you can try these core exercises.

Reverse crunches:

For reverse crunches, start by lying down with your arms by your sides. Raise your legs so your thighs are perpendicular to the floor and your knees are bent at a 90° angle. Breathe out and contract your abs to bring your knees up towards your chest and raise your hips off the floor. then slowly lower your legs back to the starting position and avoid to bring your legs all the way back to the ground.

Reverse Crunches should be done slowly with complete control. This keeps the abs under tension for a longer period and prevents you from putting strain on your lower back, which can happen if you rush the movement. If you’re arching your lower back when lowering your legs, that’s a sign you’re not moving in a controlled.

Oblique Crunches:

Lie on the floor facing up with your knees bent and feet shoulder-width apart. Place your hands on the back of your head. Do not interlace your fingers. Engage your abs. On an exhale, using your core, lift your head, neck, and chest bringing your left elbow towards your left knee. You create a combined rotation and crunch up at the same time. Your lower back stays on the floor throughout the entire movement. Release and untwist on an inhale.

Dynamic Side Plank:

Lie on your right side with your knees bended and feet stacked on top of each other. With your neck neutral, breathe out and brace your core and lift your hips off the mat so that you're supporting your weight on your elbow and the side of your knee, hold this position for a second and come back to the starting position. Repeat this moment for 30sec and then switch side. Try to engage your flute muscles and your abs / core at the same time. Slower you do this routine the more challenging it become.

Knee Touch:

Start on back with the knees bended at 90 degrees and hold them in that position through the exercise. Bring head, neck, and shoulders off the mat and reach arms up towards the knee. Return to the tips of the shoulders and repeat. If you would like to progress this exercise bring back your arms back over the head and repeat the same movement.

Reverse Crunches seated:

For seated reverse crunches, start in seated position with your arms by your sides. Knees are bended in the 90 degrees and maintaining your balance with your hands. Start with extending your knees as far as you feel comfortable and flex back the knees to the body and repeat. Engage the core through the movement and focus on the lower abdominal muscles. If you would like to progress this exercise try the same movement slowly and maintain your form.

Crossed body mountain climbers:

Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
Contract the core and return the leg to the starting position.
Alternate between legs.

Dead. Bug modified:

Keep your hand underneath of your lower back and apply slight pressure with your lower back (posterior tilt) and maintain that pressure through the exercises.
Your knees bended in 90 degrees in the starting position, relax your shoulder and your neck,
on an exhale, slowly lower your left leg until they’re just above the floor. On the inhale bring back the knee to the starting position and change leg. Repeat the movement for 45 sec.

Toe Touch:

Start with lying on your back with the knees almost straight and hold them in that position through the exercise. Bring head, neck, and shoulders off the mat and reach arms up towards your toes. Return to the tips of the shoulders and repeat. If you would like to progress this exercise bring back your arms back over the head and repeat the same movement.

Kick back Modified:

Get into all fours, with a straight spine, and contract your core muscles.
Extend your right leg back and up until your thigh is parallel with the ground, Contract your glute at the top of the move and hold for a beat.Return to your starting position without touching your knee to the ground and repeat. To progress the movement, get into the high plank position and and contract your core muscles.Extend your right leg back and up until your thigh is parallel with the ground, Contract your glute at the top of the move and hold for a beat.

Dynamic Crunches:

In this movement we are going to activate and engage the core muscles and mixed the normal crunches and oblique rotation. Start with bringing the shoulder and neck off the ground and

**MEDICAL DISCLAIMER**

USE OF THIS VIDEO'S CONTENT IS AT YOUR OWN RISK.

#abs #crunches #lowerbackpain