4 Winning Ways to Strengthen Lower Abdominal Muscles to Prevent Back Pain

4 winning ways to strengthen lower abdominal muscles and prevent back pain

Abdominal muscles play a very important role in supporting our spine from front. There is a muscle called transverse abdominal muscle which is different from the six pack muscles. This lower abdominal muscle can be strengthened in simple ways.

1. Active sitting
When watching tv or waiting for appointments, at bus stops, train station etc do these simple exercises. Sit up straight. Now draw your belly button in towards your chest but do not hold your breath. Count till five and relax. Repeat this 10 to 15 times.

2. Static abdominal exercise
When laying down flat draw your tummy muscles in and feel the arch in your back flatten. Do not hold breath. Just count till five and relax. Repeat 10-15 times.

3. Cycle in air
When laying down flat (on bed or yoga mat) lift both your legs up in air (your legs should be at 90 degrees. Now try to cycle in air for 10 rounds. Relax and repeat 5 times.

4. Cat and camel pose
Get on your hands and knees. Draw in your tummy muscles and hunch your back without holding your breath. (camel pose) hold five seconds.
Relax and get a curve in low back (cat pose). Wait for five seconds. Repeat this cat and camel pose 10-15 times.

Please check with your doctor if you can try these exercises safely.