A Ten-Minute Ab Workout that Won t Hurt The Back



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10 Minute Core Workout for Lower Back Pain-Strengthen & Sculpt Your Core Without Pain

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10 MIN NECK FRIENDLY AB WORKOUT | no more neck and lower back pain

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5 Sexy Abdominal Exercises (Easy on the Back) (Good for Back Pain)

Video taken from the channel: Bob & Brad

There are plenty of effective ways to work your abs without straining your back. This full-length workout routine is designed for those who experience back pain during floor abdominal exercises. It may only be 10 minutes, but it’s. Planks recruit and train a balance of core muscles on the front, sides, and back of the body including your abdominals.

Core exercises like planks, train your abs and back equally and prevent any potential muscle imbalances that lead to back pain. Effective CORE Exercises That Won’t Hurt Your Lower Back or Neck | Joanna Soh If you’ve ever tried to do a core workout and instead of feeling your abs, you are feeling the strain or pain on your. 8 Tough Exercises for Your Abs That Won’t Hurt Your Back after the initial gains have ended—and minimize injury and pain to your back. Mix them into your workout and take your routine to. Touch the floor with your right toes.

Then simultaneously jump your right foot back to the starting position while bringing your left knee. If you’ve previously injured your neck or back, you should be aware that certain abdominal exercises can aggravate these areas further. Fortunately, there are also many ways to work out that won’t strain or hurt you. In fact, many of these are the ideal core exercises for a bad back.

There are plenty of ways to work your abs without straining your back that are just as (and sometimes more!) effective. Join me (and my puppy Peanut) for this full-length workout routine that is designed for those who experience back pain during floor abdominal exercises. Your abs still get a tremendous workout and there’s no worries of overuse.” Work your core: Ab exercises that are better than crunches Exercises listed in order of difficulty. This full-length workout routine is designed for those who experience back pain during floor abdominal exercises. It may only be 10 minutes, Oct 9, 2014 If traditional core-strengthening moves, like crunches and twists, bother your back, don’t suffer!

Ab Workouts That Won’t Strain Your Back. If you dread crunches and situps due to the strain placed on your back, there are strain-free alternatives for a sculpted midsection. Rounding of the spine is often the trigger to back strain, but these exercises allow the spine to remain straight during the entire.

List of related literature:

This exercise must be done with good technique to reduce the risk for injuring your back.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
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VeloPress, 2016

MAIN MOVE IF YOU CAN‘T HOLD Slde Plank THE SIDE PLANK FOR IE 30 SECONDS, hold for 5 to 10 seconds, rest for ‘ Lie on your left side with your knees 5 seconds’ and repeat as Stralght’ many times as needed ‘ Prop your upper body up on your left to total 30 seconds.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

An abdominal routine that makes your abs burn does not necessarily train your core: it just helps you get really good at an exercise while lying on your back.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

This exercise is useful if you have a low back injury.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Another very effective – and fun – way to strengthen your abdominal muscles is to practice the Samba.

“8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot” by Esther Gokhale, Susan Adams
from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot
by Esther Gokhale, Susan Adams
Pendo Press, 2013

Core The plank: This is one of the best, and simplest, ways to work the abdominal muscles.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

The warm-up phase should last 10 to 20 minutes and may include such exercises as head rotations, arm and shoulder circles, waist circles or bends, and side leg raises.

“Family Practice Guidelines: Second Edition” by Jill C. Cash, MSN, APN, FNP-BC, Cheryl A. Glass, MSN, WHNP, RN-BC
from Family Practice Guidelines: Second Edition
by Jill C. Cash, MSN, APN, FNP-BC, Cheryl A. Glass, MSN, WHNP, RN-BC
Springer Publishing Company, 2010

Ab Prep: Lie on a mat, keeping your back in a neutral position,

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

This exercise is great for tightening the abdominal muscles, which support your lower back.

“Arthritis For Dummies” by Dr. Barry Fox, Dr. Nadine Taylor, Dr. Jinoos Yazdany, Dr. Sarah Brewer
from Arthritis For Dummies
by Dr. Barry Fox, Dr. Nadine Taylor, et. al.
Wiley, 2011

This type of exercise is hardly ever recommended for persons who have recently recovered from an attack of low back pain.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • The one where you lift your legs and bring them down is hard to perform.. ( 4:06)
    you’ll really feel your abs in that alone �� thanks guys..

  • Actually this is the only video i liked and agreed it when it comes to back friendly ab exercises. Just the second one is a no for me. Have spondolysthesis and a broken bone in my back, but the rest is all good. Will try to do this daily along with my other exercises and yoga. Thanks guys 😉

  • Ah thank you both so much! Last year I slipped a disc in my lower back and even now some exercises hurt too much but these are perfect! ^^ and they’re helping tone me up which is a bonus! ^^

  • Walking causes me back pain. I can push the lawn mower and walk a short time. What can I do to stand and walk without pain? Also, after walking my knees swell and are painful too. The surgeon said my knees are rubbing bone against bone. I hope you will make a video to address these things. I don’t want to have surgery. I want an alternative.

  • Thank you thank you THANK YOU! I’m only 16 years old and I’ve been suffering from a herniated disc in my spine and hypersensitivity for maybe 2-3 years. I became depressed as i thought i couldn’t do anything. And as expected, i gained weight. And i don’t like it at all… i wanna work and become healthier, and wondered how i could even workout with such bad back pains. But seeing this really made me happy! I definitely knew i should avoid situps, glad to see they’re are different ways to workout your abs!

  • Thankyou, Jessica! I love working out with you! You are so positive and bright and the exercises are fun! I hope I am getting fitter!!

  • Hey thank you so much for these exercises. I have to strengthen my core for better pelvic stability, but I also have an arched back and a hamstring injury, so these exercises really are one of the few, if not only, I can do to train my abs without hurting my back or hamstring. I do them twice a week now and I’m slowly increasing the repetitions/sets. Thanks again!

  • Yo Sirs are heroes of healing! These restored my athleticism after a back injury when i thought i would remain unable to exercise and get fat. So much more optimistic now.

  • Is having a pillow necessary? I just lie down on the yoga mat. Will that hurt my neck? Thanks for uploading this btw!!!! Much appreciated.

  • It has been 5 day since I saw this video and I’ve already done this workout 3 times.Thank you for sharing.My favorite exercise is dead bug by the way ����

  • These leg exercises are for people with healthy backs if you do these with a herniated disc you will for sure make things worse I am so upset at people like this

  • Glad i found this. I have strained my neck and had pain a few times from doing certain ab workouts while I’m sick.. I know I shouldn’t workout when I’m really sick but I have chronic sinusitis and pretty bad allergies so I get sick a lot and I hate to keep losing progress. When I’m kinda sick my muscles aren’t are as strong so my neck ends up doing too much work. I just started working out about 5 months ago and my abs have gotten a lot stronger plus my form has improved, but it’s not worth the risk of injury.

  • Ii’s so hard to find exercises for your tummy without them hurting your back.Love these guy’s exercises and these guy’s,thank you.

  • I recommend you all the time on Facebook.
    I dont do alot of floor exercises. I do alot of standing core excercises.
    I actually do partial squats with standing with the back of my legs against the couch. Almost sitting, but not quite. As I stand back up I raise my arms over my head.
    I have vertigo and sciatica and I’m 50.
    I definitely modify my excercises. Lol

  • Sirs, I have 2 cervical and 2 Lumbar disc bulges, I hate this injury but I want to improve my health and physique, is this applicable for me? Hoping for your reply. Thanks.

  • Thank you gents! You guys are amazing. 2 years pain free because of your channel. Best channel on you tube. Glad your feeling better Brad.

  • That was SOOO much better than Pamela Reif’s 10 min abs! I loved the stretches between the exercises and the zero neck strain! More folks should be doing this one, especially with all the cell phone/laptop/computer neck injuries we’re accumulating as a collective.

  • I see you guys are doing these exercises on a massage table. Do you recommend doing them on a yoga mat? Or is one type of surface better than another?

  • So, I think you may need a pillow to support your neck for these. I have neck problems and the doc said to keep a pillow under my neck for most laying down exercises.

  • I really liked the video and the exercises thank you. But I can’t help but admit that they were a little to easy… Could you please make a core routine that is harder? Doing abs with a bad back is quite a challenge but I felt that the moves were far to easy. Thank you

  • This is a wonderful workout, I especially love that I can follow along for all the moves and not have to modify the hell out of it to protect my back (which is what usually happens with most abs workouts).

  • Haven’t been checking in for fit in 15. Wanted to make sure I came back today to do that.
    Thanks for all your fun and free workouts.:) I love all your cues and reminders. Ex… Turn on your abs.


  • With a bulging disc in my low back, I never feel stable enough to do any kind of plank but most of the rest of it seems very doable!

  • Thank you for posting this. Yesterday, I tried your exercises at the gym and I actually enjoyed doing them. Most importantly, I could feel the right muscles working in the right away. And also, Jessica, I like listening to you. (Which is NOT how I feel about most video instructors). Your good spirit is encouraging.  You’re happy. You’re not condescending or patronizing. I guess what I’m saying is that you have a great, helpful personality and that comes through in your video and it makes ALL the difference to me. If you have videos I can download to my iPhone, I will buy them for sure and use them while I’m in the gym. Make sure Peanut makes it into all your videos!

  • Hello, a great workout! I have a question though, Is each exercise done 2 times 30 seconds or is it 1 time of each times 30 seconds?

  • You both are hilarious. Especially when you told Bob to get out of the way. I remember watching a lady do the “bicycle crunch” & she taught it all wrong. Glad I fell onto your channrl. I still don’t know how to do the squats but I did learn about squat alternatives, where I lay on the floor & place my feet to the door & push my but up off the floor. Hopefully you guys can elaborate on that

  • Could you pls share the link for your standing abs workout you mentioned in the beginning of this video

    This video is wonderful! Ty

  • Thank you so much for this video! I’m an artist and I’m usually sitting for 10 hours a day. Today my back gave out while bending over. After this workout the pain is almost 100% gone. I will try to continue a routine similar to this every morning to prevent anymore lower back pain.

  • Thank you so much for this and others videos! They’re really helpful, in this times of lots of random workout information on the internet. Much love and peace!

  • Thanks for this routine! My physiotherapist just told me not to do regular crunches for a long time after my back injury. So this seems the right workout now!!

  • Thank you I have been looking for some ab exercises as my lower back has caused me trouble and crunches would set of my IBS, excellent gentle ab work ��

  • this is one of those important videos i need to start doing lower back stuff… Starfishies are good for it as well once your strength is getting there. i used to do them i need to do this stuff more, i just lift weights too much and forget about all this too often

  • Thank you a million times! I have chronic neck pain and can never do abs workout. This made me so happy, well I was in a lot of pain but the good kind of pain.

  • I really liked this, even though I don’t have a bad back. I especially like the integration of the chair into planks. Keep these chair workouts coming! It really makes it easier to focus on form for certain moves to have that foundation of the chair.
    Thanks for all you do, and for giving us a new video each week

  • should you do these exercises if you suffer from sciatica? I’ve only had it for a couple of weeks and when i raise my left leg to high it hurts

  • ha ha I love how my Beagle was doing the exact same thing while I was repeating your work out. Great tips! Thanks! Peanut you are adorable!! <3

  • This is a great video. I have scoliosis. I did not know that the abs could go unactivated. This exercise activated them. You changed my life through this video. Thank you.

  • Hi Jessica, is this workout strengthening both back and abs? I heard you always have to workout both in order not to get problems.

  • Thank you for helping those of us with injuries! And your email the other day, with the intro for those who need motivation to exercise…I am going to show it to my daughter. I’ve been looking for a gentle way to coax her into exercising. This may be the trick. She loves dogs…and that video sure delivers!!!:) Thanks Jessica!!! 

  • Your wall stretch ( Opposite arm and leg pulsed to the rear) from a week ago for posture has helped rid me of all my sciatica pain. I am sold on it as I can do it ANYWHERE and it’s quick and easy!

  • It is difficult to know who is right when two physical therapists are contradicting each other. I watch many of Dr. Jeff Cavaliere (athlean-x) videos and you guys say different things regarding abdominal exercises. You say NOT to sit on the floor and raise your back and the knees and go side to side touching the floor, that it is bad for your back. Athlean-x says to do them to get a good workout on the internal and external obliques and the serrates muscles. So who is correct?

  • OMG your little peanut is just too much!  My dog always wants to harass me when I’m working out. Seriously, I want to try this routine it looks like just what I need.

  • Awesome!  I am med-advanced level on abs, and found this routine a refreshing well to stay grounded and in good form.  I really felt the difference.  Umm… I think I need to work more on my pelvic stability as I felt muscles charge up in a new, invigorting way.  Keep ’em coming, Jessica:)

  • Hi Jessica.

    I’m loving your videos cause I’ve injured at least a part of each area of my body. I was fearful to star training again cause it hurted.
    So I’ ve been doing your sequences but could you make one arm series for people with tendinitis or carpal tunnel syndrome?

    It would be so good!

  • I will add my enthusiastic kudos to the many great comments here. I was surprised by back twinges this morning, so this was my first workout of the day. I was careful, and felt much better. I will continue to do it along with other short ST and cardio routines during my work breaks. Thank you again, Amy!

  • I am so glad to have found your channel!!! I suffer from lower back pain and have been looking for something like this for some time. I just did some of the abdominal exercises and it feels really good on the spine and has helped ease the back pain. You make a great team and are very entertaining too. I’m now following your exercises religiously and will share it with all my friends. Thank you so much ❤️��

  • I removed all my bookmarked ab videos and added this one.
    Hurt myself in the arms area (possibly a pinch nerve on my arms) so I’ll be working on my abs in the meantime. These are excellent workout!

  • Hi Jessica, just so you know that some people are doing this workout across the Atlantic! Great for all of us with back pain worldwide!!!

  • Hi Guys, Had a stroke last year October, had an accident on the job broke left angle year 2000 also I have artistic on my back, neck and right hand fingers. The stroke I had was a mild stroke, thank God I cook, clean wash clothes. Is there an exercise I can do without hurting myself. I do some exercise your have.

  • Fantastic set of moves, had not come across some of them before, thank you! (I found the music somewhat distracting, but I suppose I can always turn the sound off).

  • It is hard not to tense the neck also are you supposed to feel mid back muscles engaging? what is the best exercise for trapped nerve in neck? thanks

  • I’ve suffered from sciatica 5 yrs ago and been having difficulties working with ab exercises until I browse on your channel.. I tried doing this ab exercise and It didn’t cause any pain at my lower back. thank you for sharing this exercise.. its really easy on my back. this works wonders!

  • Amazing video! Exactly what I was looking for! Going to include this in my workout! Looks like it will build core strength very comfortably!!

  • Hi! Has anywone here felt pain only in the low part of the leg? I have pain on my back and on the low half of the right calf, but I never had pain between knee and hips, only in low back and low leg. I m not sure if it is o disk problem or something else.

  • Thank you for posting this video. I like the way you indicated how to reach the floor. Someone that has scoliosis I really appreciate this tip.

  • I can’t thank you both enough. I recently had knee replacement surgery…had an excellent surgery recovery and pt team that got me back stronger than ever! However when I was finished my knee felt great but my opposite hip was in excruciating pain thought “Crap…now I need a new hip” turns out NOT! Started on some of your super easy hip strengthening exercises and holy cow Batman…no pain!!! I keep standing up expecting it to hurt…and it doesn’t it’s the most wonderful strange feeling. I’m 57 and been fighting these aches and pains since I was 16 (motorcycle accident destroyed my knee)
    Thank you again!!! You guys are the best!!����

  • These workouts are so accessible. I’m disabled and have no desire to go to a gym, even though I’m doing yoga teacher training!! All kidding aside they’ve definitely made a difference to my yoga practice. I do a little bit of each everyday and if I have a day off, it’s no biggie because of how much benefit I’m getting from these short workouts. Thanks so much, you’ve definitely made a difference to me xx

  • I am new to the whole picture, but have found this video to be very helpful. Thank you so much for the knowledge. I will admit that $1000 for a twin mattress is outside of my financial means; but I find your videos to be sincerely helpful. Thanks again.

  • Yep, you guys seem to read my mind. I have had a double hip replacement when I was younger and before then, I had an impact injury on the sacral part of my spine which caused degenerative arthritis. I need to know what is a safe exercise to do. Help please!

  • Hello sir…
    I am handicapped boy my operation have done before 2 year in spinal cord but now I have to much tightness on my right leg & while walking I can’t able to walk with my heel sir & I can’t walk without stick so please sir make 1 video for my solution sir plzzz.

  • Hi Docs, interesting vid however I have a herniated disc c5 and c6 on my neck and really need some advice on what types of core and cardio exercises I can do. I realize running isn’t a good option. Would really appreciate your help.

  • No back pain but I’m bing watching even while I’m not working out for motivation.
    After Sabbath were leaving for the beach and this new swimsuit is sooo perfect.
    I gotta do the rest to make sure my husband can have such an honor that I have kept myself together many years after marriage and a few kids later.

  • Hi Amy! I love your videos! You’re awesome! The only request I have is to get rid of the music: it’s hard to hear you, and it’s impossible to find music that will please everyone. Keep it simple…We just want you! That way we can hear you, and if we want music we can listen to our own. Thanks again!

  • I did this one today and loved it! I could really feel my abs while using the chair, and the form pointers helped a lot. Thanks for responding to these requests from viewers. I appreciate it! Loved Peanut’s little stretch, lol.

  • I hurt my back six weeks ago and have been doing this video for five weeks, almost every day (after my other Amy workouts). Not only has this gentle workout improved my back pain a lot, my tummy is flatter than it’s been in a year: ) Amy, thank-you for so generously sharing your knowledge with us. Your videos are my best friend along the way of my fitness journey.

  • You have been my daily coach for the last few weeks in lockdown. Love the neck work out. My back aching a little today after full body sculpt one but thats probably due to shock of actual movement there finally, lol. Thank you! x

  • I really liked this workout, but I found the music overwhelmed your voice. I’d much rather be able to listen to you alone and add my own music if I wanted it.

  • Absolutely love this! I’m a Yōgi who has relied more on my hyper mobility than core strength for most of my yoga career, but I also have bad neck issues and none of the PTs I’ve gone to have any idea how to help build my core without using the neck these exercises are phenomenal! Thank you xx

  • Love your videos! I love how you make videos that are accessible to beginners and allow people to start building strength gradually without killing themselves! It’s great that you offer a variety of endurance levels.

  • Hi Jessica I gave you a little of my history with RSD among other things in the comment section of you Latin walking video with your mom. The issue I’m having is my RSD started in my Rt arm and my 7 back surgeries are from c-3 to T-2. My abs are VERY weak and it’s difficult to actually feel my abs even contract. My Rt wrist is contracted to the point that I only have about 20• range and 8# pressure. I was able to sort of do the planks on my forearms but there is no way I can come up on my palms. Also if I go on the ground it takes FOREVER for me to get off it lol! Is there a different video I should try or can you suggest a modification? I know I keep asking questions but I REFUSE TO GIVE UP!! Also I feel the best with the weight down but man this is NOT easy lol!!��

  • Just what my back needed today! I’ve been dealing with some harsh lower back pain over the past week and have been slowly working with yoga to ease the tension-But, I’ve been missing my daily work-outs with you, Amy! This was a gentle workout with no back wrenching moves-Perfect! Thank You, Amy!! XO-S

  • I had a l4,l5,s1 fusion and the surgery failed, the more i move the more pain I get,it’s been about 5 1/2 years what would you recommend, no matter how strong you are it will make you cry it’s really painful, but thanks for the videos.


  • thank you so much for making this workout because im 12 and very insecure about my body so im trying my best to be healthier and being more productive =)

  • Great ab workout to have without any pressure on the neck. But I did have some pain in my hips. I’m wondering if I was doing something wrong.

  • Dear BB, I have a question:Why some other physical therapist (like jeff Ca.) said the knee to chest strech is very bad for bugle disc?
    it so confuse, i watch some P.T recommend this excersie.

  • really keen to train for abs but my lower back issue is preventing that. if i train daily with this routine, would it really help? cause in the description it says “Intensity: Moderate, LOW IMPACT” so i’m really curious:”

  • I thought current thinking is that you DON’T want to push your back down during exercises and have it remain in a neutral curved position?

  • Lord have mercy! Did my workout and my neck actually feels ok! But my abs are on fire! Finally found something I can do with out contributing negatively to neck pain!

  • I believe that if your back is bothering you then the clamshell is not t good for you. I put a band around my legs and do the exercise this way.

  • Thank you for this!! I really messed up my neck a few years ago doing ab workout. I thought I was doing everything correctly but me being a weakling, anything can hurt me lol. Finally I found an effective workout with out hurting my beck!

  • I start to feel sore in my lower back when I do thesewhat am I doing wrong? My core does feel engaged but it is the back that gets sore.

  • Good routine; I think I’ll do it twice through. I did have to modify Dead Bug with a much higher leg extension (I can’t get it as close to the floor, or it really hurts my back!)

  • Thanks guys, really appreciate what you guys are doing and getting the message out there. In your opinion rolling up from the floor to sitting (Pilates move) is that good for the back or not?

  • 60 years old, don’t work out but I look ok, always afraid of setups because my neck would always go out, not anymore with these techniques…thank you!!

  • I think dressage riders and dancers have one major thing in common major and complete body awareness. Your videos have been very useful and also very correct for me trying to get back into pilates/abs work. Thanks!