Bad Back Do This 7-Minute Core Workout (Video)


TOP 6 Core Exercise for a BAD BACK (Stronger Spine & Abs)

Video taken from the channel: Criticalbench



Video taken from the channel: Fitness 4 Back Pain


Insane Abs Workout (7 Minutes Of Pain!)

Video taken from the channel: Holly Dolke


6 PACK ABS In 7 Minutes You Can Do Anywhere (No Equipment Needed)

Video taken from the channel: Teachingmensfashion


7 Core Exercises for Low Back Pain (IMPORTANT!)

Video taken from the channel: ATHLEAN-X™

Bad Back? Try This 7-Minute Core Workout (Video) by Jessica Smith. February 13, 2015.

5 Comments. Share it: In this short workout video, I’ll show you some of my favorite exercises that use a stability ball to help you build core strength without aggravating your back. These moves can also be modified and done without a ball, which I’ll.

Please try again later. Today’s video, “Core Workout for a Bad Back” demonstrates a couple simple exercises for you to strengthen your core even if you have a bad back. 7 Minute Abs for.

The 7 minute core workout. Slim hips, tightened arms and a flat stomach – this is what the girls get by doing Kayla’s program. It’s hard to believe, but once the stellar fitness trainer did not have such a seductive figure.

But Itchesines found the strength to overcome the child’s ailment and achieve incredible success. 14 DAY HEALTHY LIFESTYLE GUIDE FAT BURNING AUDIO WALK���� Try: Partial Crunches. Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles.

A 20 minute TOTAL CORE workout no equipment needed! ����THE MAT I USE (Exercise 6X4): (MADFIT10 for 10% off) ⭐️SHOP MY COOKBOOKS!With bad form, that is. Old school, hands-clasped-behind-your-head sit-ups can be bad news for your lower back, Wilmarth says. The problem starts when you use your hands to yank up on your head.

Try This: 17 Exercises to Relieve Upper Back Pain, Neck Pain, and More Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Nicole Davis on March 25, 2019 Overview. One of those important solutions is exercise. Strengthening the entire core and keeping it stretched will help ease back pain and prevent future injury.

Here are the 10 best exercises for a stronger, pain-free back. 1. Medicine Ball High-To-Low Chop. This move develops strength throughout the entire core and puts the back through a controlled. Five moves, two sets, 10 minutes.

This back workout targets different muscles and will challenge your entire body.

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.
by Joe Friel
VeloPress, 2016

Do not attempt this exercise if it is contraindicated for your back.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

This is a great conditioning exercise if you have a healthy back as it strengthens the muscle that support your spinal column and the muscles of the lower back.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

This makes the exercise much more difficult and can be slightly more stressful to the low back, but it’s very effective if you get the hang of it (no pun intended).

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

If you find you can’t do this exercise without arching your back, you may need to build a bit more strength first.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

“While lying on your back, move your arms and legs from one position slowly and then move them back quickly to where you started.

“Dynamic Physical Education for Elementary School Children” by Robert P. Pangrazi, Aaron Beighle
from Dynamic Physical Education for Elementary School Children
by Robert P. Pangrazi, Aaron Beighle
Human Kinetics, 2019

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

One caution: This exercise can also place more stress on your lower back.

“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

Technique: This exercise must be practiced lying on your back on a firm flat surface.

“The Tao of Health, Sex, and Longevity: A Modern Practical Guide to the Ancient Way” by Daniel Reid
from The Tao of Health, Sex, and Longevity: A Modern Practical Guide to the Ancient Way
by Daniel Reid
Atria Books, 1989

if you have back pain or previous back issues, check with a physician or therapist before attempting this exercise.

“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

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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  • Have been doing the 6 minute Ab workout and struggle with the hip flexors taking over on the 1st exercise. I don’t have access to a band or upright. Would the side plank and carry be sufficient?

  • I hurt myself right around the time this video came out and i regret not coming here sooner. been doing it all wrong, stretching all the wrong ways bc everyone i knew said thats what i needed. I’ve gone from 155 to 210 and Im not athletic anymore…im so depressed… i hope this helps me

  • Enjoyed this a lot. Going to see whether some of these can be done without aggravating my sciatica as does anything in that sitting/lying floor position with direct pressure on L5-S1. I have super tight lumbar back muscles and logs so didn’t realize this could be a consequence of weak ab/core muscles which I know I absolutely have. More like this Jeff.

  • I’ve dealing with back pain for about 4 months now that usually flares when i bend over and hurts when trying to pick up any weight starting from about 30 lbs, deadlifts hurt like crazy even with really low weight, squats now hurt when getting low. My physical therapist basically told me the muscles along my spine (don’t remember the name) are overworking that could be the cause but wasn’t told what to do about it. Any suggestions for this? Dead bugs give me a temporary relief but that’s about it

  • 1. 3:15 Janda Sit-Up

    2. 3:45 Gymnast Abs

    3. 4:26 Rubber/Resistance Band 1

    4. 4:56 Rubber/Resistance Band 2

    5. 5:22 Rubber/Resistance Band 3

    6. 6:00 Suitcase Carry

    7. 6:29 Side Plank Leg Lift
    i just wanted it at the top, less scrolling.

  • Those side planks really work I’ve struggled with pelvic tilt, tight flexors and tight lower back muscles. God bless you and the work you do.

  • totally recommend, i always stop doing workout videos because i never usally see results, but when i tried holly’s workout… my body felt lighter and the results were dramatic.THANK YOU SOO MUCH <3

  • Athlean x, you know very much so how to do the correct moves for your health, that’s what l call a well taught physical trainer.. you’re great!

  • Could these be used if you have Lumbar disc issues? My MRI showed Bulging discs with Right protrusions which often irritate my Sciatic nerve. My Dr. Says that the most important thing that I can do is strengthen my core, but core exercises that involve flexion of the spine often aggravate the injury.

  • I’m still getting lower back pain doing janda crunches and band presses. I have ATP and even though I’m keeping my core tight/squeezing glutes and posteriorly rotating the hips, my lower back gets fatigued first.
    Should I focus on strengthening the lower back?

  • The second to the last I can’t do. I keep raising my lower back. But I won’t stop trying. The last one, I love doin those. Feels so good on my back. Thanks coach. ����

  • yup i definitely underestimated it 😉 also i been doing this for a week now and the results are freaking crazy like i do not bloat now and my stomach is so toned
    now i will continue doing her workouts ; love u

  • Personally I’ve choose a video on each body part (arms, stomach, lower abs, butt, love handle, legs and inner thighs) and I’m doing them for almost two weeks. My body was fit even before this videos but they are helping my strength SM. I was using the “flat stomach workout(7 minutes)” before and now I’m switching to this insane one. It has become much easier now. So if you can’t do this none stop intense workout, my recommendation for you is to go to her channel and choose another ab workout and do it till you are strong enough for this. BTW thank you Holly for these videos cuz they are helping me SM during quarantine to stay fit and strong and since I’m a dancer I can’t risk losing them:)

  • The side planks worked wonders for me. I’d picked up a hip flexor / glute medius strain that persisted for weeks to be fair, it was from doing some weighted, seated, twisting abs exercises in another of Jeff’s videos, so I figured he owed me one! and was doing just what Jeff says not to do in this video stretching hip flexors mainly! After the first couple of reps of the side planks (which are damned hard, lifting your upper leg), the pain had gone, and when it came back after a few hours, I did some more and will keep going until it stops… then keep going so it doesn’t return. Thanks, Jeff!

  • It would be great if you did the exercises and position the camera where you can see full bodyexcessive talking not enough guidance. Hope you can change your style. Not trying to be a dick.


  • I’ve been doing your workouts for a while now since I cant afford a gym and I absolutely love them. They really prove that you don’t need expensive equipment to get a good workout

    Learn about the important core muscles and how to strengthen them.

  • Nice wish I saw this video a year ago I add this stuff to my training along the year for abs and it got so much better,Here I have some bonus tips.

  • Thank you so much for these informative videos Jeff. I’ve been practicing Eldoa exercises for a couple weeks now, and these ab workouts are helping with my core tremendously!

  • That really take my breath.. That was really insane.. My abs burned a lot. Thank you!! I hope that one day I can do the entire workout without a break, like you did. You are absollutely amazing ��

  • Going to update with this one. I did 1 week flat stomach and got very quick good result. Imma try this one out
    Day 1: done
    Day 2: done, abs got kinda toned, did this for 2 times

  • Thanks Jeff! I can’t pass the Janda movement pattern for trunk flexion because of hip flexor involvement, so I’m definitely going to try the sit-up with the band for recip. inhibition of them

  • I’ve been following this routine for the past 1 month. I’m lean in general and my abdomen has become a bit hard,I dont see major changes,I might if I keep working out for longer and get my diet right.

  • I’ve just finished university and nows the time to sort my broken posture so I’m just making a routine using some of these videos. Anyone got advice for how many reps/sets to do of these exercises or is it as simple as 10 reps per exercise of 1 set? Any help appreciated

  • Can you do a home ab workout with anterior pelvic tilt? Please I need to put this on my routine it became too painful in lower back.

  • First of all your a froad second of all you need to be in a calorie deficit to lose fat third of all you cant spot reduce body fat and we dont need you advertising every video this is not Amazon
    To all the people who are reading this comment click out and find o proper workout he is just trying to make you buy things to make you do workouts that burn less fat and calories than a 10 minute walk

  • Hello sir
    Huge respect to your hardwork
    Almost everything I do in a day is from your ideas that I get from your videos
    Great great thanks and love from india☺️☺️

  • Alright everyone, I’m going to do this everyday for two weeks because the summer shred challenge by Chloe Ting didn’t give me the results I was hoping for. I will update with my progress every day and let you know if it actually works. Also, I am using this in addition to Holly’s flat stomach in one week program, so my results will be a mixture of both workouts combined.
    Day one: ✅ I feel pretty good. The twisting plank wasn’t very fun, but I really like the way Holly says encouraging words during each exercise. It keeps me from focusing on the clock and makes me more absorbed with the workout. I’m looking forward to tomorrow!
    Day two: ✅ I feel great! Although this was challenging, I survived the whole thing, and I can feel my abs getting stronger. Thank you so much to Holly for these amazing exercises!
    Day three: ✅ I can feel myself getting stronger, and the exercises are more manageable than before. I am so happy after each workout and I’m very proud to have committed to this fitness journey.
    Day four: ✅ The workout is finally getting a bit easier. I always struggle with the reverse crunch variation because it works so many different sections of my abs, but I got through it today better than the last few times.
    Day five: ✅ I really struggled with the reverse crunch move again even though the rest of the exercises were okay, but I know I’ll be able to get through it without a problem soon, as I can feel myself getting stronger.
    Day six: ✅ Still loving every day of these workouts and looking forward to tomorrow!
    Day seven: ✅ Week one complete! Very excited to continue to see the changes in my body.
    Day eight: ✅ Week two starting off strong! The reverse crunches are getting better, but the woodchoppers always make my thighs hurt.
    Day nine: I wasn’t feeling well today because it’s my time of the month, but I will do my best to complete the workout tomorrow.
    Day ten: I had really bad cramps today and couldn’t do the workout, but I will tomorrow.
    Day eleven: ✅ I was finally able to get back on track and start working out again, and oddly enough, this 2 day break seemed to be just what I needed in order to feel more energized for today.
    Day twelve: ✅ The twisting plank has gotten better but I still feel super tired after this workout. Looking forward to tomorrow!

  • Jose really gets rid of all your excuses like he makes things affordable and shows how to work out well little bit of time and no equipment if you don’t it’s just pure laziness

  • Hey i am not an experienced bodybuilder but i wanna try and push myself every day and do it and i am only 16 is it ok or is it gonna hurt my body?

  • O nível de respeito que tenho por este homem, shiii������
    He teaches us everything we need to know on how to be a real man��
    Agradeço por isso��

  • Who has been doing this exercises and see some differences. Someone who has been doing it please tell me. How times many per week to see differences?

  • Jose in Peru, me and my friends like all your workouts, you are like a big brother, I want be strong ”estiloso” to the girls, and I will training my muscles, I’m 17, and THANKS BROOO.

  • After only 3 days of this, I’m already seeing results, I can last longer and I have cleaner form. Wow this works miracles. Can’t wait to see what the next days bring, my abs are close to showing, thanks Jose

  • I’m very impressed with your knowledge and easy explanations. Can you please add the number of reps for these exercises? It’s the only thing that I’m missing. I have lower back pain and am not sure how far to push things.

  • That was truly an ‘insane’ ab workout after the first several tough ab workouts I’ve done today with you, Holly! Loved the revisit on this one to end my abs concentration today.

  • I’d appreciate if you gave some advice on trigger point on lumbar area. I’ve had pain for over a year now after having visited 3 different doctors and 2 different physical therapists. 35 sessions, including 4 dry-needling sessions were not of any use. Any suggestions?

  • Jose I’ve been following your exercises and since you posted this video of yours now I got abs. I had a bit of 6 pack before but following you for 3 weeks now it really showed up thank you so much

  • Question:
    I have no pain in my hip flexors when doing ab exercises like the leg lift, but its IMPOSSIBLE for me to NOT arch my back during these exercises. Is it bad if i arch my back?
    I’m getting a real nice burn in my abs when doing these but im not sure if that corrects my excessive anterior pelvic tilt. Is it like i train my abs into the apt?

  • I lost ability to fully engage my lower abdominals after being rear ended by another vehicle.:/
    2 years later I wound up with lordosis.

  • AthLean XWhat is the proper way to sleep with low back pain?? When I sleep I feel like my Lumbar is being crushed from so much pressure!

  • I have muscles spasm (low back) shaking when doing the side plank does that mean theres no strength or activation in my abdominal/ stabilizers?

  • How long will u take to get abs if u do THIS everyday….waist size is 39inches…i have 9 says to lose 5 inches……wat is ur suggestions

  • First time: took breaks of about 5 secs during and in between excercises.
    Second time: I actually finished this with no extra breaks! And this is only the second time! The burn is real!
    Third time: completed!

  • Jeff I appreciate you form the bottom of my heart! I’ve been working out for 11 years and tried these workouts today, felt some muscles i haven’t felt before! you’re a legend, God bless you

  • so… during this insane quarantine i have been working to make myself more fit and healthy in time for when we can see people again. I tried Chloe Ting workouts but i wasnt seeing results…. I am going to be doing this workout everyday along with the flat stomach workout. I will post results for every single day!
    Day 1: My abs are burning, and it was hard without a break in between, and the twisting jump plank was probably the hardest for me, but i got through the whole thing!
    day 2:

  • i’ve been doing your ab workouts for about 2 weeks now and I AM SO STOKED! I’m seeing serious progress and can’t believe I’m finally seeing some abs…you are AMAZING

  • what if u did this workout for 3h and then have a 2h break then do another 3h workout i bet u u will be shredded in 2 to 4 day cause i did and it fucks u up a lot ( keep going don’t give up )

  • Does anyone else lay down in bed and watch it and then rewatch it and actually do it or just me?�� great video! This was my first time doing it and I felt great afterwards.

  • I have never seen so different abs exercise. Not the same typical abs. I already feel different in one workout. Love all your workouts. Have been doing daily i can already see the difference.
    Thanks so much ❤️❤️❤️❤️❤️

  • Would it be possible to make a video with a second option for each exercise? I can do some exercises but not with others ’cause i have neck problems. Thank u for your videos!!����

  • i love this kind of workout.. it’s only 7mins but the burn is so intense and only one exercise includes jumping (im lazy for workouts that’s including some jumps)

  • I did this workout and it was really fun! I do have a question though, is it normal for my lower back to hurt after doing the balancing obliques + single and reverse crunches?? I’m positive I’m making a mistake but I can’t pinpoint the reason, does anyone have any tips on how to avoid this pain? any advice would be appreciated:]

  • Hé @critical bench really love you’re video’s been working out for a few months now and feeling good and things are starting to show, now my question I need a foot operation and won’t be able to walk for a month or 2.5… well after a month allowed with crutches that is, but how can I maintain my body as it is now or even better stay fit and work out while not able to properly walk and train… thanks in advance!!

  • Hey Jeff love your channel. Just an FYI I am an older male in his early 40’s who quit smoking and drinking since the pandemic started. I love your energy and I hope to learn from your videos. This is great since I do have a bad back stemming from an old work related injury. I love your content and your positive attitude. Keep up the good work bro. I love you and God bless:)

  • Brilliant workout. Thanks for posting. The no rest format forces you to work through the burn which is what abs need! Your workouts are great!

  • Yes forget about being in a caloric deficit to lower body fat. Fuck your diet and just do these core workouts to get abs. Yes truly the fitness messiah we all were waiting for.

  • My abs burned during the workout (like any abs workout) but I didn’t really get the after burn idk not really feeling this workout

  • Hi Jeff. When doing the side plank and lifting the leg, I feel most of the tension on the outside/bottomside of my hip and not my abs. Any tips?

  • I’m so frustrated I can’t do some of the exercices. The one where you have to balance yourself on your bum is impossible for me and I mean it, my hip bones hurt so much. There’s another video for flat stomach with a similar exercice and I’m also in great pain when I do it:(

  • I am doing this video again:) I truly enjoy these videos!
    Day 1: Done; Amazing workout
    Day 2: Done
    Day 3: Done (Did another ab workout too)
    Day 4: Done (Did another ab workout) 4/6
    Day 5: Done
    Day 6: Done
    Day 7; Done

  • Man I added this in my workout like a week ago and it gives me a huge pump in my abs better than any other ab workout I’ve done. Thanks José

  • Hi Holly, I have a question that nobody has been able to answer and I was wondering if you could help… I’m pretty fat or “chubby” if you will but it’s from genetics. My parents are overweight and I got it from them, I eat healthy and exercise but ever since I was a baby I’ve been chubby. It’s confusing because, I’m not overweight… I’m actually underweight for my age yet I’m still chubby? Is it even possible to loose weight because I’ve heard people say that if weight is genetic it’s impossible to loose it. Is that true and am I able to gain abs?

  • Will would you recommend the 1st exercise for a L5-S1 disc bulge and spinal stenosis? It feels similar to a leg raise and I saw you don’t recommend doing leg raises w/ lower back issues. Any points of emphasis for the first exercise? I noticed your toes weren’t dorsiflexed so maybe I’ll try that.

  • I wish you would do some some type of exercises we can do at home for people that don’t go to the gym who may be older but have from injuries back pain weak glutes weak core.. I hate the gym bores me Ridged I join two different gyms hated every minute of it lol

  • Hi! I had scoliosis surgery last 2007. Recently im doing abs exercises, but now im experiencing pain in my spine. I saw ur video about what not to exercise if u had spinal surgery. Then i realized i was doing it all wrong ��. Thank you for this video i can still do abs exercise without the pain. Hoping the pain to go away though. You’re God sent. Thank you ��

  • I have subscribed to your channel and enjoy watching your exercise routines. You are such an amazing coach Brian! Hats off to you Brian Klepacky!

  • I like these, had L3-5 fusion, its safe to work out now, and been doing only strengthening since.. with a friend( he is a trainer also/ olympian.. very concious of my back) we incorporate similar, but i do love how you stress intentional.. and how it may seem like nothing but give it time.. as a former dead lifter.. its hard to put ego aside and just.. be healthy:)

  • Nice vid..a few I didn’t know..I’m suffering for years with herniated disc.. keeps popping out,.i started working out again but so afraid to do deadlifts..I switched to rack pulls and Romanian dead’s very light to stretch the back and hams

  • Im not sure if this video was meant just for women only, but me being a teen guy, I found this much better than Heria or any other ab toner videos, great video thanks.

  • I need motivation!
    1 like=one workout

    Editwow! I didn’t think I would get this much likes, I didn’t even check on it! I’ll update you guys

    Day 1was not able to do the twist planks but everything else I got through. My stomach wasn’t really burning it was more like I was uncomfortable.

  • Hello! I just completed the video and feel great!
    May I suggest that you instruct your viewers when to inhale/exhale? As a cert. yoga teacher, we have been taught to go from back flexion right to extension is safe only if there is neutral pose in between OR the breath moves the entire time the body movesthat’s to say not holding the breath and in/exhaling at the appropriate part: typically inhale of the beginning on executing the movement and exhaling through to the end of the movement.
    I was inspired to write this as when I saw Cat/Cow, I know many often inhale during “cat” when it should be the opposite.
    Thanks for considering this.

    Now a question, with my osteoporosis, apparently pretty bad at my age of 62, my lumbar spine has fractures (several serious car accidents) and I am told it’s neat not to twist to prevent further damage. (You can imagine how sad this is to a yoga teacher that could once do a variety of pretzel �� shapes!). When I did the elbow up with inhalation to elbow to hand with exhalation and then returning upI wondered if this is safe even though I’m not twisting at the lumbar. There is not pain for me but I did limit my ROM just in case.

    Without consulting my doc and realizing you are not a doc and cannot give medical advise.. can you offer me a modification if you think it’s better? Would simply doing a core lock to build the beltengaging the core prevent a risk of injury? I did try it on all fours but found it really limited my ROM in the open position.

    Thank you kindly for any suggestions you could offer.

  • Never saw the Bird-Dog with the elbow knee touch. Nice. Also the thoracic back twist I have never seen. Thanks. I will be adding these to my routine.