Written by guest author N.P.Burggraaff

For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store.

If you are someone who suffers from lower back pain, you may feel really demotivated when it comes to doing ab exercises. After a few crunches, you experience the worst lower back pain ever and have to take a break. Sounds familiar? Well, don’t give up! I’ve gathered some great exercises that are very effective yet don’t put too much strain on your lower back.

1. Hanging knee raises

For this exercise you’ll need a chin up bar. Hang on the chin up bar with legs slightly bent in the knee (just don’t lock the knee) Now bring both legs up to a horizontal position and then slowly lower back to starting position. When you lower your legs back to starting position you’ll really feel that burn!

2. Figure 8

Stand with your legs just wider than shoulder width. Keep a straight back and bend over while picking up a kettlebell or dumbbell. Pass it from one hand to the other between your legs. Pass the kettlebell from the front to the back of your legs and receive it with the second hand from behind your legs. Pass it from one arm back to the other and repeat forming the shape of an eight.

3. Plank with a chair

Grab a chair for this exercise. Stand in front of the chair and grab the sides of the chair and walk backward enough so that you can make a plank position. Pull your shoulders down and tuck in your stomach. Keep the line diagonal and avoid letting your hips drop to the floor as this is what will put pressure on your lower back. To amp this up you can put your lower arms on the chair till you get an elbow plank and then turn your hips to the side and lift one arm straight in the air. The other elbow is still resting on the chair. Change positions to the other side.


4. The superman

This one is also simple but effective. Lie on the floor with your face down and arms straight in front of you and legs straight behind you. Now lift both your arms and legs simultaneously several inches above the floor while you arch your back a little. Hold this position for as long as you can. Rest and repeat!

5. Prone flutter kicks

Lie on your stomach and rest your chin on your hands. Keep your legs straight. Now lift each leg one by one as if you’re walking (on air). Tuck in your stomach and feel it burn!

6. Bridge

Lie on your back on a mat have your feet hip width apart and your knees in a 90 degree angle. Tuck in your bellybutton without holding your breath. Press your lower back down to the floor. Bring your arms alongside your body. Start with your tailbone and then slowly lift your hips are far as you can and tighten your glutes. Lower down slowly until you are back on the mat. Repeat a few times.