Back Exercises that Also Strengthen Your Abs

When faced recently with a minor back injury, my doctor sent me to a couple of sessions of physical therapy, basically to help strengthen my back as well as to learn proper bending and lifting techniques. Little did I know, my therapist was about to teach me a whole new concept in back and abdominal exercises. Their medical regimen consists of core strengthening exercises - strengthening the back and the abdominal muscles to provide better support around the middle section of the body. The exercises that are listed can help you whether you have a back problem or not. They have been found to not only be easy, but also effective in helping to tone "your belly". No equipment is needed except for a belt with a buckle and an exercise ball (if you do not have access to an exercise ball, a smaller ball such as a basketball, for instance will work on a few of these as noted).

Exercise #1: Straight leg raise with exercise ball:
- Lie on back with ankles on top of ball.
- With palms down on floor, lift buttocks off of floor, making sure to tighten abs and hold.
- Lift one leg off of ball, lower to floor (not touching) then slowly raise back up and back onto the ball.
- Repeat with opposite leg.
Perform three sets of 10 twice a day.

Exercise #2: Straight leg hip raise with ball:
- Lie on back with ankles on exercise ball.
- Bridge up (lift pelvis off of floor) and hold.
- Lower and repeat.
Perform three sets of 10 reps, twice a day.

Exercise #3: Lumbar rotation with exercise ball:
- Lie on back with legs on ball, bent at the knee.
- Grip ball with legs and tighten abs.
- Slowly twist at the waist, moving the ball left to right, keeping buttocks on the floor, palms to the floor (keep torso as straight as possible), moving the legs.
Perform three sets of 10 reps, twice a day.

Exercise #4: Hamstring stretch with belt:
- Sit on firm surface with one leg stretched out in front of you.
- Loop belt around foot. Sit upright and stretch forward. Tighten abs and hold.
Perform one set of four reps, once daily.

Exercise #5: Lumbar crunches with exercise ball:
- Sit on floor with shoulders on the ball.
- Slowly push body backward over the ball.
- Tuck chin to chest, raise shoulders off of ball, tighten abs.
- Return to start position and repeat.
Perform three sets of 10 reps, twice a day.

Exercise #6: Knee resist extension with basketball:
- Lie on back.
- Bend knees and grasp ball between ankles.
- Tighten ab muscles, lift ball to chest.
- Straighten knees, lifting ball straight up.
- Lower to chest and lower to floor.
- Repeat
Perform one set of 10 reps, once daily.

Exercise #7: Bridges with exercise ball:
- Lie with knees bent on ball.
- Lift hip up and hold for three seconds.
Perform three sets of 10 once a day.

Every day exercises (great for computer workers!)

1. Sitting knee chair bends:
- Sit towards the edge of a chair.
- Lift knees towards chest, tighten abs.
- Hold for three seconds.
Perform three sets of 10.

2. Sitting abdominal squeezes:
- Sit with back against chair.
- Tighten abs and push your back gently into the chair.
- Hold for three seconds.
Perform three sets of 10.

You can take care of your back and tone those abdominal muscles at the same time. You may not lose any pounds, but actually may shave off some inches in the process.