Having strong abdominal or core muscle have been shown to be a necessity to maintain proper posture and to help prevent back and neck injuries. To develop strong core muscles does not take hundreds of sit-ups or hours doing lots of different exercises. With a basic two core exercises and performing them every other day, a person will be able to develop the core or abdominal strength needed. Please contact a medical professional on appropriate exercises if you are experiencing back pain or having any medical problems.
Both exercises start with the person laying on his/her back with the knees bent up or in a hook-lying position.
First Abdominal Exercise
With the first exercise the person will lift his/her legs up until the hips are at a 90 degree angle and the knee are bent to a comfortable position. Next, the person will place his/her hands at the side of the head or across the chest. Do not grasp behind the head. The person will then lift up the head and shoulders until the shoulder blade come up. Do not go any further as this increases pressure on the lumbar spine. The person will perform 20-30 reps every other day. This exercise ins the basic crunch.
Second Abdominal Exercise
The next exercise will begin the same way as the crunch with the person lifting his/her legs until the hips are at 90 degrees, and then the hands will be placed across the chest or at the side of the head. Now, instead of lifting both shoulder blades off the person will only lift one shoulder blade off at a time. Again, 20-30 reps for each shoulder blade will be performed every other day. The person can perform all the reps on one side then do the other side or the person may alternate side to side.
If doing these abdominal exercises, a person will not want to forget about strengthening the back. By not strengthening the back a person can develop an injury from having a muscle imbalance. Please see other articles for specific back strengthening exercises.