18 Ab Exercises That Won't Hurt Your Neck Or Back

Welcome to Start TODAY! Signing up for our Start TODAY newsletter can provide you with daily inspiration sent directly to your inbox. You can also join us on Instagram for more tips and motivation!

A strong core is crucial for maintaining good posture, balance, and stability in your daily life. It can also help prevent back injuries and reduce any existing back pain. The abdominal muscles, along with the lower back and glutes, form the core muscle group, making it essential to include ab exercises in your fitness routine to strengthen this area.

Many traditional ab exercises, like sit-ups, can be challenging and may lead to common mistakes, such as pulling on the neck, which can result in pain and injury. Fortunately, there are numerous alternative ab exercises that target your abdominal muscles from various angles without putting undue stress on your neck and back!

18 At-Home Ab Exercises

Here are 18 ab exercises you can try at home, as demonstrated by personal trainer and TODAY fitness contributor Stephanie Mansour:

Dead Bug

To perform the dead bug exercise, lie on your back with your shoulders and lower back flat on the floor. Extend your arms straight above your shoulders and lift your legs into a tabletop position. While exhaling, engage your core as you lower the opposite arm and leg, hovering them just above the floor. Return to the starting position and switch sides. Repeat this five times on each side.

Pilates Roll Down

Start by sitting on the floor with your knees bent and feet flat on the ground, hip-width apart. Keep your back straight and your arms extended in front of you at shoulder height. Slowly roll your body back, allowing your lower back to touch the ground first, followed by your middle and upper back. Reach your arms overhead, then roll back up to the starting position, peeling your back off the floor. Complete 10 repetitions.

Pelvic Tilt

The pelvic tilt is a fantastic way to begin your ab workout. Lie on your back with your knees bent and feet flat on the floor, ensuring your feet are hip-width apart. Take a deep breath and let your lower back arch slightly off the ground. As you exhale, tilt your pelvis forward, pressing your lower back into the ground. Pull your navel toward your spine as if you're zipping up a tight pair of pants. Repeat this movement 10 times.

Plank

Begin in a tabletop position, aligning your shoulders over your wrists. Walk your knees back a few inches, tuck your toes under, and lift your legs off the ground. Keep your core tight and your body in a straight line from head to heels. Hold this position for 30 seconds while maintaining proper alignment.

Side Plank

Transition into a side plank by bringing your feet together and stacking your legs. Slowly rotate your body to the side, balancing on your outer foot while lifting your hips. Place your lower arm directly underneath your shoulder and extend your top arm toward the ceiling. Hold for 30-45 seconds, then switch sides.

Mountain Climbers

Start in a plank position with your back straight and core engaged. Bring your right knee toward your right elbow, then return to the starting position. Alternate legs, bringing your left knee to your left elbow. Maintain a steady pace and focus on engaging your core, glutes, and hamstrings.

Bird Dog

Get on all fours with your palms under your shoulders and knees under your hips. Extend your left arm forward and right leg back, keeping your back flat. Crunch your abs as you bring your left elbow and right knee together underneath your body. Alternate sides, completing 10 repetitions on each side.

Scissor Kicks

Lie on your back with your legs extended straight up toward the ceiling. Lower both legs down to about a 45-degree angle while keeping your lower back pressed into the floor. Alternate lifting one leg while lowering the other in a flutter motion. Repeat for about 15 repetitions, maintaining control throughout the movement.

Side Reaches

Stand with your feet hip-width apart and arms at your sides. Place your right hand behind your head and lean your torso to the left, engaging your left oblique. Reach your left hand toward the floor while keeping your right elbow up. Hold this position, squeeze your abs, then switch sides.

Reverse Crunches

With your knees bent at a 90-degree angle, engage your abs as you lift your hips and knees toward your chest. Keep your upper body on the ground and ensure that only your lower back lifts off the mat. Lower back down while maintaining the 90-degree angle of your legs. Breathe slowly and repeat the exercise.

Windshield Wipers

Lie on your back with your arms extended out to form a "T" shape. Lift your legs to a tabletop position, then slowly lower your legs to the right, hovering just above the floor. Return to center and lower to the left. Complete a total of 20 reps (10 on each side).

Russian Twist

Sit on the ground with your knees bent and feet lifted off the floor. Lean back slightly and hold a dumbbell in both hands. Twist your torso to the right, tapping the dumbbell on the floor, then return to center and twist to the left. Complete 5 repetitions on each side.

Toe Reach

Lie on your back with your legs extended upward. As you exhale, curl your head, neck, and chest off the ground while reaching your arms toward your toes. You can slightly bend your knees for a modification. Repeat this movement 20 times.

V-Sit

Sit on a mat and lean back a few inches while lifting your legs into a tabletop position. Extend your arms parallel to the mat, then engage your core as you straighten your legs at a 45-degree angle to form a "V" shape. Hold this position for 10 seconds before returning to the starting position.

Open Leg Rocker

Sit with your back straight and knees bent, grabbing your ankles. Lift your legs into the air, pointing your toes toward the ceiling, forming a "V" shape. Roll back onto your shoulder blades, keeping your core engaged, then roll back up while maintaining the position. Repeat this rolling motion, pausing at the top each time.

Bicycle Crunch

Lie on your back with your knees bent and feet flat on the ground. With your hands behind your head, lift your left shoulder off the ground while bringing your right knee to meet your left elbow. Straighten your left leg and alternate sides, squeezing your core as you go.

Leg Lifts

Lie on your back with your arms at your sides and legs straight. Keep your lower back on the ground as you lift your legs into the air, forming an L shape. Lower your legs toward the mat without arching your back, holding just above the ground for a few seconds before returning to the start.

Standing Crunches

To perform standing crunches, stand with your feet shoulder-width apart, engaging your abdominals. Bring your hands behind your head and perform a crunch by bringing your shoulder and head down toward the floor while maintaining space between your chin and chest. Reverse the movement to return to an upright position and repeat 10 times.

Maximize Your Abdominal Workout

Incorporating a variety of ab exercises into your routine can significantly enhance your core strength. Remember to focus on proper form and engage your core muscles throughout each exercise to avoid injury.

For optimal results, aim to include these exercises in your workouts at least three times a week. You can mix different exercises to keep your routine fresh and engaging while effectively targeting all areas of your core.

Making small adjustments, such as controlling your breathing and maintaining a steady pace, can lead to substantial improvements in your overall fitness. Most importantly, listen to your body and avoid pushing through pain, ensuring a safe and effective workout experience!