Get a flat belly without hurting your back

Today is a two for one special… I’m going to show you how to both flatten your belly and reduce back pain with the same exercises.

This short exercise set activates your deep core muscles. They’re often neglected in favor of flashier, sexier moves. Those aggressive moves, though, don’t prevent you from low back pain.

In fact, without a deep core foundation, superficial muscle-targeting exercises can aggravate or cause back pain. But deep core muscles act as your personal girdle to protect and strengthen. So get ready to flatten your belly safely and effectively…

Single leg march

Lie on your back on a firm surface. Bend your knees and put your feet flat on the floor. Alternately lift and lower your right and left legs hinging at your hip. Maintain your lower back down. Do up to 15 repetitions.

Test yourself: Ask someone to try pulling a folded hand towel out from underneath you. If you win the tug-of-war, you’re on the right track!

Plank

Carefully come to forearms and either knees or toes.

Option A: Hold 30 seconds

Option B: Repeats of 10 seconds

Side hover (or plank)

Position your weight-bearing elbow carefully (as indicated in video). Hold on knees or toes as your strength allows. Hold up to 30 seconds.

Bird dog

From all fours, alternately extend the opposite arm and leg. Repeat up to 20 times.

Start targeting the deep core with these four exercises. Do only what you can do with good form and pain-free. These can be done daily morning or night.  Continue maintenance even when you’re pain-free. You don’t stop servicing your car because it’s running. You’ll operate best with constant care.