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Abdominal Exercises for Lumbar Stability

Strengthening your abdominal muscles improves lumbar stability and reduces the risk of low back pain. Although many good core stabilization exercises exist, the most practical exercises can be performed anywhere, without the use of equipment. Read on to learn more about the best basic abdominal exercises for lumbar stability.

  1. Abdominal Bracing

    • Abdominal bracing is the key to achieving lumbar stability. Not only should you perform specific exercises to target this motion, but you should also perform bracing while doing other exercises. To perform abdominal bracing, lie on your back with your knees bent at 90 degrees and your feet flat on the floor. Then, using your abdominal muscles, pull your navel straight down toward your back. Hold it there for 5 seconds, then release. Repeat this exercise for 10 to 20 repetitions (gradually building up as you're able), two to three times per day. Do this exercise in other positions as well. Perform the same motion, only do it while kneeling on all fours in a quadruped position. You can also perform it while standing with your back against a wall.

    Plank Exercises

    • Perform plank exercises to really work on abdominal stability, including those hard-to-reach transverse abdominus muscles. Regular plank involves assuming a push-up position, with your toes and forearms on the floor. Elbows should be bent at 90 degrees and directly under shoulders and back should be straight, so your body resembles one straight, stiff board. Making sure to suck your navel up toward your spine, hold this position for as long as you can. Repeat 5 to 10 times. For the side-lying plank, lie on your side. Then, push up onto your elbow, keeping forearm on the mat and elbow bent at 90 degrees. Forearm and lower leg should be touching the floor, and the rest of your body should be up. Keep your body as straight as possible. Hold the position as long as you can, then relax and repeat 5 to 10 times on each side.

    Bridges

    • Bridging exercises work both on lumbar stability and the legs and glutes. Start by lying on your back on the floor. Then bend your knees up to 90 degrees, while feet remain flat on the floor. Slowly lift buttocks off floor until they are level with knees, sucking navel down toward spine the entire time. Hold for a count of 5, then lower. Repeat for 10 to 20 reps, two times per day. For a more challenging bridging exercise, assume the initial position. Lift buttocks off floor as before, until they are level with knees. Then slowly alternate lifting legs until they are in line with the back, holding at the top for 5 seconds. Repeat for 10 to 20 reps, two times per day.

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