Doing abs without hurting your back is possible and here's how

Abdominal crunches, a seemingly simple exercise, can cause severe pain.

Do you dream of a toned stomach, but every ab workout leaves you with lower back pain? You're not alone. The cause isn't necessarily a weak back, but rather the way you're working. Poorly executed movements and poor posture put more strain on the spine than the abdominal muscles. The result: instead of strengthening the core, you're adding tension where you don't want it.

The key is to understand that abs aren't just about the famously sculpted "six-pack." The transverse abdominis, obliques, back, and even glutes all play a role in stability. A strong core is about balance. When you only engage the front, you create an imbalance that backfires on your lower back.

To avoid this trap, you need to change your approach. Core strengthening, for example, is a powerful weapon. The plank, whether classic or lateral, deeply activates the core while respecting the spine's natural alignment. The same logic applies to the bird dog or the dead bug: seemingly simple exercises, but ultra-effective for working on stability and coordination.

For those unfamiliar with the technique, the bird dog is a four-legged exercise: with your hands under your shoulders and knees under your hips, extend your right arm and left leg simultaneously, keeping your back straight. Hold this position for a few seconds, then repeat on the other side. For the dead bug, lie on your back with your arms stretched toward the ceiling and your knees bent at 90 degrees. Lower your right arm and left leg close to the floor, then return to the starting position and repeat in the other direction.

Technique is a non-negotiable element when it comes to working your abs. Each movement must be precise, controlled, and accompanied by fluid breathing. Slightly tucking your navel in, keeping your pelvis neutral, and avoiding neck pulls: these are the details that make the difference between a protective exercise and a painful session. And as with any workout, progression is essential. There's no need to force the duration or repetitions: short, clean sets, repeated regularly, are better than marathon ab exercises that damage more than they strengthen.