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10 Abs exercises better than sit-ups – 6 for back pain relief
Sit-ups were once the go-to exercise for the midline now it’s time for Abs exercises better than sit-ups.
They used to be some sort of a gold standard in not just getting the highly desired, rock-hard “six-pack” but in assessing abdominal strength as well.
In recent years, however, sit-ups started developing a negative reputation for a few reasons (even the U.S. Army is phasing them out from their Army Physical Fitness Test).
Mainly, they tend to work not just your abdominal muscles but employ your hip flexors as well (a small group of muscles that run from the thighs and connect to the lumbar spine).
As I mentioned already in my previous post about correcting anterior pelvic tilt, overactive or tight hip flexors can cause significant discomfort in the lower back and potentially lead to postural problems.
Furthermore, sit-ups tend to impose large compression forces on the spine which might lead to injuries.
Another minus point for the sit-ups is the fact that they don’t work the entire group of core muscles, unlike other midline exercises. Turns out, they’re not even that efficient.
10 Abs exercises better than sit-ups
Honestly, a big portion of the popular abs exercises tends to overwork the hip flexors.
If you already suffer from lower back pain, it’s best to avoid them. Luckily, there are many other ways to strengthen your abs without further harming your lower back.
Abs exercises for lower back pain relief
1. Plank
Seems like the plank is the new star on the core-strengthening horizon.
The plank is an isometric exercise, meaning that it works by contracting the muscles without any movement of the body or muscle lengthening.
The exercise recruits all major midline muscle groups such as the transverse abdominous, the rectus abdominous, and the external oblique muscle (basically all the muscles in your midline).
All in all, the plank not only strengthens your core but also encourages proper posture and better alignment of the spine.
There are many variations of the plank, as you can see below.
As with any exercise, make sure you’re able to perform the exercise with good form before including it in your routines.
Focus on engaging your core and glute muscles and not letting your hips drop.
Start by holding the plank for 15-30 seconds for 4-5 sets. As you get stronger, increase your work time.
2. Side Plank
Side plank will strengthen your obliques (the side muscles of your trunk) more than anything else.
Lie on your side, feet together, and forearm directly beneath your shoulder.
Lift your hips off the ground and engage your core.
Again, don’t let your hips sag, and keep your body in a straight line.
Related read to the Abs Exercises Better Than Sit-Ups:
Top 8 Glute Exercises to Strengthen and Shape Your Behind
3. Reverse Plank
When done correctly, the reverse plank engages not just your abdominal muscles, but your glutes, hamstrings, and lower back as well (just like the standard plank).
Keep the tension in the body throughout the entire time you’re holding the position and keep the body in a straight line.
4. Resistance Band Trunk Rotation
This is a great exercise that will strengthen your abdominals and obliques.
You can regulate the resistance by standing either closer or further away from the resistance band anchor point.
Attach the band at chest height and grab it with both hands, arms extended in front of you at shoulder height.
Stand with feet slightly wider than shoulder width.
Rotate your torso away from the anchor point and slowly return to your starting position.
Keep your core engaged the entire time.
Related read to the Abs Exercises Better Than Sit-Ups:
Compound movement: The Deadlift
5. Dumbbell Unilateral farmer’s carry, dumbbell standard farmer’s carry, and dumbbell front rack carry
Dumbbell farmer’s carry: imagine carrying your groceries from your car to your door – a bag in each hand. It’s the same but instead of bags full of groceries, you carry kettlebells/dumbbells. Keep your back straight and don’t let your shoulders sag.
Loaded carries are in general great exercises.
Dumbbell farmer’s carry can help you strengthen your back by employing the erector spinae (the group of muscles and tendons on both sides of the spine) and, of course, strengthen your midline.
The key is the isometric contraction of the muscles – keeping your core engaged even though there’s no movement occurring.
A further advantage is the strengthening of your grip which is quite beneficial for a lot of other lifts such as the deadlift or bodyweight exercises like the pull-up.
The dumbbell front rack carry (usually done with kettlebells) is another great variation to add to your midline strength routine.
Actually, any front rack loaded exercise will fire up your core muscles – front rack lunges, front squats, etc.
The dumbbell unilateral farmer’s carry (holding weight only on one side), will require even more effort to stabilize the trunk and resist lateral flexion of the torso.
Because of that, unilateral farmer’s carry is even more effective in working your obliques.
6. Dumbbell Overhead carry {unilateral/bilateral}
Similar to the farmer’s carry, overhead carries will work your abdominals, obliques, and erectors (back muscles around along the spine).
They do require better mobility and body position awareness.
If you have any shoulder mobility issues, it’s better to address them first before doing any loaded overhead exercises.
RelatRelated read to the Abs Exercises Better Than Sit-Ups:
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Abs exercises harder {and better} than sit-ups
The following exercises are some of my favorites for the midline and will make your core burn for sure.
That said if you have any back issues, you better steer away from them and focus on the exercises mentioned thus far.
1. V-Ups
Performing the v-up without compromising the form requires much more flexibility and strength than most midline exercises.
Unlike the sit-up, v-ups don’t just target your upper abs, but the entire muscle group including the obliques.
If you can’t do a v-up yet, you can start with hollow-body holds: lie on the ground with your arms by your sides, engage your core and lift your legs, upper back, and head off the ground.
Hold the position for as long as you can and repeat for 3-4 sets.
You can see a video here (the link leads to YouTube).
The opposite – if you fancy some extra challenge – hold up some weight to make them extra demanding.
2. Rower Pike-Ups
Another exercise to target the entire midline but that also presents quite the challenge to perform (and I’m all in for that).
I find it to be quite a creative way to use the rower and it gives such a nice burn. 😀
Related read to the Abs Exercises Better Than Sit-Ups:
9 Crossfit Ab Workouts for a Rock-hard six-pack
3. Rower Walk-Outs
Yet another way to utilize the rower other than for rowing. It’s quite hard, give them a try!
I think Chris Spealer can explain them best though – right here!
4. Stability Ball Knee Tucks
It’s a good idea to be able to hold a plank for a good 60 seconds before attempting this exercise.
It’s basically holding a plank with your feet on a stability ball and then tucking your knees toward your chest.
You’ll feel this burner not only in your abs but in your shoulders and hips as well.
Wonder how to implement these exercises in a workout?
Related read to the Abs Exercises Better Than Sit-Ups:
Bodyweight abs exercises
Frequently Asked Questions
What is better for abs crunches or situps?
To work all muscles of your abs – doing full-range situps is the better option compared to abs crunches.
Are sit-ups the best exercise for abs?
Historically, people always tend to do sit-ups because they are told to and not because it’s an effective exercise. There are much more effective exercises like v-ups, planks, leg raises, etc.
Are planks better than sit-ups for abs?
Planks are a more effective and much safer option for your lower back.
