Why Lower Back Exercises Are Needed For Six Pack Abs.

Having an in-depth article about lower back exercises on a website dedicated to providing you with all the information needed for ripped abs might seem out of place at first glance. However, for anyone currently following a program to build six pack abs this is perhaps one of the most important articles that we have. The reason I say this is so that you can avoid the biggest mistake that I see most people working on ab development make and that is a total absence of any lower back exercises.

It might seem surprising but after 20 years of involvement in the fitness industry I can tell you that 99% of people following a program to get six pack abs do not do any lower back exercises whatsoever. Yes they work their abs hard doing set after set of crunches, sit ups and carrying a Swiss ball around like it was used by David Beckham to score a match winning goal, but as for back exercises, there inclusion seems to be none existent.

The problem with this mistake is that is results in a total imbalance of the core muscles, specifically the strength variation between the abdomen and spine and this imbalance can then lead to bad posture or back pain. Why people make this mistake is understandable because for most of us the name of the game is to have awesome ripped abs to show off. Therefore the need to do specific exercises for an area of the body that nobody pays any attention seems unnecessary and a waste of time.

However, including a few well chosen lower back exercises to form part of a well rounded six pack program will pay you huge dividends in the end as not only will it help you avoid the problems of bad posture and back pain but they will also enable you to be far stronger in many other exercises. The reason for this increase in strength is because in many instances having week lower back muscles is what causes you to reach a point of failure in an exercise long before the main muscles are fatigued. This is true in many free weight compound exercises such as the standing military press, squat and dead lift and also with our advanced ab exercises.

In fact the main reason that most people fail with the advanced full ab rollout is because their back muscles are not strong enough to execute the movement. This then causes the body to collapse as you rollout and so if you want to build awesome abdominal strength with our advanced exercises you must also ensure that you make strengthening your lower back part of your overall program.

It is also important to remember that one of the best stomach exercises the transverse abdominal pull in, also happens to be one of the best lower back exercises. This wonderful exercise will not develop the six pack muscles of the rectus abdominis and outer obliques but it is the single most important exercise for a flat stomach as it pulls the inner abs in and stops you from having a sagging midriff.

The Transverse pull in

Lie on your back with your knees bent, your feet flat on the floor and place one of your hands on your stomach just below your naval. From there pull your stomach down towards your spine and hold for 30 - 60 seconds breathing normally throughout. When done correctly you should be able to feel your lower abdomen sink below the hand you have placed below your naval.

Muscles worked - transverse abdominis

Comments - This is a very simple but extremely effective lower back exercise that works the transverse abdominis and lower back. It is also the single best exercise for preventing your belly from sagging.

hardcoreabexercises rating - 10 out of 10


As the name suggests this exercise resembles the comic book hero flying. To begin lie on your stomach with your legs straight and your arms pointing directly ahead of you. From there lift both your arms and legs up of the floor and hold for a count of three before returning to the starting position. Ensure that you tighten both the lower back and buttock muscles.

Muscles worked - lower back and buttocks

Comments - A great lower back exercise that should be included in all six pack ab programs.

hardcoreabexercises rating - 10 out of 10

Alternate arm and leg raises

Begin this exercise in the same position as the superman. From there lift your left leg and right arm of the floor and hold for a count of three. Return to the starting position and then lift your right leg and left arm up and again hold for a count of three. Keep alternating for 10 reps on each side.

Muscles worked - Lower back and buttocks

Comments - This is very similar to the superman exercise and offers the same benefits. The fact that the opposite arm and leg are used also makes this great for improving co-ordination.

hardcoreabexercises rating - 10 out of 10

Bird dog

Kneel on the floor with your arms shoulder width apart. From there lift your left arm and right leg of the floor and hold for a count of three. Return to the starting position before raising your right arm and left leg up, again for a count of three. Keep alternating until you have done 10 reps for each side.

Muscles worked - abs, lower back, buttocks and thighs

Comments - a great exercise that builds core strength and co-ordination.

hardcoreabexercises rating - 9 out of 10

The Bridge

Lie on your back with your calf's on the exercise ball and your arms on the floor in the crucifix position. From there breathe out as you push your hips up towards the ceiling until you buttocks and back are in alignment. Pause and the breathe in as you return to the starting position.Muscles worked - Lower abs and lower back.Comments - A good exercise for core stability because it works both the lower ab and back muscles.hardcoreabexercises rating - 6 out of 10

One leg bridge

Lie on your back with your knees bent at 90 degrees and your feet flat on the floor. From there lift your hips and left leg off the floor until your body is straight and in alignment. Hold for a count of three and then return to the starting position before repeating with your right leg. Keep alternating legs until you have done 10 reps with each leg.

Muscles worked - abs, lower back, buttocks and thighs

Comments - A slightly more advanced exercise than the Swiss ball bridge and great for core strength and co-ordination

hardcoreabexercises rating. 8 out of 10

Good morning

Stand erect with your feet shoulder width apart. Place a barbell across your shoulder blades and hold on to to sides. From there keep your back straight and breathe out while you bend at the torso and hips until your torso is parallel to the floor. Hold for a second and then breathe in as you return to the starting position. Make sure you look straight ahead at all times.

Muscles worked - Lower back

Comments - This is a very effective lower back exercise but it is important to use the right technique so the best advice is to use a very light weight until you have the technique perfect and even then form is far more important than weight used.

hardcoreabexercises rating - 8 out of 0

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