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Step 1
Eat a healthy diet, and do cardiovascular activities which do not strain your back. You cannot show tone without losing fat which surrounds those muscles, and combining a good diet and cardio exercise is the best way to do this. Walking is the number one way to accomplish weight loss without back strain, but do any other cardio you like. Aim for 30 minutes a day or more, 3 to 5 days per week.
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Step 2
Follow up your diet and cardio with abdominal exercises which are easy on your back. Yoga exercises as listed in the following steps are one great way to do this, and you can perform these exercises right after your cardio activity. Hold each of the following poses for 30 seconds to 1 minute and do three sets of 15 each side. End with stretches to lengthen the ab muscles you worked.
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Step 3
Begin with a half moon pose which strengthens all muscles in your core, especially the abs. Rest your left hand on your left hip and inhale while bending your right knee and sliding your left foot about 6 inches forward and reaching your right arm straight out to the right side. Exhale as you lean right, pressing your right leg straight and right heel and hand firmly on the floor while lifting your left leg straight out to the left side so it's parallel to the floor, then actively extend through the left heel. Rotate your torso to the left with your left hip slightly forward, keeping your head in a neutral position and continue breathing for 30 seconds to 1 minute, release and do this on the other side.
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Step 4
Follow up with the triangle pose starting from a standing position with legs together and arms at your sides. Step your left foot out to the side with arms out to your sides, parallel to the floor with palms facing down. Turn your left foot slightly to the right, and your right foot perpendicular to your body, and on an exhale extend your torso to the right bending at the hip. Rotate torso to the left, rest your right hand on the floor or calf, and stretch your left arm toward the ceiling with your head in a neutral position. Hold and repeat on other side.
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Step 5
Perform the Warrior III pose starting from a standing position, then exhale and fold forward with hands on floor and head down. Step your left foot back into a lunge keeping your head down, hands on floor and with your right knee at a right angle and back straight and parallel to the ground. Stretch your arms forward, lift your left leg and straighten your right knee so you are balanced in a position which leaves you parallel to the floor held by your right leg. Hold, release, and repeat on the other side.
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Step 6
Lay down on your back to do a wind removing pose. Straighten legs and spread your arms out to each side like wings. Lift your right knee to your chest while keeping your back on the floor. Drop your right knee to your left side so that you are in a twist, and keep your arms spread, holding this pose. Use your abs to lift your knee, lay your right leg down, and repeat on the other side.
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Step 7
End with crunches by staying on your back, and bend both legs so your feet are planted on the ground. Put your hands behind your head and slowly raise your shoulders off the ground while exhaling, keeping your chin lifted. The movement should be small, not a full sit-up and make sure you use your stomach muscles and are not pulling up with your hands on your neck.
