- The plank position is a basic exercise position that can truly test your lower back and abdominal muscle integrity at the same time. It resembles the "up" push-up position, except requires greater balance and concentration to maintain. Start off with your forearms and knees on the floor, almost shoulder-width apart. Put your toes on the floor, take a deep breath and tighten your abdominal muscles. Next, push out your toes until your legs and back are in alignment. Your heels should almost be touching. Maintain this position as long as you can without relieving your abdominal muscles or dropping to your knees. For a larger test of core strength, slowly lift one leg up at a time while maintaining core integrity.
- The stability ball is used to strengthen the core muscles. This a giant rubber ball can help isolate your core muscles to bear all the tension during a workout. The ball transfer crunch exercise is an example of that. Lay flat on your back and place a stability ball between your knees. Stretch your arms out above your head. Inhale and tighten your abdominal muscles. As you exhale, use your knees to bring the ball over your stomach. At the same time, bring your arms up to touch the ball. Pause for a second, take the ball with your hands and bring your arms back to their original starting position. Pause, and then transfer the ball back to your knees in the same manner.
- If your gym has parallel bars, you can effectively work out your lower back and abdominal muscles. Place your forearms on the arm rests and grip the handles. Pull your body up off of the ground, but maintain a straight back. Tighten your abdominal muscles and begin lifting your legs up from the hips. Try to keep your legs straight, with only a slight bend in your knees as you complete each repetition. For an additional workout on your oblique muscles, alternate rotating your hips to each side.
