Two very common popular Abs Workouts that produce so so results at best and can put a lot of strain on your lower back.

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There are many types of exercises that can aggravate your lower back, sit-ups and leg raises are two very common abs workouts. There are many ways to modify or avoid exercises that add stress on the lumbar spine rather then develop a 6 pack ab.

Sit-ups are not as effective as so many think. Most people think sit-ups are a primarily ab exercise. These exercises work the abs and hip flexers with the hip flexers doing most the work. This is especially the case with the way most preform this exercise. Most do sits-up quick with there feet secured and with weights.

The main hip flexor muscle involved with a sit up is called the psoas muscle. The Psoas major is a long fusiform muscle placed on the side of the lumbar region of the vertebral column and the brim of the lesser pelvis.

Because this is the main muscle used and is attached to your lumbar spine it puts and lot of strain on your lower back.

Picture this. A imaginary hand going through your stomach and grabbing your spine and then pulling it out as if it were trying to take the spine with it.
That is pretty much what happens when you preform a sit-up or do a sit-up on the roman chair. This is also the case for supine complete range straight leg raises.

You may be thinking that you feel like it is working fine because you feel the burn when you do sit ups. Your abs muscles are not working as effectively and powerfully through this full range of motion.

Have you ever held a weight straight out and keep it there for a long time?  It starts to burn in your shoulder. The burn feeling is the same. This is basically what is happening when you feel the burn. You don’t train your shoulders that way and you don’t train your ab muscles that way either.

Sit-ups have become popular recently.  Some training gurus and sports trainers are claiming that hip flexors should be used when preforming abs workouts. This would only be the case if you are an athlete that needs strong hip flexors and you have a strong lower back with NO history of injuries or pain. An athlete would also need strong ab muscles as well to do this exercise.

These two exercises are not very effective and should be completely avoided for any who have lower back problems.

Of course if someone doesn’t have a history of back injuries and have developed strong ab muscles then doing sit ups won’t necessarily lead to an injury but there are much more effective abs workouts.

Even if someone has a 6 pack ab, that doesn’t necessarily mean that they have the most effective routine. Part of it could be genetics and definitely low body fat.

Having a 6 pack ab has more to do with lowering your body fat then exercise. You could have a ripped 6 pack ab but won’t see it with the layers of fat on it. Many people have a six pack, they just can’t see it yet.

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