According to Johns Hopkins Medicine Health Library, exercises that strengthen the back and abdominal muscles can alleviate the symptoms of a compressed vertebra. The exercises should be performed under the supervision of a physician or physical therapist who can ensure the exercises are done safely.Know More
Exercises that strengthen abdominal muscles include the pelvic tilt and trunk curl, according to Spine-Health. To perform a pelvic tilt, a person lies on her back with her knees bent, feet parallel on the floor and arms to the side. She pulls her navel to her spine and holds that pose for five seconds. For trunk curls, a person also begins by lying on the floor with her knees bent. She crosses her arms over her chest, and then uses her upper abdominal muscles to raise her chest slightly, about 15 degrees. She holds that pose for five seconds and then lowers her trunk to the floor.
An exercise that strengthens the back muscles is the arm and leg raise, states Spine-Health. A person begins on her hands and knees, with the hands directly below the shoulders and the knees directly below the hips. She slowly raises her left leg, straightens it at hip level, and then raises her right arm to shoulder level, keeping her back straight without arching. She holds the pose for five seconds, lowers her leg and arm, and then repeats the pose with the right leg and left arm.Learn more about Exercise
A good abdominal workout routine should result in a streamlined waist, reduction in flab and etched abdominal muscles, according to Jim Stoppani, PhD, in an article describing the program he designed to build powerful abdominal muscles. Stoppani explains that in addition to the exercises, it is critical to eat a low-fat diet. Stoppani also believes that crunches are not the most effective abdominal workout.Full Answer >
Push-ups work the muscles of the stomach, arms and chest, notes the Huffington Post, such as the pectoralis, the deltoid, the triceps brachii, the serratus anterior, the coracobrachialis and the abdominal muscles. There are many different variations of the push-up that can help keep a person strong and in the best shape possible, such as the T-push-up, the narrow-grip push-up, the wide-grip push-up, the feet-elevated push-ups and the single-leg push-up, according to Men's Fitness.Full Answer >
When lifting weight against gravity, avoid overstraining the abdominal muscles because this can result in a hernia. Instead, it's better to push from the legs. The core and back muscles are the most prone to being pulled out of place when trying to lift loads that are too heavy.Full Answer >
A forward lunge targets the abdominal muscles (transverse abdominus and obliques), the glutes (gluteus maximus, gluteus medius/minimus), the anterior thigh muscles (quadriceps) and the posterior thigh muscles (hamstrings). According to Healthy Living, it also works the calf muscles.Full Answer >