No Neck Pain Abs Workout | 10 Min Ab Workout (NECK + BACK FRIENDLY!)

By rjoachim | December 3, 2023
  • Dead bugs: This exercise strengthens your core and deep abdominal muscles without straining your neck. Lie on your back with your knees bent and feet flat on the floor. Extend one arm straight up and the opposite leg straight down, keeping your lower back pressed into the floor. Slowly lower your arm and leg towards each other, keeping your core engaged and spine neutral. Repeat with the other arm and leg. Aim for 3 sets of 10 repetitions per side.
  • Toe taps: This exercise works your lower abs without putting stress on your neck. Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head for support. Slowly lift your shoulders off the ground and tap your right toes with your left hand, then switch sides. Keep your core engaged and avoid pulling on your neck with your hands. Aim for 3 sets of 15 repetitions per side.
  • Reverse curls: This exercise targets your upper abs without straining your neck. Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head with your elbows pointing out. Curl your upper body off the ground, reaching your chin towards your chest. Avoid pulling on your neck with your hands. Aim for 3 sets of 12 repetitions.
  • Russian twists: This exercise works your obliques without straining your neck. Sit on the floor with your knees bent and feet flat on the floor. Lean back slightly, engaging your core to maintain a neutral spine. Twist your torso to the right, reaching your left hand towards the floor. Then twist to the left, reaching your right hand towards the floor. Keep your core engaged and avoid pulling on your neck with your hands. Aim for 3 sets of 10 repetitions per side.
  • Kneeling plank: This exercise strengthens your entire core without putting stress on your neck. Start in a kneeling position with your forearms on the floor and your hands shoulder-width apart. Extend your body into a straight line, keeping your core engaged and your spine neutral. Hold for 30 seconds to 1 minute, then rest and repeat.
  • Boat pose: This exercise strengthens your core and hip flexors without straining your neck. Sit on the floor with your knees bent and feet flat on the floor. Lean back slightly, engaging your core to maintain a neutral spine. Lift your feet off the ground and extend your arms straight out in front of you. Hold for 30 seconds to 1 minute, then rest and repeat.

Additional tips:

  • Focus on engaging your core muscles: This will help you avoid using your neck muscles to compensate during the exercises.
  • Maintain proper form: This is essential to prevent injury and ensure that you are targeting the correct muscles.
  • Start slow and gradually increase the intensity: This will help you avoid overtraining and injury.
  • Listen to your body: If you experience any pain, stop the exercise and rest.
  • Warm up before your workout and cool down afterwards: This will help to prevent injury and improve flexibility.

Here are some additional resources that you may find helpful:

Remember, consistency is key to achieving results. By incorporating these exercises into your routine and focusing on proper form, you can strengthen your abs without suffering from neck pain.

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