I'm not referring to sit-ups - this abs workout is tough on your core and gentle on your back

If youre looking for a back-friendly alternative to sit-ups, this Pilates-inspired move might be the solution. It emphasizes stability, control, and holding your muscles under tension without relying on heavy weights or standing exercises.

Equipment Needed

• Pilates ball
• Exercise mat

Why This Exercise Works

Unlike standard sit-ups that repeatedly strain the lower back, this variation supports your back on a ball positioned around the shoulder blades. It targets the deeper stabilizing muscles of the core and effectively engages the abdominals while also allowing for optional spinal and chest stretches.

How to Perform

1. Begin seated with a Pilates ball behind you, knees bent, feet planted on the mat.
2. Lean back so your shoulder blades rest on the ball.
3. Place your hands lightly behind your head and look forward.
4. Engage your core, then exhale as you lift your chest and upper back off the ball, keeping your elbows back and chest open.
5. Pause at the top, then slowly lower back onto the ball, maintaining gentle pressure and avoiding arching the lower back.
6. Repeat for 1015 repetitions per set. Optionally, lower fully to the mat for a deeper stretch each rep.

Tips for Best Results

• Focus on controlled movements rather than speed.
• Visualize curling the spine away from the ball and then slowly returning.
• Maintain bent knees with feet pressed into the mat for stability.
• A small amount of trembling in the muscles is normal; stop immediately if you feel pain.

Benefits

This exercise improves core strength, enhances posture, and offers low-impact engagement compared to traditional sit-ups. It also allows for optional deep stretching of the spine and chest while strengthening abdominal muscles.

Author: Sophia Brooks