Lets get started on building your better back

The Abdominal BACK Up provides a firm cushioned support that reduces the flexion strain on your lower back,

allowing lower back pain sufferers to exercise…with comfort! 

Abdominal Strengthening Exercises

To begin your abdominal strengthening exercises, lie on the floor and place the Abdominal BACK Up in the natural hollow area of your lower back.

Always consult with your physician or healthcare provider when beginning a new exercise program.

Caution: Do not hold your breath when performing your exercises.

Partial Sit-up:

  1. Lie on the floor with your knees bent at 90 degrees.

  2. Place the Abdominal BACK Up in the natural hollow of your lower back.

  3. Place the palms of your hands on the front of your thighs.

  4. Look at a spot on the ceiling and keep your eyes fixed on that spot. This helps to reduce flexing your neck.

  5. Lift your head, shoulders and upper body up off the floor and allow your hands to slide up your legs until the palm of your hands reach the top of your knees.

  6. Return slowly to the start position. Repeat 10 - 30 times.

Oblique Curl-up:

  1. Lie on the floor with your knees bent at 90 degrees and place the Abdominal BACK Up in the natural hollow of your lower back. Look at a spot on the ceiling and keep your eyes fixed on that spot while doing the exercise.

  2. Place your hands one-on-top-of-the-other on the front of your thigh.

  3. Lift your head, shoulders and upper body up off the floor and allow your hands to slide up your one leg until the palms of your hands reach the top outside area of your one knee.

  4. Return slowly to the start position and then slide your hands to the top outside area of your other knee. Repeat 5 - 30 times on each side.

Pelvic Tilt:

  1. Push your lower back into the Abdominal BACK Up by tightening up your abdominal muscles. Hold for 5 to 10 seconds.

  2. Relax and repeat 10 - 20 times

Straight Leg Sit-up:

  1. Lie on the floor with your legs straight (optional: one knee bent at 90 degrees and the other leg straight). Place the Abdominal BACK Up in the natural hollow of your lower back. Look at a spot on the ceiling and keep your eyes fixed on that spot while doing the exercise.

  2. Place your hands on the front of your thighs.

  3. Lift your head, shoulders and upper body up off the floor and allow your hands to slide up your legs until the palms of your hands reach the top of your knees.

  4. Return slowly to the start position. Repeat 5 - 30 times on each side.

Back Strengthening Exercises

Prone Straight Leg Raise:

  1. Lie on the floor on your stomach with your legs straight. Place the Abdominal BACK Up under your hip bones. Rest your forehead on the back of your hands.

  2. Lift one leg straight until the thigh of that leg just comes up off the floor.

  3. Return slowly to the start position. Repeat 10 - 30 times on each side.

Chest Raise:

  1. Lie on the floor on your stomach with your legs straight. Place the Abdominal BACK Up under your hip bones. Rest the back of your hands on your buttock.

  2. Lift your chest up until your chest just comes up off the floor.

  3. Return slowly to the start position. Repeat 10 - 30 times.

Side Plank:

  1. Lie on the floor on your side with your legs straight. Place the Abdominal BACK Up under your elbow/forearm. Rest the top arm to your side and use this straight arm to ensure that your body is in a STRAIGHT POSTURE POSITION. NO FLEXION OF YOUR HIPS.

  2. Lift your hips off the floor to position you in a straight posture position. Hold this position for 5 - 10 seconds

  3. Return slowly to the start position. Repeat 5 - 20 times. Rest as needed.

  4. Flip over to the other side and repeat as above

Overall Strength and Balance

Push Ups:

  1. Lie on the floor on your stomach with your legs straight. Place the Abdominal BACK Up under your chest. Place your hands on the floor at least shoulder width apart.

  2. Keep your body in a straight rigid position and push your body up off the floor using your arms until your arms are straight. Lower yourself down by bending your elbows until your chest touches the Abdominal BACK Up then lift your body back up to the straight arm position.

  3. Perform the Push Up slowly. Repeat 10 - 30 times.

Single Leg Balance with Tummy Tuck:

  1. Stand on the Abdominal BACK Up with the foot in line with the length of the cushion.

  2. Pull your tummy in and elevate the other foot.

  3. Hold this position for 5 -30 seconds. Repeat 5 - 10 times.