Old-fashioned abdominal crunches and sit-ups can literally be a pain in the neck. If you have weak neck muscles or issues with your cervical vertebrae, you need to find alternative methods of working your abdominal wall without comprising your neck. In addition to various Pilates and yoga-style ab exercises, the stability ball can be a very helpful tool for core strengthening while supporting your spine and neck.
Ball Curl-Ups
This exercise utilizes a stability ball and can be performed lying on a mat or carpet. To do it, lie on your back and place both legs on top of the ball. The ball should be snugly positioned under your legs up against your buttocks. Keep your spine flat against the floor and your arms beside you with your palms facing down. Squeezing the ball between your heels and glutes, exhale as you lift the ball by contracting your abdominals and lifting your tailbone up about an inch off the floor. Then inhale as you return the ball to the floor. It is important not to rock your knees toward your chest because that movement mainly uses your leg muscles–your head, neck and shoulders should remain on the floor. Aim for 15 to 20 repetitions.
Pilates Scissor-Leg Abdominals
Pilates-based abdominal exercises emphasize the importance of the pelvic tilt. Scissors utilize the abdominal muscles and can be done with or without lifting your head off the ground. To protect your neck during this exercise, keep your head and shoulders on the ground with your hands placed flat on the floor beside your hips. To perform this exercise, lift your right leg straight up toward the ceiling until it is level with your hip joint, while simultaneously lifting your left leg about 1 inch off the floor. With your toes pointed and your knees stretching out straight, alternate scissor leg movements, being careful to keep your lower back firmly against the floor, with your pelvis tilted and your abs tucked in tight. Perform 20 scissors, breathing naturally without holding your breath.
Yoga Cat Stretch With Knee Tuck
The yoga Cat stretch posture enables you to contract your abdominals without involving the muscles of your neck. You can either keep your head centered between your shoulders with your neck in neutral position, or you can tuck your chin toward your chest to stretch the muscles in the back of your neck. To start this exercise, get on the floor on all fours, with your hands shoulder-width apart and your knees hip-distance apart. Then exhale as you curl your lower back up and tuck your navel in. When you reach the deepest part of the contraction, perform eight pulsing contractions and inhale back to the neutral spine position. Next, draw your right knee into your chest as you bring your nose toward your knee and hold for a count of eight. Return to all fours. Then draw your left knee into your chest, hold for a count of eight and return. Repeat the entire sequence three to four times. Your nose or forehead coming toward your knee will provide a stretch for your neck muscles while you tone and strengthen your core.
Stability Ball Roll-Outs
This exercise isolates the entire abdominal wall as well as recruiting the muscles in your back without involving your neck muscles. To start, get on your knees and place the ball in front of you with your forearms resting on it. Keeping your body erect with your abdominals tucked in, slowly roll the ball out in front of you as far as you can. Your back should not arch and your buttocks should remain tucked in. Exhale as you roll out and inhale back to the starting position. Perform 15 to 20 ball roll-outs.
About this Author
Alison Stellner, owner of Body Tune Personal Training, is a fitness instructor and freelance writer with more than 25 years in the health and fitness industry. Her first professional article was published in “Idea Today Fitness Magazine” in 1993. She majored in music and business administration at the University of Oklahoma.
