Many core workouts still rely on moves that repeatedly bend the spine forward or to the side. According to ACE, traditional sit-ups can place more than 674 pounds of strain on the lower spine, which may lead to herniated discs and nerve damage. Low-impact core exercises offer a safer path: they build strength and stability while keeping the spine in a more neutral position. This guide helps you choose movements that protect your back and still challenge your midsection.
Why some traditional core exercises can hurt your back
ACE fitness expert Shana Verstegen explains that many common ab moves put the lumbar spine at risk. Sit-ups, whether with straight or bent legs, compress the discs in the lower back. The back extension machine locks the hips in place, forcing all the movement and load onto the lumbar spine. Side bends squeeze the discs unevenly, which ACE likens to pressing the filling out of a jelly doughnut. Partner leg slams, where someone throws your feet toward the floor, can cause excessive spinal extension. Even planks held for minutes at a time often lead to sagging hips and poor posture, losing their benefit.
Verstegen encourages asking why you do each exercise and weighing the risk against the reward. The goal is not to avoid core work but to pick versions that challenge the muscles without grinding down the spine. The swaps below come directly from ACE’s “Train This, Not That” core edition.
Safer swaps for five high-risk core moves
Sit-ups → McGill curl-up
ACE points to research by spinal biomechanics professor Dr. Stuart McGill, who identified three exercises that build core stability with minimal spinal load. The McGill curl-up is one of them. Unlike a crunch, the lumbar spine does not move. Lie on your back with one knee bent, hands placed under the small of the back to feel any movement. Brace the core as if about to be punched, then lift the head and tops of the shoulders while keeping the spine neutral. For an extra challenge, lift the elbows off the floor. ACE recommends six to 10 holds, each lasting 10 seconds.
Back extension machine → bird dog
Instead of locking the hips and loading the lumbar spine, the bird dog teaches the body to stabilize the low back while the limbs move. ACE’s exercise library describes the bird dog as an intermediate move that targets the abs, back, and glutes. Start on hands and knees, hands under shoulders, knees under hips. Stiffen the core to find a neutral spine. Slowly extend the left hip and right arm until they are near parallel to the floor, without letting the low back sag or the hips rotate. Only raise the limbs as high as you can control. Lower and repeat with the opposite limbs. ACE suggests four to six repetitions on each side, holding each for 10 seconds.
If you want a more detailed walkthrough, the step-by-step instructions for the bird dog and glute bridge appear later in this article.
Side bends → side bridge (side plank)
The side bridge is another of McGill’s “Big Three.” ACE instructs you to line up the elbow under the shoulder, the shoulder over the hip, and the hip over the heel. Brace the core tightly and push the ground away, staying active through the shoulder. Hold for 10 seconds and repeat four to six times. To reduce intensity, perform the exercise from the knees instead of the feet. This move strengthens the side musculature without crushing the discs.
Partner leg slams → TRX resisted leg raises
ACE replaces the uncontrolled throw-down with a controlled lowering movement using a TRX suspension trainer. Lie facing the anchor point, place both hands in the foot cradles, and press down. Brace the core and slowly lower one or both legs toward the floor, stopping just before the low back lifts. Return to the start while keeping pressure down through the hands. ACE recommends two 30-second sets.
Plank challenges → short, active planks
ACE advises against holding a plank for several minutes. Instead, perform tighter, more active planks for shorter periods. With forearms on the ground and elbows directly under the shoulders, brace every muscle, especially the glutes, and hold a perfectly straight line for 10 seconds. Rest for two seconds, then repeat for four to six sets. If the hips sag, drop the knees to the floor. This approach builds strength and endurance without encouraging sloppy form.
How to perform the bird dog and glute bridge step by step
Both exercises appear in ACE’s exercise library and are staples of low-impact core training. The bird dog challenges stability; the glute bridge activates the posterior chain while keeping the spine supported.
Bird dog
ACE’s library gives these steps. Kneel on a mat with knees and feet hip-width apart, toes pointing toward the body. Lean forward to place hands under shoulders, fingers facing forward. Stiffen the core to hold a neutral spine. Slowly extend the left hip and right arm, aiming to bring them near parallel to the floor. Keep both hips and shoulders level; using a light bar across the hips or shoulders can provide visual feedback. Only lift as high as you can without the low back sagging. Lower gently and repeat with the opposite limbs. The library notes that the bird dog is excellent for teaching the body to stabilize the lumbar spine during limb movement.
Glute bridge
ACE describes the glute bridge as a beginner-level exercise for the abs and glutes. Lie on your back with knees bent, feet flat and hip-width apart. Gently contract the abdominal muscles to flatten the low back into the floor and maintain that contraction throughout. Exhale and press the hips upward by squeezing the glutes, pressing the heels into the floor for stability. Avoid pushing the hips too high, which can hyperextend the low back. Inhale and slowly lower. To progress, start with both feet together and extend one leg while the hips are raised, again keeping the low back from arching.
Seven core stability exercises you can add to your routine
ACE fitness expert Elizabeth Kovar published a set of seven core stability exercises that use body weight or basic equipment. Each move comes with an alternate version if the main version feels too challenging. Kovar stresses performing every repetition with awareness so that the core muscles stay engaged rather than relying on momentum.
- BOSU bird dog: Place the left knee on the center of a BOSU dome, hands on the floor under shoulders. Extend the right leg behind to hip height and raise the left arm to shoulder height, thumb up. Hold for 20 seconds, then switch sides. Alternate version: do the bird dog on the floor.
- Supine heel taps: Lie on your back, arms by your sides. Engage the abs and draw the navel toward the spine. Lift the knees to 90 degrees. With control, lower the right foot to tap the heel on the floor, then return to 90 degrees. Alternate legs for 10 repetitions each. Each rep should take about four seconds: two seconds down, two seconds up. Alternate version: keep feet on the floor and slide the heel on the mat, alternating legs.
- Marching glute bridge: Lie on your back, hands by your sides. Lift the hips into a glute bridge. Keeping the hips lifted and pelvis neutral, lift the right foot to 90 degrees at the hip and knee, return it, then lift the left foot. Alternate for 20 repetitions. Alternate version: hold a static glute bridge with both feet on the floor for 30 or more seconds.
- Stability ball dead bug: Lie on your back, knees at 90 degrees. Place a stability ball between the knees and press hands and legs into the ball. Engage the core and draw the navel toward the spine. Extend the left arm and right leg while holding the ball with the opposite limbs. The straighter the limbs, the harder the move. Complete 10 repetitions on each side, alternating. Alternate version: perform the dead bug without the ball, keeping knees at 90 degrees as you lower.
- Forearm plank with toe taps: Set up in a forearm plank with arms on the dome side of a BOSU. Alternate lateral toe taps: push the right foot out to touch the floor, return to center, then repeat with the left. Complete 10 repetitions per leg. Alternate version: hold a static forearm plank on the floor with feet hip-distance apart.
- Side plank with torso rotation: From a forearm side plank with legs extended, lift the top arm over the chest. Rotate the rib cage to draw the hand underneath the ribs, then return. Repeat for 10 to 12 repetitions, then switch sides. Alternate version: perform the exercise with the bottom shin on the floor.
- Single-leg deadlift: Hold a set of dumbbells and stand with feet hip-distance apart. Lift the right foot off the floor and hinge at the pelvis over the left leg, keeping the pelvis as neutral as possible. The head and the lifted foot should counterbalance each other. Lower until the body is parallel to the floor, then return. Complete 12 repetitions on each leg. Alternate version: do the deadlift without dumbbells or with both feet on the floor.
These exercises can be woven into your existing workout. For more ideas, browse the low-impact core exercises collection or the broader ab exercises section. If you are just getting started, the ab exercises for beginners article offers a gentle on-ramp.
Back pain and core training: what the NHS says
The NHS states that back pain, especially in the lower back, is very common and usually improves within a few weeks. Staying active and continuing daily activities is encouraged; bed rest for long periods is not. The NHS suggests using ice packs wrapped in a tea towel to reduce pain and swelling, or heat packs to ease joint stiffness and muscle spasms. Over-the-counter anti-inflammatory medicine like ibuprofen may help, but paracetamol alone is not recommended for back pain. Always check with a pharmacist or GP if you are unsure which painkiller is suitable.
Core training is not a treatment for back pain. If you have back pain, an injury, a health condition, are pregnant, or have had recent surgery, speak with a doctor or physical therapist before trying new exercises. Stop any movement that causes pain. The NHS advises seeing a GP if back pain does not improve after a few weeks of home treatment, stops you from doing day-to-day activities, or is accompanied by warning signs such as unexplained weight loss, a lump or swelling, changes in bladder or bowel function, or numbness in both legs. Severe pain that starts suddenly or gets worse quickly warrants an urgent GP appointment or a call to 111. Chest pain, loss of feeling around the genitals or anus, or back pain after a serious accident requires emergency care.
For those managing occasional back stiffness, low-impact core work that avoids spinal flexion can be a sensible part of staying active. The back-friendly modifications page offers more ways to adapt exercises, and the core stability section explains how resisting unwanted movement protects the spine.
Frequently asked questions
Can I do these exercises if I have back pain?
If you have back pain, the NHS recommends staying active but also advises seeing a GP if the pain does not improve after a few weeks or interferes with daily life. Before starting any new core routine, check with a doctor or physical therapist, especially if you have a diagnosed back condition. Stop any exercise that causes or worsens pain.
How often should I train my core with low-impact exercises?
ACE suggests adding core stability exercises to your current workout routine. The NHS encourages regular activity to help back pain. Adding a few low-impact core moves to the days you already exercise is one simple way to fit them in, as ACE suggests for its stability exercises.
Do I need special equipment for these exercises?
Many of the exercises described by ACE use only body weight. When equipment such as a BOSU balance trainer, stability ball, TRX suspension trainer, or dumbbells is mentioned, ACE also provides an alternate version that requires no equipment. You can build an effective low-impact core routine with just a mat and your own body.
For a full list of low-impact core movements, visit the low-impact core exercises category page.
