2 In Blog/ Core Exercises/ Glute Exercises

No crunch core workout – lumbar stabilization (5 minute low impact #5)

No crunch core workout - lumbar stabilization (5 minute low impact #5) | low back pain relief | core exercises for low back | abs exercises without crunches

I’ve been really loving taking a break during the day to do my 5-minute routines, especially when I’m really busy and can’t make it to the gym.

Today I have for you a great mini-workout to strengthen the lower abdominal and core muscles. Again, this is a no crunch routine. I stay away as much as possible from any crunches because they can really destroy your posture (we already spend most of the day hunched over). I like to work my core either laying down on my back, or on my belly doing reverse crunches. I also introduce the stability ball whenever I can (I have a video post planner for stability ball series as well coming up soon).


As you know I am ALL about staying active and moving to conquer back pain. While I think that having chronic lower back pain can have different causes, and we do have to “investigate” them to heal, I also strongly believe that movement and exercise helps tremendously in not only regenerating cells, strengthening the muscles and improving your overall health, but also boosting your energy, mood and improving your mindset.


And if you can’t dedicate 20-30 minutes a day to workout, you should at least take few minutes at home or in your office to do short routines like the ones I’m sharing with you here. All it takes is 5 MINUTES.

And if you have no idea what to do, do yourself a favor and check out the Back Pain Bootcamp. It’s a 6-week step by step program to get you moving safely and all routines are within 5-8 minutes.

And seriously, don’t tell me you don’t have 5 minutes/day…


As I mentioned before in my other 5-minute core workout post here, to keep things balanced, I like to simply avoid all exercises that promote flexion: CRUNCHES (this is why you won’t find any crunches abs workout in this blog. Sorry!).

If you like to learn more about tapping into your deepest core muscles, check out my mini-training below:

No crunch core workout – lower abs

PS: If this was easy for you, do more than 1 round. Just make sure you are completing each movement with proper form. Meaning, you don’t arch your back and you’re not using your hip flexors. So keep all the tension in your belly (core). If you feel it’s too intense to continue, simply take a break and resume the exercise.

So I’ve been hearing a lot from you guys and how much you’d love to have more stretching routines. I mean, one of my stretching blog posts has been shared 38K on Pinterest alone (ahh crazy!). I cannot wait to share more of those.

PS: I recently purchased a brand new camera to take my videos and images to the next level 😀 It has already shipped and CANNOT wait for it. I just hate how blurry they look now (look at the image in this post to see what I mean), because my current DSLR camera broke, and currently using my phone to get sh&t done. You can only guess how many youtube tutorials I watched on how to make phone images look good lol, it’s just not the same as a real camera.

Anyway, that’s it for today 🙂 I hope you enjoy this video post and see you next time!

As always, if you haven’t already, download your free resources below:

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  • Heather says:

    Oh I love it! These are some of the variations I’m currently using and will continue to use to build into my daily routine.

    I think we have the same tennis shoes! Keep up the good work and thank you for sharing.

    • Coach Sofia says:

      Awesome Heather 🙂 yess keep doing them. Would love to hear how they are helping you.
      haha am I? They are so comfy 🙂

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