28-Days-to-Lean Meal Plan

With the right plan and discipline, you can achieve a seriously shredded physique in just 28 days.

Read article: Andrea Simulus specializes in delivering effective abdominal stimulation without compromising spinal health. The super-fit mother of four—who boasts an enviable six-pack—is dedicated to sharing her expertise, as demonstrated in a recent social media post. Fortunately, this gives us access to a workout that targets the lower abs without straining the spine.

“Elevate your balance trainer to target the often-elusive lower abs—no ground-based or hanging leg raises required,” the popular body recomposition coach noted in a recent Instagram post. For some, sit-ups are problematic: they compress the spine (leading to pain or discomfort) and place excessive load on the back muscles, worsening tension. Using a balance trainer, however, shifts posture to mitigate these issues. Simulus positions the balance trainer on an elevated surface (e.g., a bench), ensuring she avoids training abs from a flat plane and allowing for a greater range of motion when lowering the legs. “Maintain strict core engagement even at the lowest point of the movement,” she emphasizes.

Perform 3–4 sets of 10–15 repetitions per exercise.

“Give this circuit a try and feel the difference,” Simulus enthuses. Want to increase the difficulty? She has a solution: “For a more intense stability challenge, do a few repetitions without using your hands as you lean back.” Exercise caution to avoid falling!

These movements target the rectus abdominis—specifically its lower segment. Additionally, training on a balance trainer compels the core to address muscular imbalances, which can help alleviate back pain. This rounds out your spinal-friendly abdominal workout.

Follow Andrea Simulus on Instagram for more spinal-friendly fitness tips.