Want visible abs but tired of ending up with a sore lower back from endless sit-ups? You don’t have to choose between results and safety - there’s a better way to train your core.

A lot of “classic” ab moves - sit-ups, straight-leg raises, even some crunch machines - can really stress your lower back. Not worth it if you want strong abs without pain.

You can still train for visible abs safely by mixing two things: stability/core work and direct ab exercises.

Core stability (protects your back, builds a strong foundation):

• Planks (front, side, weighted if you like) - hold your body tight, keep the spine neutral.

• Dead bugs - lie on your back, arms straight up, knees bent 90°. Slowly lower opposite arm and leg, then switch. Great for deep core stability.

• Bird dogs - on hands and knees, extend opposite arm and leg, pause, then switch. Builds balance and a strong, stable core.

• Farmer’s carries - walk holding heavy weights at your sides. Works the core, grip, and posture.

Direct ab work (for visible six-pack):

• Weighted crunches or cable crunches

• Hanging leg raises or knee raises

• Ab rollouts with a wheel or barbell

• Decline bench crunches (if your back can handle it, with proper padding)

You don’t need hundreds of reps. Controlled, weighted movements plus keeping body fat in check are what really make abs show.

The best approach is a mix: stability exercises to protect your back, direct ab work to shape the muscles, and overall conditioning/diet to reveal them.

What’s your favorite ab exercise that doesn’t hurt your back?