Throwdowns
Throwdowns are an abdominal strengthening move that works your lower abs as they stabilize your lower spine while you raise and lower your legs. To perform throwdowns, lie face up on the floor and keep your hands pressed to your sides. Straighten your legs and press your thighs together. Flatten your lower back to the floor and lift your legs until they are perpendicular to the floor. Engage your abominals and slowly lower your legs until they are 1 inch off the ground, pause and then raise them back to center. Repeat for eight to 12 repetitions, completing three sets.
Form
Form is crucial to preventing any lower back pain during throwdowns. It is crucial that you keep your lower back pressed down into the floor. If you begin to feel your lower back arch, take a break or do not drop your legs as low. When your back arches, greater demand is placed on your spine. The repeated movement can irritate your lower back, making your exercise ineffective and even dangerous. Drawing your naval in during throwdowns can help to keep your abdominals engaged and your lower back pressed to the floor.
Abdominal Strength
Your abdominal strength plays a large role in how your body feels after your exercise. Listen to your body, and start slowly to build your core strength. Strengthening your abdominals actually helps reduce back pain. Doctor Thomas Hyde explains that abdominal exercises can help build a weak back, reduce back pain, protect against injury and improve posture.
Considerations
Throwdowns are an advanced exercise move and should not be the first exercise you try as a new exerciser. Consider building your abdominal strength before your begin throwdowns. Complete reverse crunches to target your lower abdominals with a less advanced exercise. Mix up your core workout with a variety of exercises like bicycle crunches and planks.
