Abs Recovery
Ab strain recovery after core work
Ab pain after crunches, planks, or heavy bracing during squats and deadlifts can involve the rectus abdominis or obliques. Recovr prioritizes gentle core activation over aggressive flexion when pain is present.
- High-volume crunches or sit-ups
- Planks with hip sag
- Heavy bracing during squats/deadlifts
- Coughing or sneezing with sore abs
Preview only — your plan is personalized by pain level and exact location via the 3D body selector.
Bird Dog
exerciseExtend opposite arm and leg from a quadruped position to build core stability and protect the lower back.
3 sets · 8-10 each side · Pain 1–3
Cobra Stretch
stretchA prone extension that stretches the abdominals and hip flexors while gently mobilizing the lumbar spine.
2-3 sets · 20-30s hold · Pain 1–3
Dead Bug
exerciseA core stability exercise where you lower opposite arm and leg while keeping your lower back pressed into the floor.
3 sets · 8-10 each side · Pain 1–3
Dead Bug Core Brace
exerciseAn anti-extension core exercise that teaches proper bracing mechanics essential for protecting the lower back during squats and deadlifts.
3 sets · 8 each side · Pain 1–6
Frequently asked questions
- Ab strain from crunches — how to recover?
- Avoid flexion-heavy work initially. Recovr recommends breathing drills and gentle anti-extension exercises at low pain levels.
- Can ab pain affect lower back?
- Core and lower back work together. Weak or strained abs can increase lower back load. Recovr can address both areas.
- When can I return to planks?
- When bracing causes no sharp pain — usually when pain is below 3/10. Recovr progresses volume as your log stays stable.
Get your personalized abs plan
Map your pain on the 3D body, set your level, and Recovr builds a 7-day progressive recovery schedule from our exercise library.
Start 3D mappingOther recovery guides
General Guidance Only
This app provides general fitness guidance only. Consult a healthcare professional before starting any exercise program.