When it comes to exercising the middle section of our body, most of us are referring to our abdominal muscles. However, there is a reason why most practitioners call it “the core.” Of course, it gets its name from its position in the core of your body. It’s also a fitting term because it’s the basic muscle group that makes up all others. It helps with balance, athleticism, strength, breathing and almost all elements of physical performance. In other words, strengthening the abdominal muscles will ultimately help to strengthen the rest of the body. However, the problem is that few of us know how to work the abdominals properly. Here, experts reveal the mistakes that most people make during their training.
Although it is one of the most fundamental movements of the book, fitness professionals have the most mistakes in exercise when it comes to abs. The wrong technique is to lower your head and throw your chin on your chest. It can eventually lead to neck pain. Another classic mistake is that people often lift their hips off the ground while lifting their torso. It significantly reduces the recruitment of abdominal muscles. Therefore, it is better to press the buttocks firmly against the ground during the movement and keep your feet on the ground.
This popular core move includes a push-up position for calls and holding this position for long periods. You can do this on your forearms or your hands on the floor in a standard push-up position. As simple as this movement seems, it’s quite difficult, since it covers the entire core. “For many, a table has many inactive muscles that have not been seriously affected (if at all).” When you run the plank for the first time, you may feel lower back pain that helps to compensate for the weakness of the lower back, “Backe says. To avoid this, focus on everything you can. “Also, it is recommended not to shrug. Instead, the body should be as big as possible to reduce the weight in the upper body.”
It is a more advanced abdominal exercise. But even the most experienced people who try it fall into the trap of making mistakes in practice and doing them wrong. Increasing the leg follower is an excellent move to develop the lower abdominal muscles and the V-cone (fuselage with an ideal shape reminiscent of the letter “V”). But if you do it wrong, you can easily have back pain, says Dr. Adams.
“I see too many people swinging their legs, overextending in the lower back and the momentum for this exercise,” he says. “The most important thing is to have total control, you can do it with suspension straps that support your arms, or you can use a pole to hang the body devoid of touching the floor.” Bend your knees slightly towards the chest and lift the pelvis at the ending of the faction. “The key is moving down, not just lowering your legs,” he warns. “When the lower back is bent, and you start balancing, you’ve lost focus on your abdomen – now it’s a flexion exercise and quads.” Instead, slowly lower your legs to the starting position to prevent lower back and arching.
“Often I see people lifting their hips to the sky, piling their abdominal muscles, and stretching their neck and shoulders when performing a reverse crunch,” said Brooke Taylor, fitness trainer and developer of TFIGNITE PROGRAM and Taylored Fitness, Brooke Taylor. Instead, she says the center of gravity should be on pulling the lower back, one swirl at a time. “Remember to draw your abdomen and remove the navel in the spine,” he adds. “Relax head, neck, and shoulders on the floor and start with little work.” If you want to get customers to do this exercise, stretch your arms up into the sky another way that prevents them from cheating and relaxing their neck and shoulders with their hands at all times.
This ab exercise works throughout the middle section and is therefore very popular. However, it is also a simple step to make many practice mistakes and to work incorrectly. Maintaining the correct shape during this movement is difficult. “Many people cannot get hands and feet together because it’s too painful or exhausting,” explains Backe. “In the long run, however, this is the way to compromise your core.” Its core gets best served when it hits feet and hands. Even though you will not be able to do many V-ups that way, it’s a good idea to make sure you’re doing it properly. To do a V-Up, lie with your arms and legs outstretched. Keep your center in the middle, raise hands and feet to meet on your chest.
Since you now know the most common mistakes in the exercise, you should pay attention to your form during these movements. Pay attention to the muscles that are impaired and, as always, make sure you do not hold your breath.