July 10, 2022: Core Exercise Mistakes

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Everyone wants a flat stomach, and for most people, this leads to a lot of crunches, sit-ups, bicycle crunches, and leg raises. But you may be doing the exercises wrong. Although they do focus on the abs and core, there are a lot of people messing up the form, which may be limiting the effectiveness of the exercise. Oof. This week, we’re going to talk about the most common core exercise mistakes.

Here’s what we normally see when someone is doing a crunch or a sit-up: Clenched hands behind your head…pulling through the neck and shoulders…and your head and neck move back and forth.

By doing your crunches and sit-ups this way, you’re adding stress to your neck and shoulders, which don’t do too much for your abs.

The best way to do a sit-up or crunches is to cross your arms over your chest, tuck your chin towards your chest, and relax your neck and shoulders.

This takes the strain off your shoulders and neck, and puts more of the focus on your abs.

But here’s something else to consider: Although you may associate endless crunches with the six-pack ab look, it’s not the only exercise you should be doing.

There are plenty of other exercises you can do to target your core, that won’t put as much stress on your neck and shoulders. One of those exercises happens to be a favorite of mine—the plank.

Not only does the plank target the entire core (abs, hips, and your lower back), it targets almost every muscle in your body.

From your shoulders and upper back, to your quads and hamstrings…this is one of the best exercises for developing strength all over—and especially in your core.

So, if you’re looking for the elusive flat stomach, and you’ve been doing crunches with no results, it may be due to poor form creating more stress in your neck and shoulders, and less stress to your core. If you change the way you do the exercise, you may find it easier and more effective for targeting your abs.

Or…

You can skip the crunches and sit-ups, and focus on some other, more advanced, movements that target your core, like plants of all sorts—and give your abs the workout it really needs.

Next Sunday, we’ll talk about the science-backed best day for starting a new eating plan.

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I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

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