One of the most popular fitness goals is to have a strong, toned core. It not only improves physical appearance but also improves posture, reduces back pain, and enhances athletic performance.
However, many people make two common mistakes that end up hindering their progress towards a stronger core. In this article, we’ll discuss these mistakes and how to fix them to achieve a more robust and healthier core.
Mistake 1: Overemphasizing Ab Exercises
One of the biggest mistakes people make when trying to strengthen their core is overemphasizing ab exercises. While doing sit-ups and crunches can be helpful to some extent, they are not the only exercises that work the core.
The core is not just the rectus abdominis muscle (“six-pack” muscle), but also the obliques, transverse abdominis, erector spinae, and hip flexors. Overemphasizing on only one muscle group can lead to muscle imbalances and even injury.
To fix this mistake, it’s important to do exercises that engage the entire core. Some of these exercises include:.
1. Plank Variations
Planks are one of the best exercises to work the entire core. Instead of doing traditional crunches and sit-ups, try these different plank variations:.
- High plank
- Low plank
- Side plank
- Plank with shoulder taps
- Plank with leg raises
2. Deadbugs
Deadbugs are a challenging exercise that work the core without putting unnecessary strain on the lower back. To do deadbugs, follow these steps:.
- Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.
- Lower your right arm and left leg towards the ground while keeping your core engaged.
- Return to the starting position and repeat on the other side.
3. Bird Dogs
Bird dogs are another exercise that works the entire core, especially the lower back. To do bird dogs, follow these steps:.
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- Get on your hands and knees with your wrists under your shoulders and your knees under your hips.
- Extend your right arm and left leg out while keeping your core engaged.
- Return to the starting position and repeat on the other side.
Mistake 2: Neglecting Proper Form
Another mistake many people make when working on their core is neglecting proper form. Poor form not only reduces the effectiveness of the exercise but also increases the risk of injury.
To fix this mistake, it’s essential to have proper form while doing any core exercise. Here are some tips to keep in mind:.
1. Engage Your Core
Before starting any exercise, engage your core muscles by pulling your belly button towards your spine. This helps to stabilize your spine and protect your lower back.
2. Maintain Good Posture
Ensure that your posture is correct while doing core exercises. Keep your shoulders retracted and down, chest up, and hips level. Avoid arching your lower back or rounding your shoulders.
3. Breathe Properly
Breathing is an essential aspect of any exercise. Remember to inhale through your nose and exhale through your mouth. Exhale during the challenging part of the exercise to engage your core muscles better.
Conclusion
By avoiding the two biggest abs mistakes of overemphasizing ab exercises and neglecting proper form, and implementing the tips and exercises mentioned in this article, you can achieve a stronger and healthier core.
Remember that consistency is the key to success, and it’s essential to give your muscles enough time to recover between workouts. So, take care of your body, and it will take care of you!.
