These are the 10 most common mistakes

Whether it’s dreaming of a six-pack or battling back pain – abdominal training is always helpful and can help alleviate numerous health problems or prevent them right away. But the exercises should also be challenging and done correctly. We will tell you the most common mistakes during abdominal training and show you how to do it better.

1. The hip tilts forward

To effectively train the abs with sit-ups, the correct execution of the exercise is the be-all and end-all.One of the most common mistakes is tilting the hips forward so that the The hip flexors work harder when straightening the upper body than the abdominal muscles themselves. So keep your lower back on the floor. When you stand up, only your shoulder blades lift off the floor, arching your back and putting maximum tension on your abs. To protect your back during abdominal training, you can put a fitness or yoga mat under your body!

2. The head rises too high

Instead of keeping the neck long and taut so that the head rises, tuck the chin towards the breastbone during the abdominals. This prevents neck pain and also supports the curling up of the upper body. You should too Avoid pulling on the back of the head. This also causes tension in the neck area.

3. Do sit ups with too much momentum

Some sit-up variations require rapid lifting and lowering of the upper body, eg. B. in CrossFit workouts, as the time has often come. With conventional sit-ups, on the other hand, you should make sure you use as little momentum from your upper body as possible. While this makes execution easier, it is also less effective. je the slower you do the exercisethe more and longer the tension in the muscles and the the attraction is greater. This also applies to eg. B. for the Russian touch. Rotate your upper body alternately left and right in a controlled manner to use your muscles more effectively. The same shows count of repetitions a crucial role in the definition of stimuli. If eg. For example, if you put together several abdominal exercises with ten repetitions, this will quickly make itself felt in the abdominal muscles.

4. Train straight abs only

Abdominal training often only trains the straight abdominal muscles. To train the lateral muscles as well, you can vary your sit-ups, eg. B. not only straightening the upper body, but also at an angle or additional weights, such as a weight plate, dumbbell, kettlebell, or heavy ball. Side crunches or Russian twists with a twisting motion in the upper body are ideal for abdominal training and complement traditional sit-ups.

5. Too little variety in training

Getting up and down is too boring in the long run. The body at some point gets used to the training, so that new stimuli are always absent and the effect of the training is no longer used. Instead you should Add variety to your workout. Try eg. B. Negative lean abdominals or leg raises where the upper body is on the floor and only the legs are lifted upward. You can find even more sit-up exercises here >>

6. Hold your breath

As with many strength exercises, proper breathing is important for maintaining tension. This is also important for sit-ups. Breathe out when you get up and breathe in when you get down. It is not recommended to hold your breath for the entire exercise. This also applies to the forearm support, i.e. the table. Even if it is difficult, try to breathe calmly and evenly during the exercise. It is recommended to breathe from the chest area!

Video: Sophia Thiel Reveals Biggest Abdominal Workout Mistake