Crunches and ab work

ashatash86

So I'm hoping someone can help me. I have started dieting and exercising about a month ago. I have noticed that when I'm doing crunches I hurt more in my neck and back than my abs. What can I do to fix my technique so this doesn't happen

djspacecaptain

http://www.amazon.com/Nayoya-Abdominal-Range-Motion-Workouts/dp/B00BBLDN56/ref=sr_1_1?ie=UTF8&qid=1464655851&sr=8-1-spons&keywords=nayoya+ab+mat&psc=1

I use this, no more back and neck pain/strain

Cherimoose

Crunches are kind of an overrated exercise and can usually be skipped - especially if you do basics like squats, deadlifts, planks, etc. But if you insist on doing them, clasp your hands behind your head to support the weight of your head.

cecsav1

Sounds like your form is off. Cross your arms across your chest and lift with your chest instead of your head.

LKArgh

ashatash86 wrote: »

So I'm hoping someone can help me. I have started dieting and exercising about a month ago. I have noticed that when I'm doing crunches I hurt more in my neck and back than my abs. What can I do to fix my technique so this doesn't happen

Put your hands behind your neck, keep your back straight, look in front of you, and focus on rising from your core, not your neck. The neck/head rise because your hands are lifting them, as your upper body moves. You do not put any strength at all at your next or arms, hands are just where the head rests as you do crunches.

TavistockToad

Do planks instead of crunches

StealthHealth

I think this article is pretty good:

http://www.livestrong.com/article/338918-the-proper-form-for-an-abdominal-crunch/

but would add that, crunches (as @Cherimoose says) are a kind of "optional" exercise - one that you can add into your routines but there are much better exercises that will work a wider range of muscles and still hit the abdominal and core muscles.

Squats (body weight, dumbel goblet squats or a barbell variation) are excellent for the core.

sijomial

Don't clasp your hands behind your head or neck if that's what you are doing. Rest your fingers lightly on your forehead or cross your arms to prevent yourself pulling with your arms.

I'm not a fan of crunches either, pretty limited effectiveness.

LivingtheLeanDream

You don't have to do crunches to get abs - weight lifting/strength training will do that very nicely without having to ever get on the floor

ashatash86

Thanks everyone for the tips!!

cronus70

On your back with your legs bent, arms by your side and hands flat on the floor. Crunch up while moving your hands as if trying to touch your heals with head facing straight up at ceiling. Rinse and repeat. Alternatively same technique but with hands on your legs and crunch while pushing your hands up your legs towards your knees.

filovirus76

Don't do crunches.

The book The New Rules of Lifting for Abs is a good starting point for core work. It will have you do variations of squats, lunges, planks, etc. I've followed the program myself with very good results.

randomtai

http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

NaturalNancy

Sounds like your hands are behind your head or neck and you are pulling your head/neck forward.
Cross your arms over your chest and lift from your abdomen.

BigMike0929

Planks are my favorite. Side plank and regular planks. You got this

DreesPerformanceTraining

ashatash86 wrote: »

So I'm hoping someone can help me. I have started dieting and exercising about a month ago. I have noticed that when I'm doing crunches I hurt more in my neck and back than my abs. What can I do to fix my technique so this doesn't happen

Stop doing crunches...

antennachick

I use to have the same problem then my core got stronger and it went away. BUT it didn't get stronger from crunches but from lifting heavy and lots of planks