Crunches

aaaaaamyyyyyyy
aaaaaamyyyyyyy Posts: 69
edited September 28 in Fitness and Exercise
I CANNOT do crunches without using my neck! No matter how hard I try, my neck always hurts before my abs. Does anyone have any tips on what I'm doing wrong? I started the 30 Day Shred today and all the ab exercises are going to be totally wasted on me (I'll have a lovely strong neck, though :p)

Replies

  • emsibun
    emsibun Posts: 208
    Me too - the only way I found around this until my abs were stronger (this is years ago before I put on weight) was to use an ab cruncher cradle.
  • erinhale
    erinhale Posts: 137 Member
    The only core work I do is this rountine and I haev 6 pack from it. To really benefit from this workout, do it 2-3 times a week on non-consecutive days. I have all my cleints do this as "homework" because it such a great workut in 6-8 minutes!

    Do as a contunious set:

    30 Sec Plank, Rest 30 Seconds, 30 Sec Plank

    30 Sec Slow Mountain Climbers , Rest 30 Seconds, 30 Sec Slow Mountain Climbers

    30 Sec Side Plank, Rest 30 Seconds, 30 Sec Side Plank (build up to repeating side plank so both sides get done twice)

    Plank: Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest. Prop yourself up to form a bridge using your toes and forearms. Maintain a flat back and do not allow your hips to sag towards the ground.Remember to not let your hips and back sag. This exercise will only be effective if you work to maintain a flat line from your shoulders to your feet. You might want to start in front of a mirror to learn the technique.


    Mountain Climbers: Lie prone on the floor with you hands slightly wider than shoulder-width apart. Come up to a push-up position by extending your arms and keeping your body straight.
    Bring your knees up one at a time, as if running up a mountain but GO SLOW (holding the knee to chest for a 2 second count). Try to keep your knee in as close to your chest as possible. Keep your head up, eyes forward and your mind focused.

    Side Plank:Lie on your side with your right hand on the ground or use an exercise mat. For beginners, it is recommended to begin this exercise on your elbow. Lift yourself up to form a plank with your right arm straight and your left arm on your side.Remember to keep your body in a straight line, tightening your abs and butt muscles. You might want to start in front of a mirror to learn the technique.

    http://torquefitness.blogspot.com/2011/05/workout-for-week-sexy-core.html
  • sam23030
    sam23030 Posts: 76
    This may seem like a silly question but just to check, when you say 'push-up' position are you talking about on your toes as oposed to your knees?
  • aaaaaamyyyyyyy
    aaaaaamyyyyyyy Posts: 69
    Fantastic, thank you so much! I'll trade these for the ab exercises in 30DS, at least until I get strong enough to quit using my neck :)
  • Airbear3
    Airbear3 Posts: 335 Member
    on your toes! she's right those are yoga positions, extremely effective! I do them in Jillian michaels yoga meltdown and my sides are strong from those side planks! took me a good month before i figured it out! you look like a cross with one hand on the floor and your feet on top of one another pulling you side belly to the ceiling. good alternative to the crunches!
  • Atlantique
    Atlantique Posts: 2,484 Member
    I CANNOT do crunches without using my neck! No matter how hard I try, my neck always hurts before my abs. Does anyone have any tips on what I'm doing wrong? I started the 30 Day Shred today and all the ab exercises are going to be totally wasted on me (I'll have a lovely strong neck, though :p)

    You want to keep your neck in line with your back. Your neck hurts because you're either pulling on your head or you're bringing you chin too close to your chest.

    While laying on your back (prior to beginning the crunch) pick a spot on the ceiling and keep your eyes on it throughout the crunches.

    Either fold your arms across your chest or keep them extended parallel to your body. This will keep you from yanking your head around. You could also fan out your fingers and allow only your fingertips to contact your head, just behind the ears.
  • arhzon
    arhzon Posts: 150
    I give props to the workout routine above (planks, mountain climbers, side planks). Those exercises are on my regular routine, and they make a world of difference.

    As for straining your neck, are you putting your hands behind your head? If you are, try just touching the back of your ears with your fingertips, or hug your arms to your chest. Also, you could try adding bicycle crunches to your list, and leg lifts for the lower abs. Those shouldn't bother your neck at all.
  • arhzon
    arhzon Posts: 150
    ^^^ The guy above me beat me to my suggestion haha.
  • littlemili
    littlemili Posts: 625 Member
    I had this neck problem too until I figured some tricks that helped a lot (aside from just getting better core strength).

    1. Find a mark on the ceiling and keep your eyes on it firmly so your head is going up and down rather than forward and back.
    2. Think about pushing your belly button and bum into the floor as opposed to lifting anything.
    3. Do reverse crunches and scissor crunches in between sets of regular crunches or sit-ups to release your neck but keep the ab workout going. These both allow your neck to rest on the floor, if you modify the scissor crunches.
    4. Try doing your ab work on an exercise ball. I found this really helped as I was so focussed on the balance aspect my neck relaxed itself completely.

    Hope this helps.
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