proper form for ab work

iamkelskels
iamkelskels Posts: 81
in Fitness and Exercise
HELP :(
No matter what I do, I always strain my neck when i try to do floor ab exercises that require lifting your upper back off the ground. I try to focus on whatever ab muscle I am working, and make sure that I am keeping my head straight (like the "holding an orange under your chin" kind of straight) and concentrate on actually crunching, NOT using momentum to roll myself up, etc. etc. but i always strain my neck and have to stop before i even feel a burn in my abs.... my legs also burn a lot of the time, like i'm using everything BESIDES my abs to do the exercise.

help help help help help :(

Replies

  • ktied
    ktied Posts: 137 Member
    I have taken to doing a lot of planks and the bicyle ab thing gets my abs burning. You put your hands on the back of your head for support, lift your legs and 'pedal' your legs so that opposite elbow and knees come together while as much of your back is off the ground as you can. (I can barely lift my shoulders and my abs are screaming doing this)
  • Catjag
    Catjag Posts: 107
    Keep your hands next to your temples, not the back of your head. You are more likely to pull on your head and strain your neck that way. If you do a bicycle, bring your knees directly over your hips and knees bent to 90 degrees. Imagine bringing your opposite shoulder to bent knee while extending the other leg). Chin gently tucked and slide your ribs towards your hips.

    See if that helps a bit.
  • liftingheavy
    liftingheavy Posts: 551 Member
    Yah, regular crunches are tough. Unless you have perfect form they are not very effective. I pretty much gave up regular crunches and now do captains chair raises, bicycles, and planks.
  • bear_28
    bear_28 Posts: 59 Member
    I used to have the same problem... :cry:

    But I learned this neat tip from Jillian's 30DS... "FOCUS YOUR EYES ON THE CEILING...It will help you from straining your neck"
    I keep hearing this everytime ab moves are being done... LOL

    What I do, is look at the lights... So far, its my abs that cries afterwards, not my neck...

    Hope that helps! :flowerforyou:
  • SammyKatt
    SammyKatt Posts: 363 Member
    Your lower back should NEVER leave the floor doing ab work. If it does, you aren't using proper form.
  • SammyKatt
    SammyKatt Posts: 363 Member
    Okay, I can't find a youtube video cause they aren't loading for me right now.. so proper crunch...

    Lay on your back with your feet flat on the ground
    Tilt your pelvis up slightly (into a tuck), this will make your lower back pressed flat on the ground.
    Hold your hands next to your ears (will prevent you from pulling on your neck)
    Lift your upper body up (never release the "tuck" position)
    Hold for 5 seconds and lower back down.
  • LaMujerMasBonitaDelMundo
    LaMujerMasBonitaDelMundo Posts: 3,634 Member
    I have taken to doing a lot of planks and the bicyle ab thing gets my abs burning. You put your hands on the back of your head for support, lift your legs and 'pedal' your legs so that opposite elbow and knees come together while as much of your back is off the ground as you can. (I can barely lift my shoulders and my abs are screaming doing this)

    ^^ THis, bicycle crunch is way more effective to tone those abs than the traditional crunches. I also do this.
  • hedgiie
    hedgiie Posts: 1,226 Member
    you said you strain your neck? i'm guessing your pulling your head forward as if your trying to pull it down below as you do the cruch. try to look forward as if your looking to the eyes of someone your height. your fingers can touch the back of your head but just for support, in this manner your force is coming from the abs not your arms
  • iamkelskels
    iamkelskels Posts: 81
    thanks everyone, i'll try to look at the ceiling next time, and i think i'll start putting a towel under my bum to keep in the "tuck" position that you were talking about. i've seen that on an abs workout video before. i'll also try the bicycle crunches too. i usually stay away from those because they work my legs more than my abs (i'm so weird) but i'll youtube some videos to double check my form on those too.

    as far as pulling on my head, i don't even touch my head half the time. i usually just hold my hands like next to my head, so that my fingertips just graze behind my ears.

    meeeeeeh. i think i just hold my body weird.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    If crunches are painful, why do them? There are lots of exercises to choose from that hit the abs directly and indirectly. Crunches and situps are annoying and supposedly are not that great since it's an unnatural position to contort yourself into. Myself, I never do them.

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