A strong core is essential for overall fitness, stability, and injury prevention. However, just doing core and abs exercises isn’t enough—you need to ensure that your form is correct. Poor form can lead to inefficiency, strain, and even injuries. In this guide, we’ll go over common core exercises, the correct way to perform them (✅), and the mistakes to avoid (❌). Let’s break it down!
1. Plank
✅ Proper Form:
- Keep your body in a straight line from head to heels.
- Engage your core and squeeze your glutes.
- Keep your shoulders directly over your elbows.
- Breathe steadily and avoid holding your breath.
❌ Common Mistakes:
- Drooping hips: This puts strain on the lower back.
- Raised hips: Defeats the purpose of engaging the core.
- Neck strain: Keep your gaze slightly forward instead of looking straight down or up.
2. Crunches
✅ Proper Form:
- Lie on your back with knees bent and feet flat.
- Keep your hands lightly behind your head or crossed over your chest.
- Engage your core and lift your shoulders, not your neck, off the floor.
- Lower slowly with control.
❌ Common Mistakes:
- Pulling on the neck: This strains the cervical spine.
- Lifting too high: Only the upper back should lift, not the lower back.
- Relying on momentum: Slow, controlled movements are key.
3. Russian Twists
✅ Proper Form:
- Sit with your knees bent and feet either lifted or on the floor.
- Hold a weight or clasp hands together.
- Rotate your torso from side to side while keeping the movement controlled.
- Engage your obliques (side abs) throughout.
❌ Common Mistakes:
- Rushing the movement: This reduces effectiveness and can lead to improper twisting.
- Not engaging the core: If your lower back is working instead, adjust your posture.
- Leaning back too far: This can strain the spine.
4. Bicycle Crunches
✅ Proper Form:
- Lie on your back with hands lightly behind your head.
- Lift your legs, bending them at a 90-degree angle.
- Bring your right elbow toward your left knee while extending your right leg.
- Alternate sides in a slow, controlled motion.
❌ Common Mistakes:
- Neck strain: Keep the movement in the core, not in the neck.
- Speeding through reps: Slower, controlled reps are more effective.
- Floppy legs: Keep your movements precise and controlled.
5. Leg Raises
✅ Proper Form:
- Lie on your back with legs straight.
- Place hands under your lower back for support.
- Lift legs slowly without arching your back.
- Lower them with control without touching the floor.
❌ Common Mistakes:
- Lower back arching: Keep the core engaged to prevent strain.
- Dropping legs too fast: This reduces the exercise’s effectiveness and risks injury.
- Holding breath: Breathe in on the way down and out on the way up.
6. Hanging Leg Raises
✅ Proper Form:
- Hang from a pull-up bar with straight arms.
- Engage your core and raise your legs slowly.
- Lower them with control.
❌ Common Mistakes:
- Swinging the legs: This uses momentum rather than muscles.
- Arching the lower back: Keep the spine neutral.
- Not engaging the abs fully: Focus on contracting your core.
7. Dead Bug
✅ Proper Form:
- Lie on your back with arms extended toward the ceiling.
- Lift legs to a 90-degree angle.
- Slowly lower one arm and the opposite leg, then return to start.
- Keep your lower back pressed against the floor.
❌ Common Mistakes:
- Lower back lifting off the floor: This reduces effectiveness and can cause discomfort.
- Moving too fast: Slow and controlled movements are best.
- Forgetting to breathe: Exhale as you extend.
8. Mountain Climbers
✅ Proper Form:
- Start in a plank position.
- Bring one knee toward the chest at a time.
- Keep your core engaged and your body straight.
- Maintain a steady, controlled pace.
❌ Common Mistakes:
- Hips bouncing up and down: Keep them stable for best core activation.
- Neck straining: Keep your gaze slightly forward.
- Moving too fast with poor form: Speed shouldn’t compromise form.
9. Side Plank
✅ Proper Form:
- Lie on your side with legs stacked.
- Support yourself on your elbow, keeping your body in a straight line.
- Engage your core and lift your hips.
- Hold the position while maintaining control.
❌ Common Mistakes:
- Sagging hips: This reduces the effectiveness of the exercise.
- Elbow too far from the body: Keep it directly under your shoulder.
- Holding your breath: Breathe steadily.
10. Hollow Body Hold
✅ Proper Form:
- Lie on your back and extend your arms and legs.
- Lift your shoulders and legs slightly off the floor.
- Keep your lower back pressed to the floor.
- Hold the position while keeping your core tight.
❌ Common Mistakes:
- Lower back lifting off the ground: Press it down for full engagement.
- Holding breath: Maintain steady breathing.
- Lifting too high or too low: Adjust for proper engagement.
Final Tips for Perfect Core Workouts:
- Quality over quantity: Fewer reps with perfect form are more effective than high reps with poor form.
- Engage the core fully: Always focus on using your abdominal muscles rather than relying on momentum.
- Breathe properly: Exhale during exertion and inhale during the easier phase.
- Warm-up and cool down: Stretch and mobilize before and after workouts to prevent injury.
- Consistency is key: Do core exercises regularly, but allow for recovery to see progress.
By following these proper techniques and avoiding common mistakes, you’ll maximize the benefits of your core and abs workouts while minimizing injury risks. Stronger abs lead to better posture, improved athletic performance, and overall functional strength. Now, go train with confidence!
