The 4 Most Common Abs Workout Mistakes

Sit-ups until you drop and plank until your whole body burns: are you ready to put up with a hell of a lot for a pretty ripple look on your stomach? It’s just stupid if all the drudgery has no effect in the end. We’ll help you change that!

Mistakes can happen in any workout, especially if it is not instructed. Some of these mistakes sabotage training success. When it comes to the abdominal muscles, the following fixes are often very helpful.

What am I doing wrong with ab training?

The most common reason for incorrect and therefore ineffective abdominal muscle training is poor posture. “The biggest mistake I see time and time again in women is that they tilt their pelvis while doing abs,” said Gregory Johnson, head trainer at Varimax Fitness in Sacramento, California. “This posture bypasses the abdominal muscles and rather stresses other regions of the body – the abdominal muscles are not one of them.”

If you suffer from a weak core, other muscles, such as hip flexors, back or neck, often compensate for the lack of stability. As a result, you quickly adopt a bad posture with serious consequences. You can counteract this quite simply: because strong muscles ensure an upright posture. And they protect against injuries and joint wear. What is the best way to get healthy, attractive muscles? Get our new highly effective muscle building training plan here.

What if I make abs training mistakes?

First and foremost, you are not achieving the success you want, in other words: all the effort is for the cat. In addition, poor posture can also result in uncomfortable muscular problems, which you should rather avoid. Here we show the 4 best abs exercises.

How do I avoid abs training mistakes?

Correct posture and the exact execution of the exercises are the be-all and end-all. If you follow the exercise description exactly and look at videos and pictures, you should be able to do an exact post-gymnastics. However, it can help to have a trainer or an experienced athlete check it out when you are doing the exercise. A trained eye can see mistakes very quickly.

You can also have a video of your exercising with your mobile phone and compare the result with videos from professionals. Above all, it is important that you avoid the typical mistakes in abdominal muscle training. We explain the most common ones here.

These 4 exercises are often done incorrectly when doing abs training

We’ll tell you the 4 most common mistakes in abdominal training and show you how to do the exercises correctly in the future.

1. Problem with forearm support

Ryan Olszewski

Forearm Rest / Plank: Trembling is a pretty sure sign that you’re doing the exercise right.

The problem: Your hips are sagging. As soon as that happens, your abdominal muscles are automatically relieved instead of challenged. In addition, the arched back can cause pain.

The solution: Assume the forearm support position and imagine you have a belt around your waist. Then you pull the imaginary belt at the height of the navel and tighten it. In this way you automatically use your abdominal muscles and you should start shaking quickly – a sign that you are doing the plank correctly! Tip: Click here for the 5 most effective forearm support variants.

Stressed muscles: straight abdominal muscles

2. Failure to do sit-ups

Ryan Olszewski

The sit-up is one of the classic abdominal muscles.

The problem: Often the hips are tilted forward so that the hip flexor does the work of straightening that the abdominals should do.

The solution: Lie on your back with your legs bent and feet on the floor. Actively push your back into the ground. Check with your hands whether your back is actually in contact with the floor – there must be no hollow back. Tighten your abdominal muscles (and keep them tight) and straighten up with your back straight. The movement takes place without any momentum and only with muscle power. As soon as you have reached the vertical, lower your upper body back towards the floor.

Stressed muscles: straight abdominal muscles

3. Mistake in the side support

Ryan Olszewski

An offset foot position ensures better balance when supporting the side.

The problem: Often the necessary stability and balance are missing, which is why you threaten to tip over.

The solution: Lie on your right side and place your elbow below your right shoulder. The forearm points forward at right angles. Stretch your legs and do not position your feet on top of each other, but offset them. This will help you keep your balance better. Then lift your hips until your body forms a straight line and hold this position – your stomach is tense.

Stressed muscles: lateral abdominal muscles

4. Breakdown of the Russian Twist

Ryan Olszewski

Tension from head to toe – this is the only way to perform the Russian Twist correctly.

The problem: Many lose the stability in the trunk and fall into the hollow back.

The solution: Sit on your bottom. Bend your legs slightly, lean back slightly, and straighten your chest. Attention: Avoid a hollow back, the back stays straight! Now maintain constant tension in both your torso and legs. Your arms are slightly bent in front of your upper body. Now you rotate your upper body alternately from one side to the other. You are welcome to use an additional weight, for example a dumbbell.

Tip: If you lose stability, it’s better to go for a slightly lighter weight. Beginners can also fix their feet on the floor or have a training partner hold them. Advanced users can increase the intensity by extending your legs rather than bending them.

Stressed muscles: lateral abdominal muscles

The same applies to abdominal training: only correctly performed exercises are effective. Bad posture slows down the success of the training. If you are strengthening your core with the exercises mentioned above, make sure to do the exercises correctly – so that all the work is not in vain.

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