Abdominal crunches (planks, crunches or other variations) are one of the most popular exercises for strong and toned abdominal muscles.
However, if housewives do not perform the technique correctly, it will not only be ineffective but also cause unwanted injuries.
No correct posture
One of the most basic mistakes when doing abdominal exercises is not adjusting your posture correctly.
When the body is not placed in the correct position, it will lead to incorrect pressure and can easily cause injury, especially in the lower back and neck area.
Therefore, practitioners should note that when doing plank or crunch exercises, the body needs to be straight from head to toe, especially the back and hips must be kept stable.
If the hips are lifted too high or too low, the entire body will be out of balance, not only reducing the effectiveness of the exercise but also putting excessive pressure on the spine.
Holding your breath while exercising
Breathing plays an important role in exercise, especially abdominal exercises. A common mistake that many people make is holding their breath while exercising, causing a lack of oxygen.
In particular, holding your breath or breathing irregularly during exercise will reduce exercise performance as well as lead to symptoms of dizziness or high blood pressure.
The correct breathing technique when tightening the abdomen is to maintain a steady breathing rhythm. Exhale when performing the tightening movement and inhale when relaxing the body. This exercise will provide enough oxygen to the body, help the muscles work more effectively and minimize the risk of unwanted muscle tension.
Overtraining
Overtraining without giving your body enough rest is a common mistake. Abs, like any other muscle group, need time to recover after each workout. Without adequate rest, your abs are at risk of overtraining injury.
It is known that each muscle group needs at least 48 hours to recover after a high-intensity workout. Therefore, doing abdominal exercises continuously every day will not bring about results, but on the contrary, it can slow down the muscle development process.
Instead of doing abs every day, alternate exercises for other muscle groups and take the time to ensure your body has balanced development.
