How to avoid lower back strain when doing crunches

In the process of abdominal muscle training, sit-ups are a better method of training. During the training process, if you cannot use some normal abdominal strength, if you borrow the strength of the lower back, it will not only fail to exercise the abdominal muscles, but it will easily cause pain in the waist, which will affect the effect of training and cause some unexpected injuries, etc. You must pay attention to this aspect.

Lower back on the ground

The crunch requires the lower back to stick to the ground and not leave the ground. Only the upper back needs to be lifted off the ground. In order to do crunches better, some trainees often curl up their bodies excessively during exercise, causing the entire back to leave the ground. In this way, the lower back will be involved in the force, causing lower back pain and greatly weakening the effect of the exercise.

Don't work yourself to exhaustion

In order to achieve the best training effect, many trainees often do crunches to exhaustion. However, this approach will cause the abdominal muscles to be tired and weak, and the lower back will be used to generate power, and the exercise will not get better. Therefore, when doing crunches, you can stop training when your abdominal muscles become weak.

How to avoid straining your neck when doing crunches

In addition to using the strength of the lower back, a common mistake made during crunches is to use the strength of the neck to roll up the body. This practice not only weakens the training effect, but also greatly damages the neck. When doing crunches, you should also pay attention to the following points to avoid exerting force on your neck:

1. Don’t hold your head and pull up: Many people often hold their head with both hands and pull up their body. This not only weakens the effect of abdominal muscle training, but also greatly damages the cervical spine. The solution is to put your hands on your chest or next to your ears.

2. The neck cannot be completely flat on the ground when descending: When lying down to do crunches, the neck is in contact with the ground. When getting up, it is easy to use the neck to gain strength, which can also cause neck pain and spinal injury.

Will crunch training hurt your waist?

Doing crunches will not hurt your waist. The correct way to do sit-ups is to lift your upper back off the ground, while your lower back, or waist, does not leave the ground. Your lumbar spine will not be affected, so doing sit-ups will not hurt your waist.