A few words on core training

Based on my experience in the fitness industry, most people do not understand how to work abdominal muscles correctly and effectively. To make up for a weak core, they often try to use neck and back muscles, and even hip flexors to perform a sit-up or crunch. It's difficult to be consciously aware of what muscle is being used to perform a specific body movement. I hear lots of complaints about how abdominal exercises hurt clients' backs and necks, but most of that is unnecessary pain due to executing them incorrectly.

To ensure clients are performing exercises with proper technique, I tell them to always keep a space of several inches between their chin and chest. This prevents using neck muscles to raise the body. I have them think about lifting their shoulder blades off the floor and bringing their shoulders towards their hips, imagining their abdominal muscles as an accordion contracting.  Another helpful hint to correctly work abs is to support lower legs on a chair, bench, or even an exercise ball.  There should be about a 90 degree angle and the hips and at the knees.  This makes it difficult to use muscles around the hips and lower back to execute the exercise.  The woman in the picture to the right is performing a crunch with perfect form.  Her chin is not tucked into her chest.  Her elbows are out, and her hands are not clasped behind her head.  They're simply supporting her neck.

Some of my favorite exercises to prescribe to my personal training clients are planks, crunches on a ball, and twisting decline sit-ups.  When supervised correctly, these are very effective in strengthening and toning the core with minimal risk of injury.  I have my more advanced clients perform V-ups and hanging leg raises after they've mastered the basics.  Abdominal exercises should not cause pain when they are done appropriately.  Aquiring a strong core can prevent or decrease lower back pain, act to support the spine with more stabilty, increase balance, and improve athletic performance.