Everybody wants abs but nobody wants to accept that diet is the key in achieving them. I see people performing sit-ups every time I step foot in a gym. Sadly, most of the form I see is awful and actually detrimental, especially for the back or neck. Here’s why:

• Regular sit-ups place a compressive load on the lumbar spine; the combination of load and motion creates the strain in this movement
• Repeated spinal flexion (or bending of the spine) can increase the risk of disc bulges or even herniation
• Traditional crunches do not work the transverse abdominis or the internal obliques which are important in providing stability for the pelvis and lumbar spine; this can lead to a muscular imbalance in your core muscles
• People doing crunches often pull their neck forward which encourages a forward head posture and hyperflexion of the cervical spine
• The joints of the lumbar spine (lower back) were built for stability, not necessarily mobility
• Training to resist motion is a safer alternative; these movements resist motion through the lumbar spine and engage the abdomen in a reactive sense
• Also, you see people doing sit-ups or flexion of the spine, but are they ever working extension of the spine? This creates another imbalance

So what can you do better to train your abs? A crunch CAN be done if lumbar motion is limited and form is perfect. But, it’s safer to perform a movement like the plank, side plank, superman, etc. I will post a video soon of a safe abdominal exercise that allows you to keep a neutral spine and work your core thoroughly.