Common Mistakes in Ab Workouts And How to Avoid Them

Common Mistakes in Ab Workouts And How to Avoid Them

Working on your core is always a good idea, there is a huge variety of exercise that help you target each and every muscle group in your core and increase strength and endurance. Ab exercise can be pretty effective, but only if they are done right, what makes ab exercises so tricky is the fact that they can be botched up quite easily. Mistakes in ab workouts are often pretty hard to notice and can quickly become habitual, here are a handful of core workout problems that are surprisingly common and how you can avoid them.

Over-Arching While Planking

Planks are some of the most effective core workouts out there, but people often end up lowering their lower back too much during the exercise, this results in the plank not completely targeting your core and your lower back facing excessive strain. The easiest way to identify over-arching is by checking whether your lower back gets sore after a plank or not, if it does then a simple way of fixing this problem is to go back to square one.

Begin your plank on your forearms and knees and then work your way up to a full plank, making sure that your hips do not sink too much.

Not Twisting During a Russian Twist

Russian twists seem to be painfully easy, so much that many people do not give them much thought, however, this exercise is pretty good for your internal obliques if done right. As the name suggests, Russian twists are all about twisting your upper body from side to side, however many people do not fully rotate their upper torso, making the entire exercise completely pointless.

To make your Russian twists effective, make sure to keep your back straight at an angle and then twist your upper body in a way that your entire shoulders move from side to side, not only your arms.


Tucking your arms behind your neck while crunching is a really big mistake, not only does this reduce the amount of effort your abdominals have to make, it also puts an unnecessary amount of strain on your neck.

While doing crunches, keep your arms folded over your chest and keep your chin away from your chest, tighten your abdominals and light yourself up with them.


Leg Raises

Leg raises can be hard to endure, but they are really great at targeting your lower abdominal muscles, a common mistake made during leg raises is to lift your back off the floor when lowering your legs. This makes the exercise less effective and also puts pressure on your lower back that can cause pain.

During leg raises, focus on keeping your lower back in contact with the ground at all time, lifting your legs upwards faster and lowering them down slowly helps in maintaining the correct posture.

Side Planks

Side planks are all about stability, make sure that all of your joints are directly under one another, do not lean your shoulder away from your palm and if you find staying upright hard, rest your lower knee on the floor for more stability.

Five Superb Diet Friendly Snacks to Have on Hand at All Times

Five Superb Diet Friendly Snacks to Have on Hand at All Times

Cutting down to three square meals a day and keeping your craving in check is something that many find quite difficult, dieting requires discipline and will power in order to work, however not everyone can survive on only three meals throughout their day. People often cheat on their dieting schedule because they cannot keep their hunger in check, one diet friendly way of making sure that your stomach does not override your brain is to carry some healthy diet snacks with you. Food items that provide your body with just the right amount of calories to make it to your next meal, allowing you to stay true to your diet plan and also quell any unnecessary cravings.

Here are five easy to carry healthy snacks that are bound to make dieting much more bearable for you.

Roasted Chickpeas

Chickpeas are incredibly high in fibre and tasty to boot, a mere cup of chickpeas can provide you with half of your body’s required daily fibre intake. They are also rich with a variety of beneficial minerals and have a really low amount of fat. You can roast chickpeas in order to add a savoury and crunchy touch to them that will make them more enjoyable to consume, roasting chickpeas is quite easy, all you need is olive oil, salt and a bit of pepper. If you find the roasting part to be a hassle them you can simply buy ready to eat roasted chickpeas as well.

Protein Bars

Protein bars can be a great source of protein, fibre and other key nutrients, they also taste really good and can be eaten on the go quite easily. Protein bars are great, but when shopping for them, you should make sure to check that you do not end up buying ones with excessive saturated fats and artificial sweeteners.

Greek Yogurt

If you are more of a fan of diary then Greek Yogurt can be a superb healthy snack, its rich, creamy texture and tart flavour makes it a delicious source of protein with next to zero cholesterol and saturated fats. Just like with protein bars, make sure that you do not buy Greek yogurt that contains artificial sweeteners of any kind.

Peanut Butter And Banana

Nature’s energy bar (aka the banana), this weird yellow fruit is a great source of potassium and energy and can be carried without any trouble, you can combine your banana snack with a spoonful of peanut butter in order to make up for the lack of protein in the fruit and come up with a great diet snack that you can have between meals.

A Cup of Bean Soup

If you have the option to heat water then you can make an incredibly fulfilling diet snack; bean soup. Beans are a great source of vitamin B, iron and other beneficial nutrients that can fill you up with energy, a single cup of this soup can provide you with a healthy dose of energy that will keep you in good shape till the time for your next meal.