Common Core Exercise Mistakes and Fixes

The introduction of the Common Core Curriculum for Physical Education has encouraged students to lead an active lifestyle. To achieve a healthy body, individuals should practice core exercises. Core exercises mainly focus on strengthening important muscles such as abdominal muscles, back muscles, and pelvic muscles. However, many individuals often make mistakes while performing core exercises, resulting in injuries that can hinder their progress. In this blog post, we will discuss the common mistakes individuals make while performing core exercises, and how they can be fixed.

1. Mistake: Overworking the Abs

Many individuals believe that the “more is better” strategy applies when working out, especially for abs. They tend to spend too much time doing abs, which eventually leads to problems such as back pain. Overworking your abs muscles can strain and weaken other areas of the body.

Fix: Focus on Balanced Workouts

To avoid overworking your abs, divide your core workout into several sessions and focus on different muscles each session. This variation helps to build all the muscles in your core and prevents injury. A bodywork session with a physical therapist in Oviedo, FL, can help perfect your exercise routine.

2. Mistake: Arching the Back While Doing Core Workouts

Arching your back while doing core exercises focuses the stress on your lower back muscles, leading to pain and discomfort.

Fix: Keep the Back Neutral

To avoid arching your back, keep your pelvis positioned in a neutral position while performing core exercises. This means that your hips and spine are in perfect alignment, reducing the risk of straining your lower back muscles.

3. Mistake: Not Engaging your Pelvic Muscles

Many individuals do not focus on their pelvic muscles while doing core exercises, leading to a weak pelvis and back strain.

Fix: Engage the Pelvic Floor

Add exercises that focus on the pelvic floor, such as Kegels, into your routine to strengthen these essential muscles. Focus on engaging your pelvic muscles while performing core exercises to avoid discomfort or pain.

4. Mistake: Holding Your Breath

Holding your breath while performing core exercises can lead to high blood pressure, lightheadedness, and tension in your muscles. You also prevent oxygen from reaching your muscles, leading to fatigue.

Fix: Breathe Properly

To avoid holding your breath while working out, focus on your breathing pattern. Breathe in through your nose before starting your rep, hold briefly, and then exhale through your mouth. This breathing pattern helps you control the muscles you are working on and aligns with your movements.

5. Mistake: Ignoring Injuries

Many individuals suffer injuries while exercising but continue working out despite the pain, leading to further injury.

Fix: Treat Injuries Appropriately

Listen to your body. If you experience pain or discomfort while working out, visit a physical therapist in Oviedo, FL, before resuming. Work with your therapist to modify your exercise routine or incorporate exercises that reduce the risk of re-injury.

Conclusion

Core exercises are vital in maintaining a healthy body. However, as we have seen, many individuals make mistakes while performing these exercises, leading to injuries. The fixes, including proper breathing techniques, incorporating pelvic-focused exercises and engaging in a balanced exercise routine, can help you achieve a healthy core. Additionally, working with a physical therapist in Oviedo, FL, can guide you to a custom exercise routine perfect for your body type and current fitness level. Take care of your body and avoid injuries by correcting common core exercise mistakes today! If you're looking for Physical therapist in Oviedo, FL, contact B Physical Therapy today to schedule an appointment.