How to do ab crunches- if you have lower back pain or want to avoid it!
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- Опубликовано: 7 сен 2024
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#coretechnique #pilatescoretechnique #spinesafety #vanessabhealth #abcrunches
In this video I chat with Rebecca Leone (Worldwide Safe Spine Pilates Educator) on the best way to do an 'ab curl' or 'chest lift'.
In the fitness industry we are normally taught to do ab work by 'crunching' into the tummy, but modern research is showing us that this impinges on our spine and creates long-term damage and increased risk of hurting our backs for the sake of 'exercise.'
Stay long and lengthened in your spine and you have a better chance at a leaner posture plus reduced risk of injuring your back during core, exercise and ab workouts. This is especially important if you have ever suffered lower back pain, sciatica, disc damage or neck pain. It is unfortunately very common for people to to ab exercises and hurt themselves by doing incorrect or poor technique. So I hope this video helps teach you to 'lengthen' out and be more mindful when doing your ab work.
Power to your Core,
Vanessa Bartlett xo
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**About Vanessa Bartlett:**
Vanessa Bartlett is a Pilates Instructor, Personal Trainer, health & fitness presenter, author, speaker, with 18 years experience in the industry. She gets people results in health, fitness and lifestyle improvement based on her unique combination of Pilates and holistic mind/body programs.
Her own health setbacks experiencing 'adrenal fatigue' have encouraged her to help people around the world get healthy, fit and balanced within their health and their life. Vanessa hit ‘burnout’ by teaching too many exercise classes and running a business in her mid 20’s, prompting her to look at more balanced ways of staying fit and healthy without the high-impact and fast-paced regimes that still plague the fitness industry.
Vanessa is passionate about helping people achieve a healthy, strong and balanced body and overcoming stress and fatigue within busy life, to help avoid hitting that point of ‘burnout’ which is very common with the busy pace of our lives today.
She is a writer, presenter and exercise trainer, helping various clients including females, males and professional athletes achieve a better mind and mind balance. Vanessa has been featured in newspapers and has presented for the Channel 7 Morning Show, TVSN and produced and co-hosted an internet lifestyle show. Vanessa has also received an award for ‘Innovation in Healthcare’ helping clients through meditation and Pilates in partnership with South West Area Health (in Sydney, Australia.)
She loves being a mum to Lincoln and spending quality time with family and friends, always searching for better ways to stay healthy and happy!
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'Be kind to yourself and where you are at right now with your wellbeing. Everyone is on a different journey and at times you may need to slow, down, re-assess your health and do things a little differently if that's what your body needs. Focus your health and wellbeing by nourishing your body, mind and spirit and see what can happen.' Vanessa Bartlett
Pilates | Ab Exercises | How to do Ab Exercises | How to avoid back pain | Back Pain Causes | Ab Training | How to do Crunches | Best Ab Workouts | How to do Stomach Exercises | Ab Exercises for Women | How to do Ab Exercise without hurting your back | Joseph Pilates | Pilates Exercises | Pilates Mat Exercises
This finally cleared crunch for me . I am impressed ....after searching correct way of doing crunch for a long time. This actually clears stuff up. I subscribed.......Really technical stuff
Hello and thank you so much for your comment! Glad you found this useful. And yep it's so important to get the crunch right 😀👌 Thank you for subscribing! Hope you enjoy many benefits from the other videos and let me know if you need any help ok !
Wow, thank you for this! This completely fixed my workout routine!
Wow that is great to hear! So important to do these correctly. Let me know if you need any other help ok 😉👌
Great explanation with crisp, clear instruction thank you Ladies. I can now slay this workout with confidence in my technique god bless🙏
Hey Dorian this slipped through comments notification! Hope you are doing well with your workouts. Let me know if you need any help ok🙂
Thanks for the useful video
That was beautifully explained. Thank you. Why do other Pilates practitioners’ videos get you to do the “c” curl? By the look of your demonstration, is it not necessary to get that far forward to create the “c” shape? Cheers.
Hi Margaret, excellent question! When I did this course with leader in spine safety for movement Rebecca Leone, it opened my eyes too. The c curve is taught traditionally from the old school where academies have not caught up on the research like Rebecca has done, therefore do not change they way they train instructors. It is an issue globally as thousands of instructors are put through Pilates courses without updated and latest research put into it like this. It makes total sense right, why do we say not to slouch then go and do it in exercise with load 🙄 but again, most Pilates academies have not taken this on board from Rebecca and other leaders in this field , not wanting to change tradition. There are so many Pilates variations out there, I go with what's latest in research and safe. It's unfortunately an unregulated industry. Thank goodness for mentors out there like this who challenge the norm with facts. Hope that helps 👌🤗
I have hour glass body and I always thought that my core is weak because of weight of my breast and hips and that’s why my back hurts bad during crunches
You are probably not doing the technique correctly. You may not be truly activating your deeper core muscles. I have a 14 Day Core Strength Challenge which would be super helpful for you to do. It will teach you exactly how to build and train your deeper core muscles step by step over 14 days. I highly recommend you do this, then report back to me 😊🙏💪 The playlist is right here, be sure to write up comments daily on each video with any questions and how you are going ok: ruclips.net/p/PLN4e1ZysZu4aQlYo4UPXGLysrPphiHWtt&si=-9ftc_svdLHHxitT
When you are doing the correct form and you come up should the natural space in your lower back be there should you be trying push your back into the floor?
Great question- you are meant to keep your neutral spine as you are coming up 🏆💪 You are not meant to push the lower back into the floor as such which changes the natural alignment of the 'neutral' position. This is based on Rebecca Leone who I interviewed here, and she has done extensive research into Spine Safety within the Pilates industry. Her teachings are based on Dr Stuart McGill who is the best world-renowned spinal expert on safe spine during any movement. Some people have a more pronounced lordosis, so it's important to tilt a little if needed. But the basis is use your abs while maintaining the length of each vertebra instead of dumping down into the lower back, pushing out of your natural 'neutral' (which is what the majority of instructors are taught and do unfortunately.) I hope this makes sense, let me know if you need any help 🫶😉🏆✨️ Do check out the other videos on here too and subscribe ❤️
Arthritis in the neck so can you do the exercise with hands cupped behind head as long as you don’t force head into a curl? Thanks
Yes exactly right. This is safer. So allow the head to stay heavy in the hands.
Thx
Hi there hope this helped, let me know if you have any questions ok😀💪
This was a professional Yap session
Thanks for your comment! Did we talk too much 🤷♀️ Just breaking it down for people:) Constructive feedback welcome 🙏
@@Vanessabhealthtv I searched up this video to see the proper way to do a crunch. A waited for a while but it seems like you guys talked more instead of actually demonstrating. I didn’t see a need for a five minute video just the proper way to do the exercise maybe at the end of the video.
@@CABETHEBABE Sure, I understand what you are saying 🙏 This was an excerpt from 7 years ago from a series I did with Rebecca (who is a global leader on spinal safety + educator). The first few minutes gives context around what is happening when you do the movement generally. Many people need that part of the video as education to give a good scope as to why most do it wrong / impinge the spine to begin with. It also gives a good overview of a few other physical elements for context aswell. I guess these days people are used to a 10 or 30 second clip. Thanks for your feedback though. We could have shortened a little but I feel it's valuable for people to know why aswell.
When I do this I can only do it for about 3 seconds do I have to work myself up
Hi there 🙌 That's ok! You do not have to work it up too much at all if you are getting that shakyness happening and feeling the deeper core. Just always remember to lengthen the spine 🙏
Hi Vanessa, my biokineticks showed me double crunches 15 reps 3 sets, should I avoid it or do it for my lower back pain?
Hi there! It's ok to these as long as your physiotherapist or doctor says it's fine for your condition. It comes down to good technique for anyone, in being able to activate deep core while maintaining correct spinal alignment. 🤗👌 And then avoid anything at all that causes lower back pain. With feet on ground this should be fine. With legs lifted that's where you start to trigger pain in the case of underlying issues. 👌
@@Vanessabhealthtv according to the instructions, I must bring my knees to my head,so i have to lift my legs,it's oily my biokinetics showed me exercise on program
@@cornebotha2204 I'm not sure of what you are following so can't really comment on that, but do just keep in mind the technique tips here which will help overall with your ab work🤗👌
@@Vanessabhealthtv hi Vanessa, can you please explain me,how you fo double crunches correctly, without hurting your back even further?
@@Vanessabhealthtv hi Vanessa, double crunch instructions are : Lie flat on your back and place your hands behind your head
Mam can we this exercise during periods ?
Yes you can, it is fine. Just do do handstands and moves like that during this time. Light abdominal work often helps this👌🤗
Mam.. My neck strains while doing this.. Why?
Try letting your hands help by supporting the neck 🙌✨️
I don't get it, I watched it several times... I'm doing something wrong 😅
Don't worry, it took me a while to get this aswell when Rebecca taught the course to us 😉 What are you not getting? I'll try to explain here 🙌🫶✨️
@@Vanessabhealthtv so, I was having trouble understanding how to do the movement without having the ribs and hip get closer.
I think I got it, and maybe got an easier explanation.
You have to aim your chest to the sky/up instead of to the knees/front.