Just Started Training? Or Already a Seasoned Athlete?
This article is for everyone. Whether you’re new to training or have plenty of experience, it’s worth pausing for a moment to check how you’re performing the most common exercises in your workout routine.
Take a few minutes to evaluate your technique. Proper execution is what makes an exercise truly effective — while poor-quality movement won’t benefit your body at all and may even cause harm. We always say it’s quality over quantity.
Crunches
Love them or hate them, crunches are one of the most common exercises in strength training, performed in countless variations — high, low, with or without hands behind the head, with weights, and more.
However, there are a few common mistakes you should correct to get the most out of the exercise.
Common Mistakes & How to Fix Them
1. Using Momentum to Lift
To perform the exercise effectively, avoid “jumping” upward.
Exhale as you lift, and think of drawing the abdominal muscles inward and upward, rather than pushing the belly out. When done correctly, the belly will stay pulled in instead of bulging outward on every lift.
2. Lifting from the Neck
Keep the elbows open within your line of sight so the shoulders stay relaxed and the shoulder blades engaged.
As you lift, gaze toward your belly button (without the chin touching the chest).
As you lower, keep the elbows in the same position.
This prevents momentum-based lifting and reduces strain on the neck.
Plank
The gold standard of core exercises — engaging multiple muscle groups, especially the deep core.
There’s no doubt it’s worth including in your routine, and it can even be done daily.
Common Mistakes & How to Fix Them
1. Shoulder Collapse
Ensure the hands are shoulder-width apart, fingers spread wide with a strong grip on the floor.
Create a feeling of “lifting away from the mat,” as if there is space under the armpits. Keep the neck long and gaze downward.
2. Sagging in the Lower Back
Draw the body upward and gently tilt the pelvis to reduce excessive arching in the lower back.
Side Plank
As the name suggests — a lateral-strength exercise targeting the oblique muscles (the “waist muscles”).
Common Mistakes & How to Fix Them
1. Shoulder Overload
Keep the working shoulder away from the ear and lift the lower side of the waist high off the mat.
2. Wrist Pain
If there is sensitivity in the wrist, elevate your body more and activate the core.
You can reduce the time under tension or switch to a forearm variation.
Even in the forearm version, make sure the waist remains lifted and the shoulder isn’t collapsing.
Bridge (Pelvic Lift)
A fantastic exercise for working the posterior chain and a favorite for many — but only when done correctly.
Poor technique can easily lead to lower back pain.
Common Mistakes & How to Fix Them
1. Lower Back Pain
Roll up vertebra by vertebra, and stop at the point where the spine remains long without increasing the natural curve of the lower back.
Engage the core and exhale at the top to reduce back strain.
If pain persists, lift only to a lower range where you feel comfortable.
2. Using Speed/Momentum
Lift slowly and with control, one vertebra at a time, maintaining steady breathing.
Remember: faster doesn’t mean better. Controlled, slower movement is much more effective.
About the Author
Karin Lazarovich Zanzouri holds a Master’s degree (MSc) in Sports Science and is co-owner of “Pilates City,” a Pilates Reformer studio in Tel Aviv. Follow us on Instagram!
Disclaimer
Exercise should only be performed after consulting a specialist or medical professional, and should not be done when experiencing pain or medical limitations.
The content in this article does not constitute professional advice, recommendation, or a substitute for consultation with a certified expert or medical clinician.