In pursuit of a toned stomach and defined abs, we often blindly trust advice from TikTok and ads without stopping to think about our health. Follow some sketchy program, and you’ll be lucky to walk away with nothing worse than a muscle strain.
Before trying a “miracle” ab routine from some online video, talk to a qualified fitness instructor first. Even the exercises you think you already know can do more harm than good. AdmiGram.com breaks down the hidden risks of ab training.
Train Your Abs Effectively and Safely
Sit-Ups
A classic move everyone’s known since childhood. Nothing seems easier or safer than anchoring your feet and cranking out a set. Yet every gym regular seems to have their own technique — the right angle, hand placement, you name it — and they’re all fair game for a heated debate between sets.
Caution: The riskiest part of this exercise is that last desperate jerk to finish the rep. That’s exactly when your lower back takes on excessive compressive and impact force. Repeated strain like this can eventually lead to a herniated disc or other serious back injuries.
Partner Leg Tosses
A popular move in group classes. Your partner tosses your legs down while you try to control the descent and raise them back up on your own. The catch: it’s not recommended for beginners, whose core muscles usually aren’t developed enough to handle it. And yet it’s often the first ab exercise people try at the gym.
Caution: Skip this one — it puts excessive strain on the lumbar spine. If you have a history of lower-back or spine issues, or chronic back pain, this exercise is likely to make things worse, especially if you’re new to working out.
Plank
Another exercise where ego tends to win out over common sense. Everyone at the gym seems determined to one-up the classic plank with their own “next-level” version — on fists, on fingertips, even holding it for half an hour.
Caution: The plank is one of the best core-strengthening exercises out there, but weak abs and poor form make it dangerous, shifting the load off your abdominal muscles and onto your spine. Any existing spine problems, spinal curvature, or a sedentary lifestyle can make planks risky.
Twisting Crunches
Another favorite among social media influencers. You lie on the floor and lift your upper body while rotating your torso. The theory: the harder you twist, the faster your love handles disappear. In reality, if you’re a beginner, your neck, shoulders, and hips often end up doing the work instead of your abs.
Caution: Crunches are effective, but only once you have solid core strength and proper body awareness. Spend eight hours a day at a desk, and your untrained muscles plus extra pressure on your spinal discs can turn this move into a real back-injury risk.
Questionable Ab Machines You See in Ads
It’s tempting to believe in miracle machines that promise to reveal your six-pack in a matter of days. But here’s the truth: without regular physical activity and a balanced diet, no gadget will deliver results on its own.
Caution: Many advertised ab devices are actually less effective than traditional floor exercises. Case in point: after settling FTC charges over misleading weight-loss claims, the marketers of the Ab Circle Pro ended up sending out $9.3 million in refund checks to nearly 200,000 consumers in 2014.
