core exercise mistakes and tips on how to correct them

Many know that core training is important, however not too long ago, sit ups were the go-to core exercise, with no direct attention to how the core functions. Focusing on stabilizing the core while the arms and legs move is a key focus for core training (proximal stability with distal mobility of the extremities). The human body is great at compensating to get things done, and a lack of mobility or motor control will usually result in compensation. It’s important to focus on the quality of the movement when performing any type of exercise.

Here are some common errors seen in core exercises and how to correct them:

bridge

A common mistake when performing a bridge exercise is thinking that you need to go as far as possible when extending and lifting your hips off of the floor. This will result in hyperextending your lower back. The main focus area of this exercise is the glutes, so the main movement to be performed is to extend the hips, not the back.
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To help prevent this error, focus on tightening your core during the exercise and squeezing your glutes. Stop the motion when the glutes are done squeezing and your hips are neutral. Many people want to keep going and keep pushing their body higher over the ground, but stopping the motion will prevent hyperextending your lower back.

bird dog

The bird dog is an excellent exercise to work on core stability and hip extension, as well as some rotational stability while alternating the upper and lower extremities. However, it is difficult for many people to maintain a neutral spine and hip while performing a bird dog, and it is common to compensate by arching the back.

To help prevent compensation, start off by reducing the quantity of motion and instead focus on the quality of the motion. Focus on maintaining stability in your hip and spine, keeping it in a neutral position, but start off by lifting one hand and the opposite leg just a few inches off the floor. As you progress and feel more comfortable, increase the motion of the extremities until you can perform it through the full range of motion. Make the exercise less challenging in the beginning, but focus on the quality of motion, and then progress.

Plank

A common error when performing a plank is compensating with your hip flexors to hold the position. You can notice this happen when your buttocks move up towards the ceiling. This often occurs as your core fatigues and your hip flexors may take over to compensate.

To prevent this, focus on tightening your core AND your glutes.  This should help keep your hips in a neutral position. You can also try performing sets of planks with each repetition being about 10 seconds instead of longer sustained holds. Take a quick reset between each repetition. This will help keep focus on the core and prevent the hip flexors to kick in and take over.

Written by Daniel Le, DPT