Proper technique is important when
performing all calisthenics.
If the muscles are not strong enough to perform an exercise properly, other muscles
will come into play. The result: the wrong muscles get developed and can lead to injury.
For example, exercises that are too difficult for the lower abdominals will rely on the hip
flexors. Hip flexors which are relatively stronger than the abdominals, result in the stomach
protruding. This may lead to injury and low-back pain. Proper technique is essential.
The following suggestions should decrease mechanical stress on the low back
during hip flexor exercises:
- Keeping one foot on the deck minimizes the stress placed on the lower back and spine. Many exercises that require both legs to be off the deck simultaneously can be modified so that one foot is constantly on the deck supporting the low back (Figure 8-1 and Figure 8-2).
- Placing a fist under the lower part of the buttocks helps to keep the spine in a neutral position.
- Lifting the head and slightly rolling the shoulders helps maintain the position of the spine.
- Performing hip flexor exercises prior to abdominal exercises.
