Ergonomics is concerned with designing and using equipment and activities that are comfortable for the human body. Since some abdominal exercises can produce muscle strain or repetitive stress if done incorrectly, it's particularly worthwhile to seek out alternatives that are ergonomically safe, more likely to produce positive results and less likely to cause discomfort.
Benefits
Ergonomic ab exercises aren't only worthwhile because they can reduce injury risks and alleviate strain. They're also sensible choices because you can do them anywhere with no equipment. It takes just a minute or two to complete them, and they involve none of the neck stress or pressure that traditional crunches and situps can produce.
Plank Pose
The plank pose is an isometric hold that encourages muscle strength development in the upper and lower abs as well as the inner core, thighs and back. Because the plank works such a variety of muscles, CNN.com and Mayo Clinic recommend it as an exemplary ab exercise. To do it, begin on all fours. Place your elbows directly beneath your shoulders and keep your forearms on the floor with your hands joined. Slowly walk your feet back and push your torso up until it's elevated in a straight line from your head to your heels, supported only by your forearms and toes. Keep your abs tight and your back straight and strong. Hold the move for as long as you can.
Standing Crunches
Standing crunches come with the benefits of seated crunches, but don't carry along the uncomfortable neck strain. Stand straight, with your feet hip-width apart. Lift your right arm straight above your head, and slowly bend your elbow and lower it to meet your right knee as you crunch it up and to the side. Keep your weight on your stabilizing leg. Return to the starting position and repeat with reps on the left side.
Quadruped
The quadruped, sometimes called the bird-dog, avoids neck and upper back strain by encouraging a neutral spine and straight back at all times. In fact, the American Council on Exercise reports that the quadruped can help stabilize your low back and improve controlled movement. To do the exercise, start on all fours with knees beneath hips and hands beneath shoulders. Keeping your head down and neutral, slowly extend your right arm straight out and your left leg straight back. Keep your hips parallel to the floor. Pause briefly, return to start and repeat with the opposite limbs.
Considerations
Even if an exercise encourages proper form and is comfortable to do, it still carries some risk of injury or strain. Check with your doctor before starting an abdominal exercise program, and make sure to clear your technique with a personal trainer or fitness professional so that you can always avoid repetitive stress with ab moves.
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