The abdominal muscles include the the external and internal obliques, the rectus abdominus (referred to as the six-pack) and the transverse abdominus. To work them out, you'll need to perform exercises such as crunches, sit-ups and leg raises. To work them out correctly, you'll need to make sure you target the proper muscles while also making sure you don't injure yourself. Improperly performed abdominal exercises can injure your neck and back. It's a tall order, but worth it not only for the washboard muscle tone you'll develop, but also because a strong core improves a host of other health issues, including posture and breathing.
Protect Your Neck
Small movements done repeatedly can tone your abs and still save your neck. When doing sit-ups, some people will pull on their head or neck to complete the full cycle of sitting up from the floor. Protect your neck and target the abs by using only your core muscles to raise your upper body. Place your arms over your chest and never lead the exercise with your head. Squeeze your abdominal muscles to raise yourself and don't come too far off the ground to keep the muscles taut and lessen any strain on your neck.
Protect Your Lower Back
Make sure your lower back is always pressed firmly into the floor or towel when doing abdominal exercises. Accomplish this by laying down and tilting your pelvis back--this move is called the pelvic tilt--so that the small of your back is flat on the floor. Keep it there while doing leg lifts.
Go Slowly and Breathe Deeply
Exercising too quickly can cause injury, according to an article on Drew Baye's High Intensity Training website. When exercising quickly, you not only put additional strain on joints and limbs, but also tend to hold your breath. Move slowly through an exercise to get the full benefit of the stretch and tightening of the muscle. Remember to breathe deeply throughout the repetition, as holding your breath can raise blood pressure.
General Considerations
Before beginning any exercise session, warm up with a few minutes of aerobics to warm the muscles and end your workout with some light stretching to cool down. Never chew gum or suck on candy while exercising. If your mouth tends towards dryness, stop your workout and have some water. Stop exercising if you feel any sharp pain, especially in your head, neck or lower back as these are particularly vulnerable to injury with abdominal exercises.
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