Why Your Abs Are Ghosting You
You’re on the mat, ready to “strengthen your core.”
You do a few crunches, maybe some leg lifts… and five reps in, your neck is begging for a chiropractor.
Meanwhile, your abs are suspiciously quiet.
Let’s get this straight:
If your neck hurts during core work, your abs are skipping class.
And your upper traps are doing way too much.
Why Is This Happening?
Most people approach ab exercises like it’s 1987—jerky crunches, zero breathing, and no thought about posture.
When your core doesn’t activate properly (especially your deep core), your neck steps in to help.
That’s right—your neck is trying to stabilize your spine because your abs are off on a coffee break.
Add in poor form, no awareness of where your ribs are, and some shrugged shoulders—and boom: welcome to neck day (aka, the worst day).
A Helpful Exercise: The Dead Bug
Before you roll your eyes, yes—this bug is magic.
It teaches your brain how to brace your core without relying on your neck to hold everything together.
How to do it:
- Lie on your back with arms straight up and knees bent at 90°.
- Press your lower back into the floor (flatten your spine).
- Slowly lower opposite arm and leg toward the floor.
- Exhale fully, then return to the start.
- Do 2–3 sets of 6–8 slow, controlled reps per side.
Why it works:
It retrains your deep core (think transverse abdominis), teaches breathing under tension, and eliminates the need for your neck to try and “help” hold your body together.
Bonus: it also improves coordination and keeps your ego in check.
Let Me Tell You About… Someone
You know that friend—let’s call her Lisa—who was crushing crunches at home but had to stop every 20 seconds to rub her neck?
Lisa thought she just needed to “stretch it out.”
Turns out, she needed to stop using her neck as a substitute for her abs.
Two weeks of dead bugs and breathing drills later, her abs were finally working… and her neck got a well-deserved break.
Bottom Line:
👉 If your core workouts leave your neck sore and your abs confused, it’s not because you’re broken. It’s because your movement strategy is off.
We’ll help you fix that—no sit-ups required.
To schedule a free consultation, click here: www.engagefitnessmontana.com/free-intro
Engage Fitness—where hope begins, strength grows, and consistency wins.