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The abdominal muscles are essential for maintaining excellent posture and core stability, but many who exercise are uncertain about correct form.

Traditional abdominal exercises include crunches and sit-ups (also called trunk curls and curl-ups). The following are contraindicated when toning your tummy.

* Do not “yank” your head forward by placing your hands behind your neck. You could injure the muscles and vertebrae and prevent strengthening the neck flexor muscles. Instead, place the fingertips on the ears. However, many beginners initially need head support. Cross your arms behind your head, place your fingers on opposite shoulders (looks like an X), and cradle your head between your elbows. Gently lift the head and shoulders to about a 30-degree angle.

* Do not throw your arms and shoulders forward and try to touch your toes. Aside from possibly injuring your neck and back in the process, your hip-flexors are getting the workout —not your abs.

* Do not perform double straight leg lowering exercises targeting the lower abdominals. You definitely can feel this one, but the action could strain the lower back and maybe stretch your tummy muscles and actually make them weaker. Instead, bring both knees to the chest in a lying position. Hold the hip and knee at 90 degrees of hip and knee flexion, and then gently lift the tailbone from the floor — not the entire back — in a pelvic tilt.

* Do not do curl-ups with a straight back. Again, you would be focusing on the hip flexor muscles (illopsoas) and could strain the lower back. Rather, round the spine during both the upward and downward movement. Also, keep the lower back flat on the floor.

* Do not perform curl-ups with overly bent knees. It’s a misconception that flexing the hips relaxes the hip flexor muscles, thus, making them less able to contribute and targeting the abdominals more. Continuing to exercise this way could cause these muscles to tighten and shorten. Bend at the knee and hip only enough so that your lower back is flat on the floor.

* Do not perform curl-ups on a soft surface such as your bed. It’s difficult to truly flatten your lower back and also, the execution of the movement isn’t as effective.

* Do not “hook” your feet under something or have someone hold them down while performing multiple curl-ups. Why? This limitation will cause the hip flexor (groin) muscles to do most of the work.

* Don’t bother spending money on the latest advertised “ tummy blaster.” Performing the exercises correctly and diligently using your body weight will suffice. After all, the “determined” acquired six-pack abs before any of those products hit the shelves and annoying infomercials.

* Finally, do not dismiss abdominal exercises. Do them correctly along with an aerobic workout and you will have a toned tummy. Remember, there is no such thing as spot reducing. You need aerobic exercise to burn fat and strength and toning work for muscle definition.

Kay Sager is a certified fitness and aquatic specialist living at Port of the Islands. She is a personal trainer using land and water fitness and teaches swimming. She also has written articles for Physician and Sports Medicine among other publications. Kay can be reached by e-mail: kswimfit@aol.com.