The best exercise for the abs will allow you to add resistance as you reduce the rep count. You should work a range of reps from a high of around 30 down to a low of 8-10. The abs should be worked with a similar rep range to any other muscle group. The only way to reduce belly fat is to burn it off through cardio exercise and to reduce your caloric intake to create a negative calorie balance. Often this is done, even subconsciously, because people think they can spot reduce body fat from their belly area. You’ll often see people doing very high reps when doing sit ups or any other ab exercise. It also helps to keep the pelvis and spine stable while moving, especially when engaging in forward bending or twisting motions.Įxercises for the abs that target the rectus abdominis should incorporate trunk flexion in order to work this muscle effectively. The rectus abdominis’ main job is to bend the trunk, which aids in bringing the ribs closer to the pelvis. Fibrous bands, known as tendinous junctions, separate the muscle into segments, giving it the distinctive six-pack appearance. The rectus abdominis is a long and flat band of muscle that travels vertically along the front of the abdomen. This may contribute to kyphosis, a postural disorder characterized by an excessive kyphotic curve. When performing sit-ups, many people have a tendency to round their shoulders and lean over, which can lead to an overly flexed thoracic spine (upper back). The kyphotic curve is the natural gentle outward curve of the upper spine. This can contribute to hyperlordosis, a postural imbalance marked by an excessive curving of the lumbar spine. When the hip flexors are tight, they can tilt the pelvis anteriorly, which can result in an overly arched lower back. Performing sit-ups frequently involves flexing the spine, which can shorten and tighten the hip flexors.
The extra work done through sit ups can make them tighter still, contributing to bad posture and increasing lower back pain.ĭepending on the hip flexors during sit-ups might also result in the lower back arching, which can aggravate lower back problems and put more strain on the muscles in that region. In many people, the hip flexors are tight and overworked because they are sitting down for a large part of the day. Beyond that, though, the reliance on the hip flexors can cause problems in itself. The hip flexors play the primary function in the movement (80%), followed by the abdominal muscles (20%).ĭoing an exercise that only works the target muscle 20% does not represent smart training. This movement elevates the torso off the ground thanks to posterior pelvic tilt. The psoas major and rectus femoris, which are hip flexors, contract during a sit-up to bring the thighs closer to the chest. In reality, it’s the hip flexor muscles, not the rectus abdominis, that are what move the body during a sit-up. The abdominal muscles are frequently thought of as the primary target of the sit-up exercise. Sit ups work the hip flexors more than the abs This emphasizes the possibility that sit-ups could harm the spine and supports the idea that different exercises might be a better option for people trying to develop their core without endangering their spinal health. The chart above compares the study report and illustrates how doing sit-ups puts far more pressure on the spine than doing other exercises. The increased pressure inside the spinal discs makes you more susceptible for a herniated disc. This means that performing sit-ups can cause the spine to be compressed up to or past this safe limit.įor people who already have lower back problems or who perform sit-ups improperly, this can be very dangerous. In order to put this into perspective, the recommended safe limit for disc pressure is somewhere around 3100 N. It was shown that the pressure on the lumbar spine discs during sit-ups ranged from 2500 to 3300 N (Newtons), as opposed to just 400 to 700 N when standing, walking, and other commonplace activities. Of all the activities examined, the sit-up produced the most pressure on the spine. Nachemson measured the pressure on the lumbar spine during various workouts for the study. Alf Nachemson of Sweden completed one of the most well-known studies on the effects of sit-ups on the spine. Sit ups put too much pressure on the spine Here are three reasons why you shouldn’t be doing it: 1. This version of the sit up has since been recognized as a terrible exercise.
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