7 variations sit-up for best benefits
7 variations sit-up for best benefits
Sit-ups are usually viewed as simple and basic exercises. After all, for performing such a classic exercise it is enough just to lie on your back, press your knees, place your feet flat on the floor, then raise your torso towards your knees, lowering afterward.
However, it is an effective bodyweight exercise, with its prime focus on strengthening the core muscles, majorly the rectus abdominis, that is, the muscle group associated with the "six-pack". Performing sit-ups, the abdominal muscles are targeted unmistakably. Other muscles are also utilized in this process, hence you can render much help from this particular exercise. The benefits you are going to avail from sit-ups are huge, hence you should do them regularly.
What are the health benefits of sit-ups?
Some of the reasons listed below as to why one should do sit-ups daily!
1. Sit-ups strengthen core muscles
According to 2016 research published in the Journal of Physical Therapy Science, individuals who perform sit-ups have witnessed a significant increase in their abdominal muscle activation. "This exercise targets the rectus abdominis along with obliques and lower back muscles essential for core stability," says fitness expert Shikha Singh.
2. Improve posture
Abdominal sit-ups will strengthen muscles of the abdomen, lower back and pelvis. These muscles support alignment of the spine properly. Once the alignment is proper, postures will improve.
3. Improve flexibility
Sit-ups provide a great range of motion for the body that, in fact, will help stretch the spine and hip flexors. As a matter of fact, this movement may also increase flexibility within the spine, hips, and even the legs, which is very helpful for total mobility and can prevent stiffness within the body.
According to the Journal of Strength and Conditioning Research, abdominal training, such as by doing sit-ups, improves muscular endurance. Muscular endurance is the most critical in response to continuity of the activity, enhancement of performance in sporting activities, and sustaining work over a period without fatigue.
4. Supports balance and stability
A strong core, developed through sit-ups, improves balance and stability. Both of these are important to master dynamic movements, avoid falls, and maintain coordination in anything from sports to everyday movement.
5. Encourage injury prevention
"If you have a strong core, it can support your hips as well as knees," the expert says. This way, it makes them less susceptible to injury during any physical activity. But you can end up with lower back or neck injuries if you don't do sit-ups in the right way.
6. Sit-ups support weight loss
Sit-ups themselves aren't one of those high-calorie-burning exercises that burn belly fat, but they are a contributor to muscle building. "Increased muscle mass can help fire up metabolism, which plays a key role in a person's weight-loss journey," says Singh.
7. Improve athletic performance
A well-developed core through engaging in various exercises, like sit-ups, is important in athletic performance. It provides stability and ensures that the flow of energy from the upper body to the lower body is efficiently transferred, maximizing power, increasing speed, and offering endurance for running, swimming, and weightlifting.
How to Do a Sit-Up?
Sit-ups and crunches look similar; however, they are quite different. So, if you want to perform sit-ups, here's how you do it:
D Lie on your back on any flat surface, but you should feel comfortable.
Bend your knees with your feet flat on the floor and hip-width apart.
You can either place your hands behind your head or just near your chest; whatever feels comfortable. Whatever you choose, try not to put any pressure on your neck.
Engage your core muscles-abs, lower back, and glutes-by drawing your navel to your tail bone.
Once the core is engaged, lift your upper body.
Go back slowly to the first step.
"You should try to do 10 to 15 reps for three to four sets at least two or three times in a week and if done consistently it will gradually make your core strong," says the expert.
Variations of sit-ups
The basic movement remains the same; however, a few variations can be added to make this exercise more enjoyable and challenging.
1. Weighted sit-ups
Additional weights in the form of dumbbells or plates can be used.
Hold the weight near your chest or overhead and then lift your upper body.
2. Declined sit-ups
Lie down on the decline side of the bench and fix your feet on the pad of the bench.
Engage your core and lift your upper body.
3. V-sit-ups
Lie down on your back with arms overhead and straight legs.
Now engage your core by drawing naval to the tailbone, lift your upper body and legs simultaneously bringing your toes towards your hands making 'V' shape and then slowly going down.
4. Full sit-ups
Lying down flat on your back with feet hip-width apart with arms extended overhead.
Now lift your upper body and tap on your toes, and then go back slowly.
5. Jack knife sit-ups
Lie flat on the back with arms overhead and legs straight.
Lift both arms and legs together, bring toes to hands, and then go down slowly.
Who should avoid doing sit-ups?
Sit-ups seem easy but they are not for all. Here are individuals who must avoid doing sit-ups -
People with lower back pain or any injury must not do this, as it can aggravate the conditions. A sit-up is a spine flexion movement that puts a strain on your spine, and if it is already injured, doing sit-ups can worsen it.
Not for pregnant women: there is already a lot of stress and load on the lower back, and doing sit-ups can be a disaster.
People tend to strain their necks while doing sit-ups. So, those people who have any kind of neck pain must avoid this exercise.
The benefit of sit-ups has help to attain a strong core, improve posture, and aid in weight loss, making them worth inclusion into one's all-rounded routine of training. But do it properly in order to avoid injuries.
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