Is sit-ups harmful to the waist?

Sit-ups are an exercise that you can do at home. If you do sit-ups with the correct posture, you can effectively exercise your abdominal muscles. If you do sit-ups every day, your abdominal muscle lines will become more and more beautiful over time. However, some people may experience back pain after doing too many sit-ups due to incorrect posture. So, are sit-ups harmful to the waist?

Sit-ups, as an exercise that involves the thoracic spine, lumbar spine, and hip joints, must be no stranger to many of our friends. The purpose of the exercise is mainly to strengthen the abdominal muscles and waist through local exercise, to enhance the strength of the abdomen, buttocks and thighs, which not only helps to forge muscle curves, but also makes people look more fit. However, you should also pay attention to the method and technique of sit-ups.

1. Impact on the waist

Sit-ups do have a certain impact on the waist. On the one hand, sit-ups involve the gluteal muscles and abdominal muscles, which requires arching the back, which can easily cause damage to the spine. The leverage force exerted by the gluteal muscles will also compress the lumbar intervertebral disc. Simply increasing the number of sit-ups may aggravate tension in the flexor chain, which can easily hurt the back and put pressure on the spine over a long period of time, so it should be given enough attention.

2. Matters needing attention

In order to avoid or minimize the impact of sit-ups on the waist, it is recommended not to do sit-ups alone. It is necessary to pay attention to doing some aerobic exercises, plank support, side plank and other basic exercises that help muscle development, gradually increase the number of sit-ups, do sit-ups slowly, pay attention to the movements and essentials of sit-ups, and ensure the effect of exercise.

1. Gradually increase the number of sit-ups

For a participant who has just started to train abdominal muscles with sit-ups, the principle is to do no more than 10 sit-ups each time (train your abdominal muscle strength first). After completing each sit-up, you should stand up or lie down to rest and allow your abdominal muscles to relax for more than 10 minutes.

2. Do sit-ups slowly

The main training goal is the endurance of the abdominal muscles. Therefore, only by slowly performing sit-ups can the endurance of the abdominal muscles be effectively trained.

3. Sit-ups

The muscles in the upper abdomen of the human body mainly include the rectus abdominis, external oblique muscles and internal oblique muscles. Therefore, if sit-ups are performed with the upper body in the sagittal plane (sitting with shoulders parallel), the training effect of the external and internal oblique muscles will be significantly limited. Only by adding rotation of the body's longitudinal axis (right shoulder girdle to the left leg and left shoulder girdle to the right leg) can the incoordination of abdominal muscle training be avoided.

Through the above introduction, I believe many friends have some understanding of the question of whether sit-ups have an impact on the waist. Experts in relevant fields remind that sit-ups are a common method of waist and abdominal exercise, but it is not the only means, so you must pay attention to its methods and methods to better ensure its effectiveness and avoid various consequences caused by blind or irregular exercise.