About this topic
The sit-up is an exercise that strengthens the muscles in the belly and hips. Sit-ups are different than crunches. With sit-ups, your entire upper body comes off of the ground. In crunches, only the upper back lifts of the floor. With sit-ups, the work is done by the belly muscles and the muscles that bend the hip. Belly muscles do most of the work with crunches. ‚
Before starting an exercise program, ask your doctor if you are healthy enough to do this exercise. This exercise can make some back problems worse. You may want to get help from a skilled trainer or physical therapist. They can teach you how to do exercises safely and effectively. ‚
General
Steps for doing sit-ups: ‚
- Lie on your back with both knees bent and feet flat on the floor.
- Place your arms across your chest or put your hands behind your head. Putting your hands behind your head makes the exercise harder. Do not interlock your fingers behind your neck or head while doing sit-ups. This may add tension to your neck and cause strain.
- Lift your head and upper body from the floor until you reach your knees. Breathe out while lifting your upper body from the floor.
- Now, slowly lower your upper body to the floor. Breathe in while doing this.
- Relax your belly muscles all the way before starting another sit-up.
There are a few other types of sit-ups. You will always start on your back on the floor. ‚
- Keep your legs straight on the floor instead of in a bent position. This is a straight leg sit-up.
- When you sit-up, lift your body up at an angle bringing one shoulder towards your opposite knee. You will first bring one shoulder to the opposite knee. The next sit up, you do the other side. This is an oblique sit-up.
- Do a sit-up with your upper body while you bring your straightened legs up together at the same time. This is a jackknife sit-up. It is a very hard exercise.
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What will the results be?
Sit-ups may help to give you stronger abdominal and hip muscles. Your belly may also look flatter. ‚
What problems could happen?
- If you have a back problem, like a compression fracture or a ruptured disc, doing this exercise could make your problem worse.
- This exercise may cause lower back pain.
- Muscle strain may happen if you do not follow the proper steps when doing this exercise. It may also happen if you try to do too many sit-ups right away.
- Neck injury or neck strain can happen. This is often caused by putting your hands behind your head and pulling up with too much force with your hands.
When do I need to call the doctor?
Call your doctor if you have any concerns. ‚
Helpful tips
- Do warm-up exercises before and cool-down exercises after doing sit-ups.
- Exercise your back muscles in order to have a strong trunk or core.
Where can I learn more?
http://www.exrx.net/WeightExercises/RectusAbdominis/BWSitUp.html ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
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Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚