Some things were better off left in the 80’s and just like the thigh master, doing sit-ups was one of them. For some reason however the myth that doing sit-ups is a good way to strengthen our abs continues to linger. I think we all know someone who does their 100 sit ups a night believing that it’s doing them good. If that’s you, then I hope this article can help clarify the matter. My top 3 reasons (I could have done more!) why sit-ups should NOT be part of your exercise routine.
1. Sit-ups create a great deal of load through the spine and compress our discs more than nearly every other abdominal exercise*. The long lever created as you lift up off the ground compounds the degree of force that goes through your discs. These high loads can often lead to a disc herniation or bulging disc.
2. They work your hip flexors more than your abs. Overworking your hip flexors tends to shorten them and creates poor posture. This looks like an excessively arched lower back and gives the appearance of a preggie belly. So much for that sexy flat stomach you were trying to achieve
3. Most people don’t have the strength to do a sit-up properly. Instead they rely on momentum and a jerking action to throw them to the top. As well as being a dangerous movement, this ensures your muscles are not worked evenly through the entire range of movement. This is why you see people doing 50 sit ups with ease – because they’re not doing them properly!
To recap, sit ups add excessive load to your lower back, they create poor posture and are hard to do with good technique.
For a safe alternative to sit ups, take a look at my video post “Crunches (Pilates chest lift)” where I explain how to create a strong core without risking damage to your spine.
If you’ve got a friend that still does their 100 sit ups and thinks they’re getting somewhere, do them a favour and pass on this info.
*Further reading: for information on how much load different exercises place on your spine take a look at research from Dr. Stuart McGill, a Canadian back specialist and prominent author.