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February 8, 2025
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Sit-ups: If you make a mistake, they are of no use

Sit-ups: If you make a mistake, they are of no use

Sit-ups are probably one of the most well-known and popular exercises when it comes to training the abdominal muscles. But no matter how simple the exercise looks, errors often creep in during execution, which in turn can have a major impact on how it works.

Do sit-ups correctly: avoid these mistakes

Classic sit-ups are also called trunk bends. This means lifting the entire upper body. So when you do sit-ups, you sit up. By the way, this is also different from crunches, in which only the upper back is lifted off the floor.

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Sitting up not only trains the rectus abdominal muscles, but also the transverse abdominal muscles, the internal and oblique abdominal muscles and the posterior abdominal muscles. In addition, sit-ups have a positive effect on posture. Abdominal muscle training relieves strain on the back, which improves posture.

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In order for sit-ups to be effective, they must be done correctly. Unfortunately, this is not always the case. If done incorrectly, other muscles may be doing all the work.

This applies, for example, if you pull yourself up too much using your feet, which, for example, are stuck under the edge of the sofa as support.

Women also often tend to tilt their hips forward when moving upwards. This works the hip flexors and not the abdominal muscles.

Step by step: This is how sit-ups work correctly

In order to avoid the above-mentioned mistakes, it is important to perform sit-ups correctly. This starts with the starting position.

  1. Lie on one mat on your back and make sure that the entire back area is in contact with the floor. Bend your legs and place your feet hip-width apart so that the toes point forward.
  2. You place your hands on your temples. It’s better not to fold your hands behind your head because that puts strain on your neck.
  3. Lift your upper body evenly towards your legs. The strength comes solely from the stomach. The shoulder blades lift off the ground first, followed by the upper and lower back. As you come up, you breathe out.
  4. When you’re sitting, lower your upper body back onto the mat. First the lower back is in contact with the floor again, then the upper back and finally the shoulder blades. Breathe in as you do this. Finally, your body should lie flat on the floor like a board.

Repeat the up and down movements 20 times in three to four sets. You should take a break of at least one minute between repetitions.

Important: While performing the sit-ups, your abdominal muscles should be tense the entire time and your belly button should be pulled inward.

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