Skip the Sit-Up
For many years, fitness professionals have used the sit-up as the exercise of choice for the core. It is important to train core muscles, which include the muscles around your trunk and pelvis, for both balance, stability, and strength. Additionally, a tight core makes you look thinner, since generally you will have tight abs and a slimmer waistline! While most experts agree that a strong core is crucial to any exercise routine, there is some discrepancy on the best way to achieve this goal. Those educated in the field contend that the sit-up is outdated and shouldn’t be used to exercise because it presents too great a risk of back injury.
According to Dr. Stuart McGill, a professor of spine biomechanics, sit-ups can place hundreds of pounds of compressive force on the spine. McGill has published many studies and written over 200 scientific papers and found that repeatedly performing sit-ups and flexing can squeeze the discs in the spine. This may potentially lead to herniated discs, which press on the nerve and cause pain.
Old school sit-ups can be damaging to your lower back because the sit-up recruits and overuses the hip flexor muscles. When you perform a sit-up, you push your spine into the floor and use your hip flexor muscles to lift you up. Hip flexors that are too strong or too tight can pull on the lower back and create discomfort by compressing the lumbar discs and creating back spasms and lower back pain. For example, the psoas, one of the hip flexor muscles, runs from the upper thigh to the lower back, and when it is contracted, it causes the pelvis to shift into an anterior position, forward and down. This position may cause discomfort plus it may increases pressure on the disks. When the feet are anchored down, this exacerbates the problem. Additionally, many people contract the neck when performing sit-ups, causing neck strain.
The Canadian Armed Forces has recognized the negative repercussion of the sit-up and recently banned it from its fitness test. Many military experts in the US are trying to cut it from the Navy and Armed Forces as well. In fact, a commander at the navy was quote as saying that sit-ups don’t prepare us for daily life activities. Core strength is needed to pull, push, carry and lift, and the sit-up is not an effective way to stabilize the abs to perform these daily motions.
Instead of a traditional sit-up, McGill recommends a modified curl-up that he created where the hands palm down are positioned under the low back to lessen the pressure on the spine. The back should not be flattened on the ground, and the shoulders barely leave the floor. The crunch up should be slight in order to work the abdominal muscles; you do not have to crunch up very much. Additionally, it is possible to do a modified sit-up or crunch on a stability ball, but this not recommended for everyone, and a personal trainer should evaluate you to determine your individual level and physical limitations.
Another good core exercise is the plank because it recruits more muscles on the front, sides and back of the body instead of just a few target muscles like the sit-up does. Most of our activities of daily living, in addition to sports and recreational activities, require muscles to work together instead of in isolation like the sit-up. Using patterns of movement that are dynamic will help strengthen the entire set of core muscles used everyday.
Other research also supports the fact that the sit-up is not the best exercise for abdominal strength. According to a study published in the Journal of Orthopaedic and Sports, researchers found that exercises on a swiss medicine ball were more effective than the traditional bent knee sit-ups/crunches.
The sit-up has continued to remain popular because the general population believes they cannot have tight, toned abs without them in their routine. However, powerlifters and weightlifters develop amazing abdominal muscles without the sit-up and use only total-body lifts, such as squats, power cleans and deadlifts. Dr. Stuart McGill further states that toned abdominals are not about crunches; it is about lower body fat. So even if you do not have any back or neck pain from sit-up, why take the risk of damaging your spine and potentially causing back pain in the future? Great abs are possible without the sit-up, so cut them out of your routine!