What is the posture for sit-ups?

Many white-collar workers tend to have more and more fat on their abdomens due to sitting for long periods of time, which seriously affects the beauty of their body shape. Therefore, such people often do sit-ups to lose abdominal weight. When exercising, the correctness of the posture is closely related to the effect of the exercise, so if you want to do sit-ups, you need to use the correct posture. So, how should you do sit-ups?

The coach pointed out that when doing sit-ups, people have to lie down and lower their center of gravity. If the mat is too soft, the waist will easily lose support, making the lumbar spine uncomfortable. In addition, it will deform the movement and make the movement not done properly, thus affecting the effect of the exercise. The thickness of the mat does not matter much. For example, the mats in the gym are generally 2-3 cm thick, and beds and sofas may be thicker or thinner, which does not affect exercise.

The coach suggests that if you are doing it at home, whether you are lying on the bed or the sofa, you should raise your feet, bend your knees to 90 degrees, and bend your hip joints to 120 degrees, forming a step shape. This is the correct starting position. When doing this, your upper body should be rolled up instead of lifted up. He reminded that many people in middle school lift their waists when doing sit-ups, which is incorrect. First of all, that method does not exercise the abdominal muscles, but the psoas muscles. Secondly, that approach puts a lot of pressure on the lumbar spine, which can easily cause injury. The correct way to do it is to roll your upper body up to form an arc, but keep your waist against the mat, and try to move your head towards your knees. This method causes less damage to the lumbar spine.

For beginners, you can do sit-ups until you are exhausted and do as many as you can. An Hongbo suggested that beginners can divide their exercises into several groups, such as 2-3 groups, doing 10-20 in one group, resting for about 1 minute before doing the second group, and so on.

When doing sit-ups, it is best to do them on a relatively hard mattress to protect your waist. Also, when exercising, you should roll up your upper body instead of lifting your waist. This can avoid damage to the lumbar spine and exercise your abdominal muscles to reduce as much abdominal fat as possible.