What is the standard posture for sit-ups?

Many people know that sit-ups are very effective in reducing belly fat. Some people even do sit-ups every day, hoping to develop beautiful abdominal muscles. However, many people don’t know much about the standard of sit-ups. If you don’t do sit-ups correctly, you won’t get twice the result with half the effort. Let me introduce to you the standard posture of sit-ups!

Methods/Steps

1. Sit-ups: Lie flat on the ground with your calves on a bench, then contract your shoulders and create an arc with your upper abdomen, as if you are going to roll forward. I don't push my head so far forward that it touches my legs during the movement because that means my back will leave the ground and my hips will start to take on the work that should be done by my abdomen. As I descend, I slowly let my shoulders return to the ground without relaxing my abs. Many people like to put their hands behind their head when doing this exercise, but most of the time, all they do is pull their head forward. I usually put my fists in front of me.

2. Vertical leg raise: When doing this exercise, you should first avoid swaying, keep your body tense, and control the speed of the movement. To hit my intercostal muscles, I rotate my knees side to side, which also works my obliques. The key to a proper leg raise is to extend your hips forward. If you simply raise your legs, it will be comfortable, but it will only stimulate your buttocks instead of your abdominal muscles. Do it my way, the exercises are very strenuous but will totally work your abs. The speed of the movement varies from person to person, but make sure you lower your legs slowly to prevent swaying. Remember: your goal is to work your abs, not to lift your legs any way you can. If you find it difficult to do this exercise with your legs fully straight, do it with your knees bent. When your abdominal muscles become strong, gradually move on to your legs.

3. Seated leg raise: This movement can better stimulate the lower abdominal muscles. Sit on the edge of the bench, extend your legs forward and down, lean your body back about 10 degrees, and hold the edge of the bench to maintain your balance. Without bending your knees, lift your legs up until your toes are parallel to your eyes, then slowly lower them with control. Control and tension are crucial throughout the movement, and even the slightest slip-up can result in a lower back injury. As your abdominal muscles become more and more tired, you can gradually bend your knees until you completely understand it.

Precautions

Many people like to do this exercise while lying flat on a bench, which can cause the hips and abdomen to rotate inversely, putting the lower back at risk of injury. It can also reduce the arc tension of the abdomen and put more tension on the buttocks rather than the lower abdominal muscles. Beautiful abdominal muscles depend on three factors: a proper diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can you have the abdominal muscles you have always dreamed of.

Abdominal muscles are a symbol of strength and also serve as armor to protect important body parts. Weak abdominal muscles may lead to anterior pelvic tilt and increased lumbar curvature, increasing the chances of low back pain. It is very necessary to exercise your abdominal muscles.

The above is some introduction about the standard sit-up posture. I believe you will find these contents very helpful when doing sit-ups. What needs to be reminded here is that for those who are new to sit-ups, do not excessively pursue quantity when you first start doing sit-ups. You should master the appropriate training degree according to your physical strength. Excessive training will lead to muscle strain.