What is the supine posture for women?

There are countless ways to lose weight, but there are still few that are simple and effective. Many girls know that sit-ups can help lose weight, especially reduce abdominal fat, making the waist slimmer. It can also make the abdomen tighter and free of excess fat. However, many people do not do the most standard posture. Today we are going to learn the standard sit-ups.

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 performed properly, thus affecting the effect of 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.

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 the shape of a step. 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.

But for beginners, everyone should know how to proceed step by step and do as much as they can. If they force themselves, it may cause abdominal pain or back pain, which is counterproductive. You can slowly increase the number of times to adapt yourself so that you don’t get injured. So you should know when to stop exercising.