What is the correct posture for sit-ups?

When doing sit-ups, the abdomen moves a lot, so if you stick to the exercise, it can help reduce abdominal fat. However, some people often support their heads with their hands when doing sit-ups, which may cause problems with the cervical spine. So it is a good thing to want to lose weight through exercise, but you also need to pay attention to the correct posture and movements to avoid unnecessary injuries. So, what is the correct posture for sit-ups?

1. Relax your body and lie on your back on the bed or on the floor.

2. Raise your legs and place them on bedding or a chair so that your knees and hips are approximately at right angles. This will prevent the thigh and groin muscles from being involved in exerting force.

Warm tip: If the height of the bed or chair is not suitable, you can stack them with books or magazines, and the height can be freely controlled.

3. Cross your hands in front of your chest.

4. After starting the movement, contract your abdominal muscles, lift your upper body up, and feel your shoulder blades (upper back) leave the bed.

Warm tip: It is best to lie on a yoga mat with high friction to prevent your buttocks from rushing forward with the movement of your body, which will affect the standard of the movement.

5. Then slowly lower yourself until your shoulder blades lightly touch the bed, and immediately repeat the next movement.

6. Generally, do 2 to 3 sets each time, rest for about 1 minute between sets, and 15 to 20 times per set.

Note: During the movement, the waist should not leave the bed or the ground at all times, only the upper body is lifted and lowered. You can observe whether your head or elbows touch your knees. If so, it means that your waist has left the ground, so you should pay attention to correct it.

To make it easier, place your hands at your sides or reach them up and forward, touching your knees with your fingers as you lift your torso. If you want to increase the difficulty, you can slow down the movement or increase the number of times. This movement does not have a large range of motion, but it is very effective for the abdominal muscles and is one of the basic movements in fitness training.

No matter what kind of exercise it is, it should be based on physical health. If you do some weight loss exercises at the expense of your health, it will often be counterproductive. So when doing sit-ups, you must pay attention to the correct posture. If you want to lose weight all over your body, you need to combine it with other aerobic exercises at the same time.