How to do sit-ups for beginners

In order to lose body fat, especially fat on the waist and abdomen, most people choose to do some sit-ups to achieve the effect of weight loss. However, many people do sit-ups in an incorrect posture, which may sometimes cause muscle strain in the waist or compress the neck nerves with their hands. So what is the most correct posture for beginners to do sit-ups? Let’s take a look at it together.

Method and steps: Place your feet flat on the ground, spread your knees shoulder-width apart, bend your knees about 90 degrees, and bend your knees to avoid injuries to your waist and back. When fixing or pressing your ankle, do not use excessive force to avoid using the thigh and hip flexor muscles, which will reduce the consumption of abdominal muscles. The position of your hands should be determined based on the strength of your abdominal muscles. The closer your hands are to your head, the more strenuous it will feel.

When you first do sit-ups, you can place your hands on both sides of your body. Once you get better, you can cross your hands in front of your chest or place them beside your ears. Do sit-ups slowly, like in slow motion; don't move too fast to avoid straining your abdominal muscles. Breathe normally and don't hold your breath. When you sit up, you should exhale, which will exercise the deeper abdominal muscles. After your body is 15 to 30 centimeters off the ground, you should pause for a moment and tighten your abdominal muscles, then lie down slowly and return to the original position.

When your back touches the ground, you can start the next sit-up and repeat this cycle. Beginners should avoid doing too much at one time. They can start with 5 times, then add one more time each time until they can do 15 times in a set, and then slowly progress to 3 sets. Note: Do not force your elbows to touch your knees to avoid damaging the cervical spine and causing nerve compression; do not force your body to rotate (right elbow touching left knee, left elbow touching right knee, etc.), as this will not help strengthen your abdominal muscles and may even cause injury to your lower back due to the pressure caused by the rotation.

The above is a detailed introduction to the steps for beginners on how to do sit-ups. I believe that beginners have a better understanding of the various sit-up postures. Another thing to note is that for beginners, when they first start doing sit-ups, the strength and number of times should be controlled. Don't do too many reps each time to avoid muscle strain.