Ab-sense Makes the Back Grow
Stronger
For: Don't Back Away from Exercise, February 2002
Many people do sit-ups either to trim the midsection or to strengthen abdominal muscles in order to prevent lower-back problems. The fact is, sit-ups won't selectively burn fat deposits around the waist, and many kinds of sit-ups can actually endanger weak back muscles by putting excessive strain on them.
But when done right, sit-ups strengthen the three sets of abdominal muscles, which are otherwise hard to exercise, and strong abs provide better support for the back. They also give you more power for running, tennis, and many other activities.
Instead of old-fashioned sit-ups,
do the curl-up, also called the crunch. Two important things
to avoid: don't sit up all the way, and don't go fast.
Lift only your upper back off the floor, not your entire torso—this
way you focus on your abs, not upper back and hips. And forget about
doing hundreds of rapid sit-ups. When you perform them so quickly,
momentum takes over, and your abs don't get an optimal workout.
Make sit-ups more challenging by doing them slowly, or add some
variations.
Do it our way
1. Lie on the floor with your knees bent, several inches apart, and your feet flat on the floor.
2. Contract your abdominal muscles while pressing your lower back into the floor, which will cause your upper body to lift up.
3. Come up to no more than a 30° angle. Hold for a few seconds.
4. If you're just
starting out, keep your arms straight at your sides as you sit up.
Crossing your arms over your chest makes it a little harder. (To
increase the difficulty as you progress, place your hands
behind your head or near your ears. Do not use your hands to pull
your head up—that can cause neck strain and will reduce the
work done by your abdominal muscles.)
5. Slowly lower your back to the ground. Make sure you lower your shoulders and head all the way to work the abdominals through their full range.
6. Start with three sets of five sit-ups (with a brief rest between sets) three to five times a week, if you can. Gradually work up to three sets of 15 sit-ups.
Variations: If you want to work all three sets of abs fully and have no trouble with your lower back, vary your sit-up routine. Try curl-ups, as described, but with your lower legs up on a bench. Or try "reverse crunches," in which you move your legs, not your torso: keeping your lower back pressed into the floor and your knees bent, slowly bring your knees toward your chest. And don't forget those twisting sit-ups for your obliques, the muscles located toward the sides of the abdominal area.
UC Berkeley Wellness Letter, September 2001
