Do sit ups sit with legs arched or flat

When doing sit ups, it is recommended to bend your legs and arch them up. Placing your legs flat may increase pressure on your lumbar spine. The correct posture can effectively exercise the rectus abdominis muscle and reduce the risk of sports injuries. Bending and arching your legs during sit ups is a more scientific way. In the bent knee state, the muscles behind the thigh relax, and the abdominal muscles can better isolate and exert force, avoiding hip flexor compensation. Both feet can be fixed on the ground or lightly pressed by others to maintain pelvic stability. This posture can reduce compensatory bending of the lumbar spine and lower the probability of lower back pain. Beginners can try crossing their hands in front of their chest to avoid holding their heads and pulling their cervical vertebrae. Each group of movements should control speed and feel the contraction of abdominal muscles.

Doing sit ups with legs flat can easily lead to excessive lumbar lordosis. In the extended state, excessive involvement of the iliopsoas muscle may trigger compensatory force in the lumbar region, which may lead to increased pressure on the lumbar intervertebral disc in the long term. Some people with strong core strength may adopt a straight leg transformation, but need to maintain continuous abdominal tension to avoid arching when the waist is off the ground. This variant requires high abdominal muscle control and is not suitable for individuals with weak waist and back strength. When doing sit up training, it is recommended to follow the breathing rhythm, exhale when getting up, and inhale when falling. Practice 3-4 times a week, with 2-3 groups per session and 15-20 pieces per group. After exercise, you can do baby style stretching to relax your back and avoid immediately bending over to lift heavy objects. If there is persistent discomfort in the lower back, training should be stopped and rehabilitation physicians should be consulted. Daily protein supplementation and whole-body exercise can be combined to improve core muscle coordination.