Do sit ups use waist and abdominal strength

Sit ups mainly rely on the strength of the waist and abdomen to complete the movement, while requiring the coordinated cooperation of hip flexors and leg muscles. The core force areas for sit ups are the rectus abdominis, external oblique abdominis, and iliopsoas muscles. Improper posture during the exercise may cause compensation in the neck or lumbar spine. The standard posture for sit ups requires lying flat with knees bent, feet fixed, and the upper body rolled up towards the knees through abdominal contractions. The rectus abdominis muscle is responsible for trunk flexion, the external oblique muscle assists in body rotation, and the iliopsoas muscle helps with hip flexion. If the movement amplitude is too large or the speed is too fast, it may cause excessive tension in the lumbar muscles, and even lead to an increase in lumbar pressure. Some people are accustomed to using their arms to pull and stretch their necks, which can easily cause cervical strain.

Some trainers may involuntarily mobilize the hip flexor muscle group to exert force due to insufficient core muscle strength, which may weaken the effectiveness of abdominal training. For those with lumbar disc herniation or lumbar muscle strain, sit ups may worsen the condition, and it is recommended to switch to lower pressure movements such as abdominal compression on the lumbar spine. Pregnant women and those in the recovery period after surgery should avoid this movement.

It is recommended to control the speed during sit ups, keeping the chin slightly retracted and the waist pressed to the ground, 10-15 times per group. Multi angle strengthening of the core muscle group can be achieved by combining movements such as flat plate support and reverse abdominal roll. After exercise, waist stretching is required. Individuals with a large body weight or long-term back pain should choose alternative training programs under the guidance of professional coaches to avoid sports injuries.