How to avoid using the waist to exert force during sit ups

Sit ups can avoid exerting force on the waist through core activation and movement adjustment, mainly including controlling the amplitude of movements, adjusting the position of hands and feet, activating abdominal muscles, coordinating breathing rhythm, and using auxiliary tools.

1. Control the amplitude of the movement [SEP]. Reducing the height of the upper body lift can lower the probability of waist compensation. It is suggested that the scapula should be removed from the cushion to stop, and the abdominal muscles should be in a continuous contraction state at this time. Excessive lifting can lead to excessive involvement of the hip and lumbar muscles, which in turn increases lumbar pressure. You can sense the amplitude of the movement by placing a towel under your waist to ensure that the force is concentrated on the rectus abdominis muscle.

2. Adjust the position of hands and feet

Bending both legs at a 90 degree angle and placing them flat on the ground is more conducive to isolated abdominal exertion than straightening. Cross your hands and lightly touch your earlobes or chest to avoid holding your head and exerting force, which may cause neck compensation. Advanced individuals can try lifting their feet off the ground in a tabletop position to further reduce hip support, but ensure that their lower back is always tightly pressed against the cushion surface.

3. Activate abdominal muscles. Before starting the

movement, perform abdominal pre contraction and imagine the navel approaching the spine. The use of balloon exhalation combined with ascending movements can enhance the participation of the transverse abdominal muscles. Pulse like small vibrations can be added during the static holding phase to prevent lumbar relaxation through sustained muscle tension.

4. Cooperate with the rhythm of breathing

During the ascending phase, slowly exhale through the mouth until completely exhausted, and during the descending phase, inhale through the nose. Maintain a 1:1 ratio between breathing and movement rhythm to avoid holding your breath and causing a sudden increase in intra-abdominal pressure. The correct breathing pattern can help maintain abdominal wall tension and reduce alternative contractions of the waist muscles.

5. Using an assistive tool

yoga ball for training can provide an unstable surface, forcing deep core muscle groups to participate in stabilization. Placing the lower back above the sphere for abdominal curling can automatically limit the range of motion. The resistance band fixes the feet and pulls them towards the chest, providing tactile cues to help sense abdominal force.

It is recommended to combine static exercises such as sit ups with plank support to enhance core stability before conducting dynamic exercises. Perform a cat cow style spinal flexibility warm-up before training, and then use baby style stretching to relax the waist after training. In the initial stage, you can practice 2-3 groups per day, with 12-15 times per group, and the quality of the movements should be prioritized over the quantity completed. If there is waist pain, it should be stopped immediately and replaced with alternative movements such as lying down and lifting legs to strengthen the lower abdomen.