Is it better to bend down or straighten up for sit ups

Keeping the waist naturally bent during sit ups is more in line with the physiological structure of the human body. Completely straightening the waist or excessively bending over may increase lumbar pressure. The correct posture should maintain the natural curvature of the spine, with the core muscles exerting force to roll up the upper body. During sit ups, the natural slight bending of the waist can better protect the lumbar intervertebral disc. When the spine is in a neutral position, the synergistic force exerted by the rectus abdominis and iliopsoas muscles is most efficient, while avoiding overcompensation of the lumbar spine. The traditional straight waist posture can cause excessive tension in the waist muscles, which may lead to lumbar strain; However, excessive bending may lead to exacerbation of lumbar lordosis, which may affect spinal stability in the long term. It is recommended to keep the chest curled towards the pelvic direction at the top of the movement, and always keep the lower back close to the cushion surface.

In special circumstances such as lumbar disc herniation patients, any form of sit ups should be avoided and static training such as plank support can be used instead. Pregnant women, people with osteoporosis, and patients in the recovery period of lumbar surgery should also carefully choose this movement, and adjust the training plan under professional guidance if necessary. If there is persistent lower back pain or radiating pain in the lower limbs after training, stop immediately and seek medical evaluation.

It is recommended to strengthen core stability with abdominal breathing during daily training, and control each movement within 15 times to avoid muscle compensation. Fully stretch the waist and abdominal muscles before and after exercise, and stimulate the abdominal muscles from multiple angles by combining variable movements such as abdominal roll and reverse abdominal roll. Long term sedentary individuals should first improve hip joint flexibility before attempting sit ups to avoid compensatory lumbar injury caused by tension in the iliopsoas muscle. Individuals with a larger body weight can first lose weight through dietary control and aerobic exercise, and then gradually incorporate resistance training.