Is it better to practice sit ups on the upper abdomen or lower abdomen

Sit ups mainly exercise the upper abdominal muscles, with weaker stimulation on the lower abdomen. If you want to strengthen your upper abdominal muscles, you can choose standard sit ups, while leg lifts are more suitable for your lower abdomen.

Standard sit ups primarily activate the upper rectus abdominis muscle through trunk flexion, with hip joint fixation and concentrated contraction force in the upper abdomen during the movement. This action can effectively enhance core stability and is suitable for people who need to improve their trunk forward bending strength. But it is important to lightly touch the ear side with both hands to avoid neck compensation, and always keep the waist close to the ground to prevent excessive pressure on the lumbar spine. Practice three to four times a week, with fifteen to twenty times per group being appropriate.

For lower abdominal training, it is recommended to perform reverse rolling or hanging leg lifts, which move the lower rectus abdominis muscle by tilting the pelvis backwards. Sit ups have limited stimulation on the lower abdomen, as the hip flexors are prone to compensatory force. If long-term incorrect practice may lead to lower back pain, it is recommended to combine static movements such as plank support to balance the development of core muscle groups. Special populations such as those with lumbar disc herniation should adjust their training plan under the guidance of a doctor. Regardless of which training method is chosen, aerobic exercise and dietary control must be combined to show abdominal muscle lines. Warm up thoroughly before training, and stretch your abdomen after training to avoid muscle stiffness. It is recommended to develop a plan based on personal physical fitness and fitness goals, gradually increasing intensity, stopping pain immediately, and consulting a professional coach or physician.