Is it okay to do sit ups without exercising abdominal muscles

Sit ups can exercise the abdominal muscles, but the effect is limited and there are potential risks. Abdominal muscle training requires a combination of multiple movements, and sit ups are more suitable as an auxiliary exercise.

Sit ups mainly exert force through the hip flexion muscle group, with weak stimulation of the rectus abdominis muscle. Long term single practice may lead to compensatory force in the waist, causing excessive pressure or muscle imbalance in the lumbar spine. The standard sit up requires both hands to be placed on the ear side, the waist to be pressed against the ground, and slow rise and fall, but most people are prone to incorrect postures such as neck extension or waist off the ground due to insufficient core strength. If there is a herniated disc or lumbar muscle strain, sit ups may worsen the injury.

A more efficient abdominal muscle training should include compound movements such as abdominal rolling, plank support, and hanging leg lifts. Rolling the abdomen can accurately stimulate the upper segment of the rectus abdominis muscle. During the movement, the chin should be slightly retracted and the waist should always be in contact with the ground; Flat support can activate the deep transverse abdominis muscle, be careful not to collapse the waist or elevate the buttocks; Suspended leg lifting significantly stimulates the lower abdomen, but requires a certain foundation of upper limb strength. It is recommended to schedule 3-4 training sessions per week, with 12-15 movements per group, combined with aerobic exercise to reduce body fat percentage in order to reveal abdominal muscle contours. In addition to targeted training, the key to abdominal muscle development lies in controlling body fat percentage, which should be reduced to below 15% for males and below 20% for females. Daily protein intake can be increased to promote muscle repair, avoid high sugar and high-fat diets, and ensure adequate sleep. If there is persistent back pain or numbness after training, stop the movement in a timely manner and consult a rehabilitation doctor.