Is sit up exercise effective for abdominal muscles

Sit ups have a certain effect on abdominal muscle exercise, but they have limitations and are more suitable as auxiliary training exercises.

Sit ups mainly activate the rectus abdominis muscle through hip flexion and spinal flexion, especially with significant stimulation to the upper abdomen. Under standard movements, it can enhance core strength, help shape abdominal lines, and is suitable for beginners to establish basic muscle endurance. But this action has weak stimulation on the lower abdomen and oblique muscles, and excessive reliance on hip force may lead to lumbar compensation. Long term incorrect posture may increase lumbar pressure. It is recommended to combine isolated training exercises such as plank support and abdominal roll, and add aerobic exercise to reduce body fat percentage, in order to more comprehensively display the contour of abdominal muscles.

Traditional sit ups pose a risk of sports injuries, while modern fitness recommends an improved version of the abdominal roll movement. Rolling the abdomen reduces the range of motion of the hip joint, concentrates the load more on the rectus abdominis muscle, and avoids excessive involvement of the iliopsoas muscle. For people with high body fat percentage, it is difficult to show abdominal muscles solely through sit ups, and dietary control should be combined to reduce abdominal fat accumulation. Postpartum women should evaluate the degree of rectus abdominis separation before performing sit ups to avoid exacerbating the separation.

For efficient exercise of abdominal muscles, it is recommended to adopt a diversified training program. Schedule 3-4 core training sessions per week, alternating between static support and dynamic curling exercises, combined with 150 minutes of moderate intensity aerobic exercise per week. Ensure a daily protein intake of 1.2-1.6 grams per kilogram of body weight in terms of diet, control refined carbohydrates intake, and adjust training plans through body fat percentage monitoring. Middle aged and elderly people can switch to yoga ball rolling or kneeling pulley training, which not only reduces lumbar load but also effectively activates deep abdominal muscles.