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Sit Ups are one of the most commonest exercises you will see in any gym!

The questions remains though is it truly a good exercise, and if do, what makes the Sit up such a good exercise?

We may even have doubters but why is this the case?

All of these questions but nothing to answer for until you start reading this article!

I will start by detailing why Sit Ups are done, the reason is to strengthen the Rectus Abdominals in many peoples perception. We engage the Abdominals placing more emphasis on the lower portion of the Abdominals on the upward and lowering phase of the exercise naturally.

The upper Abdominal on the other hand can be more difficult to engage due to the rib cage either flaring, or the Abdominals are overall in the upper section just weak.

What people may or may not realise is often Sit Ups are done incorrectly, we tend to see the exercise done from the floor lying flat on your spine and so you should.

The great difficulty we have is the spine will become rounded and pronounced in the middle section. We need to remember to determine exercising the core we need to engage the lower back, almost immediately from arching the back we have begun to disengage the core.

By flexing the spine (the spine arches) we will see a the anterior (front Vertebrae) become unesscarily compressed and the posterior Vertabrae will then become outstretched and exposed.

The Sit Up is an exercise when done correctly it will provide great spinal stability training alongside overall core engagement (Lower Back and Abdomnals and Oblique frame)

The proper technique will involve engaging your neck flexors this will mean your chin is placed downwards toward your chin bone by about 10 degrees of normal up right position.

We will often use something to place on our feet so we are stationary. We then maintain a neutral spine and flex from the hip upwards, we should have no exacerbated back arches.

We have a range of 90 degrees to flex upwards we should aim for forty five degrees with our feet on the ground. If we begin to raise our spine anymore forward the spine will become arched and then we start affecting our Peripheral tissues (neurological function of tissues)

By flexing up to 45 degrees and creating a hollow spine we are engaging the local muscles ( deep tissue muscles often near the spine) The spine is the structure and function of the body in many ways.

If we teach our body to perform a properly engaged Sit Up we will see a standardised improvement in core function. If we teach a improper Sit Up we may result in injuring ourselves, but also we are lacking stability and integrity which are two important aspects in Core Training.

So concluding the technique is done correctly yes it can be a very good exercise to do, whilst engaging the core we will have significant contraction of the Hip Flexors as well when we draw our torso upwards.

 

 

 

 

 

 

 

 

 

 



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