The sit-up (or curl-up) is an abdominal endurance training exercise to strengthen, tighten and tone the abdominal muscles. It is similar to a crunch (crunches target the rectus abdominis and also work the external and internal obliques), but sit-ups have a fuller range of motion and condition additional muscles.
Sit-ups begin with the practicing individual lying with their back on the floor, typically with the arms across the chest or hands behind the head and the knees and toes bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground. Some argue that sit-ups can be dangerous due to high compressive lumbar load[1] and may be replaced with the crunch in exercise programs.[2] Performing alternative abdominal exercises to sit-ups actually increases the ability to do sit-ups.[3]
Performing sit-ups do not cause the spot reduction of fat at the waist.[4] Gaining a "six pack" requires both abdominal muscle hypertrophy training and fat loss over the abdomen—which can only be done by losing fat from the body as a whole.[citation needed]
The movement can be made easier by placing the arms further down away from the head. Typical variations to this include crossing the arms to place the palms on the front of the shoulders[5] and extending the arms down to the sides with palms on the floor.[6] The 'arms on shoulders' variation is also used to make the incline sit-up[7] easier.
More intense movement is achieved by doing weighted sit-ups,[8] incline sit-ups with arms behind neck[9] and even harder by doing the weighted incline sit-up.[10]
Health risksedit
With improper form, full sit-ups have been found to cause back pain and arching of the lower back, increasing the risk of back injury.[11]
Since the 2010s, every branch of the U.S. armed forces have begun to phase out sit-ups, due to the high rates of lower-back injury.[12]
^McGill, Stuart M. (June 1999). "Stability: from biomechanical concept to chiropractic practice". Journal of the Canadian Chiropractic Association. 43 (2): 75–88. PMC2485366.
^McGill, Stuart (2002). Low Back Disorders: Evidence-based Prevention and Rehabilitation. Human Kinetics Publishers. ISBN978-0-7360-6692-1.[page needed]
^Childs, John D.; Teyhen, Deydre S.; Benedict, Timothy M.; Morris, Jamie B.; Fortenberry, Andrew D.; McQueen, Rene M.; Preston, Janice B.; Wright, Alison C.; Dugan, Jessica L.; George, Steven Z. (2009). "Effects of Sit-up Training versus Core Stabilization Exercises on Sit-up Performance". Medicine & Science in Sports & Exercise. 41 (11): 2072–2083. doi:10.1249/MSS.0b013e3181a84db2. PMID 19812508.
^Katch, Frank I.; Clarkson, P. M.; Kroll, W.; McBride, T.; Wilcox, A. (September 1984). "Effects of sit up exercise training on adipose cell size and adiposity". Research Quarterly for Exercise and Sport. 55 (3): 242–47. doi:10.1080/02701367.1984.10609359.
^"Sit-up (arms crossed)". Retrieved 20 November 2014.
^"Sit-up (arms down)". Retrieved 20 November 2014.
^"Incline Sit-up (arms crossed)(2qqa)". Retrieved 20 November 2014.
^Mull, Amanda (28 May 2022). "The Sit-Up is over". The Atlantic. Retrieved 31 May 2022.
February 25, 2024
curl, abdominal, endurance, training, exercise, strengthen, tighten, tone, abdominal, muscles, similar, crunch, crunches, target, rectus, abdominis, also, work, external, internal, obliques, have, fuller, range, motion, condition, additional, muscles, form, co. The sit up or curl up is an abdominal endurance training exercise to strengthen tighten and tone the abdominal muscles It is similar to a crunch crunches target the rectus abdominis and also work the external and internal obliques but sit ups have a fuller range of motion and condition additional muscles Sit up form Contents 1 Form 1 1 Variations 2 Health risks 3 See also 4 ReferencesForm editSit ups begin with the practicing individual lying with their back on the floor typically with the arms across the chest or hands behind the head and the knees and toes bent in an attempt to reduce stress on the back muscles and spine and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground Some argue that sit ups can be dangerous due to high compressive lumbar load 1 and may be replaced with the crunch in exercise programs 2 Performing alternative abdominal exercises to sit ups actually increases the ability to do sit ups 3 Performing sit ups do not cause the spot reduction of fat at the waist 4 Gaining a six pack requires both abdominal muscle hypertrophy training and fat loss over the abdomen which can only be done by losing fat from the body as a whole citation needed Variations edit nbsp Seabees conduct a situp variationThe movement can be made easier by placing the arms further down away from the head Typical variations to this include crossing the arms to place the palms on the front of the shoulders 5 and extending the arms down to the sides with palms on the floor 6 The arms on shoulders variation is also used to make the incline sit up 7 easier More intense movement is achieved by doing weighted sit ups 8 incline sit ups with arms behind neck 9 and even harder by doing the weighted incline sit up 10 Health risks editWith improper form full sit ups have been found to cause back pain and arching of the lower back increasing the risk of back injury 11 Since the 2010s every branch of the U S armed forces have begun to phase out sit ups due to the high rates of lower back injury 12 See also edit nbsp Wikimedia Commons has media related to Sit ups Crunch exercise Plank exercise Squat exercise References edit McGill Stuart M June 1999 Stability from biomechanical concept to chiropractic practice Journal of the Canadian Chiropractic Association 43 2 75 88 PMC 2485366 McGill Stuart 2002 Low Back Disorders Evidence based Prevention and Rehabilitation Human Kinetics Publishers ISBN 978 0 7360 6692 1 page needed Childs John D Teyhen Deydre S Benedict Timothy M Morris Jamie B Fortenberry Andrew D McQueen Rene M Preston Janice B Wright Alison C Dugan Jessica L George Steven Z 2009 Effects of Sit up Training versus Core Stabilization Exercises on Sit up Performance Medicine amp Science in Sports amp Exercise 41 11 2072 2083 doi 10 1249 MSS 0b013e3181a84db2 PMID 19812508 Katch Frank I Clarkson P M Kroll W McBride T Wilcox A September 1984 Effects of sit up exercise training on adipose cell size and adiposity Research Quarterly for Exercise and Sport 55 3 242 47 doi 10 1080 02701367 1984 10609359 Sit up arms crossed Retrieved 20 November 2014 Sit up arms down Retrieved 20 November 2014 Incline Sit up arms crossed 2qqa Retrieved 20 November 2014 Weighted Sit up Retrieved 20 November 2014 Incline Sit up Retrieved 20 November 2014 Weighted Incline Sit up arms crossed Retrieved 20 November 2014 Abdominal Training Mull Amanda 28 May 2022 The Sit Up is over The Atlantic Retrieved 31 May 2022 Retrieved from https en wikipedia org w index php title Sit up amp oldid 1182976711, wikipedia, wiki, book, books, library,
