The classic sit-up is a popular workout move. Whether you saw a Rocky training montage or learned how to perform the exercise in gym class, you've undoubtedly done numerous sets of it in an effort to get washboard abs over the years.
When the mood strikes, you can perform sit-ups almost anywhere on the floor, and you can perform a lot of them because the exercise only requires your bodyweight. How do you know when to give up, particularly if you're the kind of person who enjoys pushing the boundaries to achieve your objectives? Is there an optimal number of sit-ups you can complete in a day, or is it primarily based on your level of fatigue tolerance? This is the lowdown on sit-ups.
Just how many sit-ups a day are recommended?
Although everyone has different objectives, levels of fitness, and situations, most people should aim to complete 40 sit-ups per day, according to Men's Health fitness director Ebenezer Samuel, C.S.C.S. Even though that might not seem like a lot of repetitions—especially if your ultimate goal is to develop a six-pack of abs—he clarifies that quality always comes before quantity. Samuel says, "Those who are abs users will tell you to slow down on the way down."
'You end up curling up and laying back down really quickly if you try to bang out 50, 60, or 100 reps.' Put another way, it's not worth the compromises you'll probably have to make in order to complete a significant number of reps.
Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance, says that age and general health and fitness level would also be taken into consideration when figuring out how many sit-ups are too many. Keep in mind that performing a lot of sit-ups may result in poor form, compensations in the movement pattern, and overuse injuries, says Ellis. Translation: Don't aim for a world record if you want better outcomes and long-term health.
How to Perform a Sit-Up Correctly
Speaking of bad form, analyzing your sit-up form is a necessary part of paying attention to quality reps. To execute a conventional sit-up:
Start by lying on your back with your feet flat on the floor and your knees bent. In order to prevent pulling on your head and neck when you sit up, Ellis advises keeping your hands by your sides, palms facing up, as opposed to behind the neck.
Exhale as you raise your upper body toward your knees while using your core.
Breathe in, then slowly lower your upper body while keeping your composure.
Important Sit-Up Form Advice
Take your time.
Take care not to strain your neck when curling up.
Elbows should be spread wide if hands are behind the head.
Keep your hands extended throughout the movement if they are in front.
Why sit-ups are good
A fundamental exercise, the sit-up does much more for your abs than just working them out. By strengthening the muscles required to carry out functional movements like bending and lifting, sit-ups 'carry over directly to your everyday lives,' according to Ellis. Your daily movements may become easier, more comfortable, and less prone to injury as a result.
The rectus abdominis is the primary target of the sit-up, whereas the deep transverse abdominis muscles, which are accountable for a taut mid-body, are the main focus of certain core exercises like the plank and deadbug. Because of their recognizable shape, these muscles—which flex the spine—are also referred to as the "six-pack" muscles. Although this is an important aspect of spinal flexion, it's also easy to overdo with excessive volume and poor form, which is why the recommended number is lower than you might think.
While sit-ups work the transverse core and the obliques to the sides to a lesser extent, they do not engage the lateral or rotational muscles because they are performed in the sagittal plane of motion, which is front to back. Just bear that in mind when designing an all-encompassing core exercise. If having toned abs is your fitness objective, you should still incorporate exercises that work your entire core to achieve a well-rounded workout.
Is daily sit-up practice safe?
You can perform sit-ups correctly every single day. Is it necessary to do so? is the more crucial question. Recall that a thorough core training program consists of more than just sit-ups. "Training different aspects of the sit-up is ideal to avoid redundancy," advises Ellis. For instance, he suggests alternating days of low-, moderate-, and high-rep sets of sit-ups if your goal is to increase the total rep count.
It's important to remember that sit-ups shouldn't be your only ab exercise. "It's really only targeting one or maybe two abs functions," Samuel states. You will experience spinal flexion, similar to what occurs during a sit-up. If you lower your control, you will then experience a slight degree of anti-extension. For a complete routine, you should train more than just those core functions.
If you want to make a daily habit out of it, Samuel has a better movement strategy: he says to try a hollow rock instead. "Longevity actually strengthens and builds muscle," he claims. In a sit-up, you're not holding your extended position for very long. On the other hand, your abs are tense but longer in the hollow rock.
You can achieve a more comprehensive core circuit that targets your abs from multiple angles by combining your hollow rocks with plank shoulder taps for anti-rotation action. "That will yield greater benefits than simply performing a series of sit-ups," Samuel says.
