Sit-ups

[pubrunner]

When I do sit-ups, I invariably end up with a bad back the next day. When I do them, I lift my head & back, only a little and slowly - but I still get a bad back.

What is the best surface on which to do sit-ups ? Someone told me that I'd be best doing them on a softish surface with a bit of 'give', such as a mattress (ooh matron !!); others have said that it is best to do them on a hard surface. Or should I buy one of those sit-up 'rollers, which support the head ?

 

[GrumpyGregry]

Aren't they a bit passé these days? It is all planks and swiss-ball crunches in these parts.

 

[heliphil]

I wish I had been born in Switzerland, then I'd have swiss balls

 

[pubrunner]

Aren't they a bit passé these days?

Well, it's more a case of what works, I guess. They do work, don't they ?

It is all planks and swiss-ball crunches in these parts.

My youngest would try to play football, with a swiss-ball; of course, I'd have to store it somewhere.

Planks are just painful !

 

[GrumpyGregry]

Well, it's more a case of what works, I guess. They do work, don't they ?

I think the point is they 'work' but at the risk of a bad back!

Planks are just painful very very effective !

ftfy

 

[Mad at urage]

Years ago I went to physio with a bad back. She checked me over , flexibility, spinal curvature etc ... got me to lay down on the examiner's couch and put her full weight on my leg, told me to raise it (the leg!) - I lifted her easily. Got me to turn over and raise the leg backwards - she prevented me lifting (the leg) with one hand. "You do a lot of sit-ups, don't you" I admitted as much "Well start balancing the back muscles then".

Dorsal raises, as many as you do sit-ups. Also side raises (fewer but important). Keep the muscle strength balanced around your body or you will have problems.

Of course, the back still aches when I do any unusual activity (like digging*). If your sit-ups are irregularly done, that could be it too.

*That's spelt with two 'i's!

 

[SquareDaff]

Make sure you tilt the pelvis slightly upwards so that the lower back is touching the floor at all times. Personally I prefer a hard surface and as has been said elsewhere, make sure you balance out the exercises to strenghen all your core muscles.

 

[Alexvs]

My brother read a guide by a UFC fighter about working the abs and core and sit-ups apparently do more damage then good if done over a long period resulting in long term lower back pain. I decided as I could feel the pain so to speak after doing abs 3 times a week that I should find alternative exercises.

I've since invested in an ab wheel and do rollouts (10 x 3 sets) and can say they're far superior to the workout I got from sit-ups. I split my exercises so do 2 exercises per gym day including hanging hip raises, core twists and a couple of others I haven't got names for lol. It's all about varying the movement and aiming for strengthening your core and the abs will get a good workout in the meantime.

Sent from my GT-I9100

 

[Scilly Suffolk]

+999 ^^^ The hunched apes at the gym are always amusing: by concentrating on the vanity muscles (such as the chest) and ignoring the opposing groups, an unbalanced physique is certain.

A mattress has too much give; the floor is ok, but might leave you a little bruised until you're used to it. Best are the mats you find at gyms or dojo: firm but with some give. If you exercise at home then get a yoga mat.

 

[BigonaBianchi]

I found a soft surface better...hard floors cripple my back

 

[Arsen Gere]

@pubrunner, What do you do with your legs? Are they straight, hooked under something, bent or what?

If you want to hurt your back you can fix your feet under something solid like a radiator or gym bars and put you hand behind your head and keep your legs straight. This causes your back to arch and to get it in to a curve the opposite way for your situp. You have to pull it through a straight bit before it curves in the right direction. This produces a lot of stress on your lower back and it causes it to ache.
If you start with your knees bent then the arch in your lower back will be in the right direction and won't go through this high compression phase.

The exrx site has loads of useful information and exercises to try with very low bandwith clips to show how things are done. It's where I always go first for anything to do with weights.

Take a look at these.
http://www.exrx.net/WeightExercises/RectusAbdominis/WtJackKnifeSitUp.html

http://www.exrx.net/ExInfo/LowBackTidbits.html

 

[Yellow Fang]

When I go to circuits we do a lot of core work, but not only sit ups. We do some sit ups, but we also do various kinds of planks, crunchies and leg raises. We vary the type of sit ups too, sometimes straight, sometimes opposite leg to opposite elbow. We rarely go all the way up doing sit ups neither, just part the way up so that the core stomach muscles are engaged. Core work usually takes the last ten minutes of the session before stretch and cool down, and is the hardest part of the class.