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{{Short description|Abdominal endurance training exercise}} |
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The '''sit-up''' is a strength training exercise commonly performed with the aim of strengthening the [[Human abdomen | abdominal muscles ]] and [[hip flexor]]s. This begins with lying with the back on the floor, typically with the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower [[vertebral column|spine]] from the floor until everything superior to the [[buttocks]] is not touching the ground. Some{{Who?}} now consider it dangerous and relatively ineffective, replacing it with the [[crunch (exercise)|crunch]] in many training programs as an abdominal exercise. |
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[[File:Abdominal_Exercise_Training.jpg|thumb|Sit-up form]] |
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The '''sit-up''' is an abdominal endurance training exercise to strengthen, tighten and tone the [[Human abdomen|abdominal muscles]]. It is similar to a [[Crunch (exercise)|curl-up]] (that target the [[rectus abdominis]] and also work the [[Abdominal external oblique muscle|external]] and [[Abdominal internal oblique muscle|internal obliques]]), but sit-ups have a fuller range of motion and condition additional muscles. |
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==Criticism== |
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Although still common in military training, [[martial arts]], and mass taught exercise classes, the conventional sit-up is sometimes considered dangerous by modern experts, and has largely been replaced by the [[crunch (exercise)|crunch]], for the following reasons: |
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==Form== |
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===Risks to vertebral column=== |
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Sit-ups begin with the practicing individual lying with their back on the floor. Typically, this is done with the arms across the chest or hands behind the head. The knees and toes are bent to reduce stress on the back muscles and spine. Both the upper and lower [[vertebrae]] are elevated from the floor until everything superior to the [[buttocks]] is not touching the ground. Some{{who|date=July 2024}} argue that sit-ups can be dangerous due to high compressive lumbar load<ref>{{cite journal |first1=Stuart M. |last1=McGill |title=Stability: from biomechanical concept to chiropractic practice |journal=Journal of the Canadian Chiropractic Association |volume=43 |issue=2 |pages=75–88 |date=June 1999 |pmc=2485366 }}</ref>{{Unreliable medical source|date=July 2024|reason=Chiropractic is not science}} and may be replaced with the [[crunch (exercise)|crunch]] in exercise programs.<ref>{{cite book|last=McGill|first=Stuart|title=Low Back Disorders: Evidence-based Prevention and Rehabilitation|year=2002|url=https://archive.org/details/lowbackdisorders0000mcgi|url-access=registration|publisher=Human Kinetics Publishers|isbn=978-0-7360-6692-1}}{{Page needed|date=November 2010}}</ref> Performing alternative abdominal exercises to sit-ups actually increases the ability to do sit-ups.<ref>{{cite journal|title=Effects of Sit-up Training versus Core Stabilization Exercises on Sit-up Performance|year=2009 |doi=10.1249/MSS.0b013e3181a84db2|last1=Childs |first1=John D. |last2=Teyhen |first2=Deydre S. |last3=Benedict |first3=Timothy M. |last4=Morris |first4=Jamie B. |last5=Fortenberry |first5=Andrew D. |last6=McQueen |first6=Rene M. |last7=Preston |first7=Janice B. |last8=Wright |first8=Alison C. |last9=Dugan |first9=Jessica L. |last10=George |first10=Steven Z. |journal=Medicine & Science in Sports & Exercise |volume=41 |issue=11 |pages=2072–2083 |pmid=19812508 |doi-access=free }}</ref> |
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Full sit-ups involve the [[hip flexor]]s, as well as [[Human abdomen#Muscles of the abdominal wall|abdominal muscles]]. This can cause the back to arch, with the risk of spinal damage. This is a particular risk for individuals with weak abdominal muscles, but also for individuals who train aggressively, exhausting their abdominal muscles in a training session. Even if these risks are avoided, the leverage exerted by the [[hip flexor]]s risks compression of the [[lumbar]] [[intervertebral disc]]s.<ref name = Kravitz>{{cite web | url = http://www.unm.edu/~lkravitz/Article%20folder/abdominal.html | title = SuperAbs Resource Manual | last = Kravitz | first = Len | accessdate = 2007-09-24 }}</ref> Most branches of the [[Military of the United States|US armed forces]] have ceased using sit-ups in training because of the problems resulting from these factors, which can include direct back damage and referred pain or numbness due to pinching of the spinal cord.<ref name = Szasz>{{cite web | url = http://findarticles.com/p/articles/mi_qa3912/is_200211/ai_n9165660 | last = Szasz | first = Anna | title = An electromyographical evaluation of the validity of the 2-minute sit-up section of the Army physical fitness test in measuring abdominal strength and endurance | date = 2002-11-01 | accessdate = 2007-09-24 }}</ref> |
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Performing sit-ups do not cause the [[spot reduction]] of fat at the waist.<ref name="Kravitz">{{cite journal |first1=Frank I. |last1=Katch |first2=P. M. |last2=Clarkson |first3=W. |last3=Kroll |first4=T. |last4=McBride |first5=A. |last5=Wilcox |date=September 1984 |title=Effects of sit up exercise training on adipose cell size and adiposity |journal=Research Quarterly for Exercise and Sport |volume=55 |issue=3 |pages=242–47 |doi=10.1080/02701367.1984.10609359 |url=https://www.tandfonline.com/doi/abs/10.1080/02701367.1984.10609359 }}</ref> |
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According to the National Institute of Occupational Safety and Health, |
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a straight leg sit-up generates approximately 3500 [[newton]]s (790 [[pound-force|lbf]]) of force on the spine, and a bent-knee sit-up 3350 newtons (750 lbf), both levels above the 3300 newtons (740 lbf) that correlates highly with lower back injury. [http://sportscenteraustin.blogs.com/the_view/2006/01/stop_sit_ups_an.html] |
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=== |
===Variations=== |
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[[Image:US Navy 030523-N-1485H-003 Seabees conduct their sit-up portion of the Navy Physical Readiness Test.jpg|thumb|150px|[[Seabees]] conduct a situp variation]] |
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Modern research suggests that the abdominal muscles are responsible for only the first 30° of lift in a sit up — effectively the part of the motion where the [[shoulder]]s only leave the ground. The hip flexors are responsible thereafter. This diversion of effort from the abdominals reduces the effectiveness of training for purposes of abdominal isolation<ref name = Kravitz/> and makes the sit-up a test of combined spinal and hip flexion rather than spinal flexion alone.<ref name = Szasz/> |
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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<ref>{{cite web|title=Sit-up (arms crossed)|url=http://exrx.net/WeightExercises/RectusAbdominis/BWSitUpX.html|access-date=20 November 2014}}</ref> and extending the arms down to the sides with palms on the floor.<ref>{{cite web|title=Sit-up (arms down)|url=http://exrx.net/WeightExercises/RectusAbdominis/BWSitUpAD.html|access-date=20 November 2014}}</ref> The 'arms on shoulders' variation is also used to make the incline sit-up<ref>{{cite web|title=Incline Sit-up (arms crossed)(2qqa)|url=http://exrx.net/WeightExercises/RectusAbdominis/BWInclineSitUpX.html|access-date=20 November 2014}}</ref> easier. |
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==Sit-ups and six packs== |
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More intense movement is achieved by doing weighted sit-ups,<ref>{{cite web|title=Weighted Sit-up|url=http://www.exrx.net/WeightExercises/RectusAbdominis/WtSitUp.html|access-date=20 November 2014}}</ref> incline sit-ups with arms behind neck<ref>{{cite web|title=Incline Sit-up|url=http://exrx.net/WeightExercises/RectusAbdominis/BWInclineSitUp.html|access-date=20 November 2014}}</ref> and even harder by doing the weighted incline sit-up.<ref>{{cite web|title=Weighted Incline Sit-up (arms crossed)|url=http://exrx.net/WeightExercises/RectusAbdominis/WtInclineSitUpX.html|access-date=20 November 2014}}</ref> |
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==The Janda sit-up== |
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Attributed to Czechoslovakian physiologist Dr. Vladimir Janda, this form of sit-up attempts to use the principle of reciprocal inhibition to prevent the hip flexors from being recruited during a sit-up. [http://xercisefactor.com/view_video.php?viewkey=3f91bf3c48159f7c24f7&page=1&viewtype=&category=mr Janda Sit-Up] It will rarely totally inactivate them, but rather weaken hip flexor involvement. If the lower back has left the ground during the situp, the hip flexors must have been recruited to some degree. Reciprocal inhibition applies mostly to generating maximal force, the ability to flex the biceps where the elbow flexors and extensors contact concurrently proves that reciprocal inhibition is not absolute. |
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==Health risks== |
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This hypothesis has since been discredited as findings from Junker et al. (1998) show that rectus abdominus activity was not altered by the heel press technique and in fact psoas activity was increased with the heel press technique, though it should be taken into account that a correctly-performed janda sit-up involves a much more involved hip extensor contraction than that involved in simply pressing one's heels into the floor. |
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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]].<ref>[http://www.unm.edu/~lkravitz/Article%20folder/abdominal.html Abdominal Training]</ref> |
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<ref>[http://www.ncbi.nlm.nih.gov/pubmed/9502361 Quantitative intramuscular myoelectric activity of...[Med Sci Sports Exerc. 1998] - PubMed Result<!-- Bot generated title -->]</ref> |
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In 2015, it was revealed that every branch of the U.S. armed forces have begun to phase out sit-ups and [[Crunch (exercise)|crunches]], due to the high rates of lower-back injury. They have been replaced by [[Plank (exercise)|planks]].<ref>{{cite web |url=https://www.theatlantic.com/health/archive/2022/05/sit-ups-crunches-lower-back-pain/639437/ |title=The Sit-Up is over |first=Amanda |last=Mull |website=[[The Atlantic]] |date=28 May 2022 |access-date=31 May 2022 }}</ref> |
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==See also== |
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{{commons category|Sit-ups}} |
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*[[Crunch (exercise)]] |
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*[[Plank (exercise)]] |
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*[[Squat (exercise)]] |
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==References== |
==References== |
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{{ |
{{Reflist}} |
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{{Strength training exercises}} |
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[[de:Sit-up]] |
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[[Category:Aerobic exercise]] |
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[[ko:윗몸 일으키기]] |
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[[nn:Magebøying]] |
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[[sr:Трбушњаци]] |
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[[zh:仰臥起坐]] |
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Latest revision as of 08:03, 17 September 2024
The sit-up is an abdominal endurance training exercise to strengthen, tighten and tone the abdominal muscles. It is similar to a curl-up (that 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.
Form
[edit]Sit-ups begin with the practicing individual lying with their back on the floor. Typically, this is done with the arms across the chest or hands behind the head. The knees and toes are bent to reduce stress on the back muscles and spine. Both the upper and lower vertebrae are elevated from the floor until everything superior to the buttocks is not touching the ground. Some[who?] argue that sit-ups can be dangerous due to high compressive lumbar load[1][unreliable medical source?] 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]
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 risks
[edit]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]
In 2015, it was revealed that every branch of the U.S. armed forces have begun to phase out sit-ups and crunches, due to the high rates of lower-back injury. They have been replaced by planks.[12]
See also
[edit]
Wikimedia Commons has media related to Sit-ups.
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 & 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.
- ^ "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.