Sit-ups that do more harm than good... what should I do instead?

Exercise that does more harm than good if done incorrectly

 

Sit-up

 

It is an exercise that anyone of any age or gender can easily do because it effectively strengthens the abdominal muscles. However, this exercise can damage the spine and the muscles around the spine, so caution is necessary.

People who do not have enough muscle strength to support the weight of their upper body may experience pressure on the spinal bones when doing sit-ups. At this time, the intervertebral disc (disk) between the spinal bones can press on nerves, causing pain.

 

If symptoms worsen, a herniated disc may develop due to the disc protruding from the vertebrae, so caution is necessary.

 

Burpee test=

 

The burpee test is an exercise that involves repeatedly going from a standing position to a push-up position to develop agility. It starts with standing upright, then placing hands on the ground and moving into a prone position, and then returning to the standing position.

It is known that this exercise can significantly burn calories in a short period of time, making it effective especially for people aiming to lose weight. However, if you have experienced back pain in the past or are currently experiencing back pain, it is advisable to avoid doing the burpee test exercise.

 

Exercises to lose belly fat or strengthen abdominal muscles without damaging the spine

 

Half crunch

 

This is an exercise where you place both hands on your ears and lift your upper body to the point where a fist can fit between your back and the floor.

Half crunches are similar to sit-ups, but the difference is that the lower back does not lift off the ground much. Bob Fisher said, "Sit-ups lift the upper body almost 90 degrees, but with half crunches, you only need to maintain an angle of about 20 degrees," and advised, "When doing a half crunch, being about 5 to 6 inches (12 to 15 cm) off the ground is the correct posture."

 

Interval Training (HIIT·High Intensity Interval=

 

It involves alternating between intense exercise that causes a rapid increase in heart rate (heart rate) and about half as intense aerobic exercise. After 20 seconds of high-intensity exercise, walk for 10 seconds, repeating this cycle for 4 minutes. Typically, HITT workouts can be performed on a treadmill or similar equipment.

Experts say, "There is research indicating that even if you stop exercising briefly, your body mistakenly perceives that it is still exercising and continues to burn calories," and added, "This exercise is good because it burns the maximum calories without putting strain on the waist."