Many people do sit-ups to lose belly fat or build abdominal muscles. However, there are quite a few opinions that suggest sit-ups could actually be a 'poison' to the spine. Is it okay to do them?

If your back is healthy, performing sit-ups with the 'correct posture' can strengthen your abdominal muscles. According to the University of Rochester Medical Center in the United States, to perform sit-ups safely, you should keep your soles on the ground and focus solely on your abdominal muscles without putting strain on your shoulders or neck. The speed at which you exercise is also important; trying to rise quickly can excessively bend the cervical and spinal vertebrae. Even doing it once, rising slowly and then lowering can stimulate the muscles more effectively.

If your strength is weak, you can adjust the angle of descent. It is also good to start the movement while sitting up rather than lying down. In other words, keep your back straight and lower yourself about 45 degrees before rising again. Perform 5 to 7 repetitions per set, completing 3 to 5 sets. Adjust the number of repetitions according to your ability, and rather than doing more, focus on maintaining proper form and performing the exercise slowly, as this will enhance the effectiveness.

However, people with back problems may worsen their spinal health by doing sit-ups. During the sit-up process, the curvature of the spine is disrupted, causing the disc between the vertebrae to press against the nerves at the back, resulting in pain. When the body muscles contract forcefully, the pressure inside the disc increases, which can cause the disc to rupture. In fact, a study conducted on U.S. military personnel stationed in Port Bragg, California, found that 56% of injuries occurring during fitness tests were caused by sit-ups.

If you have a bad back but want to strengthen your abdominal muscles, you can replace sit-ups with other exercises. Crunches or planks are typical examples. Crunches involve lifting only one-third of your upper body without fully raising your torso, holding that position, then lowering back down. This reduces strain on the lower back while still strengthening the abs. Planks involve lying face down and lifting your torso to create a straight line from head to heels, holding that position. They can help strengthen core muscles, including the abs. However, since these exercises may need to be avoided depending on the condition of your back, it is advisable to consult a doctor before starting any workout.

Meanwhile, it is difficult to lose belly fat through sit-ups. The point at which fat begins to be burned during exercise is when fat is used as an energy source. Fat breakdown and storage are metabolic processes that occur through the bloodstream, so they do not happen in just one area.

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Do as many sit-ups as you can.

One to three or four.

Is motor coordination paralysis?

Sit-ups are also difficult.

I thought I was going to lose belly fat, but...

They say it's difficult.