Are sit-ups bad or good for your back?

Many people do sit-ups to lose belly fat or build abs. However, many argue that sit-ups can actually be harmful to the spine. So, is it okay to do them?

If you have a healthy back, sit-ups can strengthen your abdominal muscles when performed with the "correct form." According to the University of Rochester Medical Center, to perform sit-ups safely, keep your feet flat on the floor and focus solely on your abs, without straining your shoulders or neck. Speed ​​is also important. Trying to go up too quickly can lead to excessive flexion of the cervical spine and spine. Slowly rising and lowering, even in a single set, stimulates more muscles.

If you have weaker muscles, you can adjust the angle at which you lower yourself. It's also a good idea to start the exercise from a sitting position rather than lying down. For example, lower yourself to about a 45-degree angle with your back straight, then return to the starting position. Do three to five sets of five to seven reps. Adjust the number of reps based on your ability. Focusing on slow, precise posture rather than overdoing it will maximize the effectiveness of the exercise.

 

However, if someone with a bad back does sit-ups, their spinal health can deteriorate. The process of sit-ups disrupts the spinal curve, causing the discs between the vertebrae to press on the nerves behind them, causing pain. The forceful contraction of the muscles can increase the pressure within the discs, potentially causing them to rupture. In fact, a study of US soldiers stationed at Fort Bragg, California, found that 56% of injuries sustained during physical fitness tests were due to sit-ups.

 

If you have a bad back and want to build abs, you can replace sit-ups with other exercises. Crunches and planks are good examples. Crunches involve raising your upper body only a third of the way up, holding the pose, and then lowering back down. This exercise is less stressful on the lower back and strengthens the abdominal muscles. Planks involve lying face down, lifting your torso so that it forms a straight line from head to toe. These exercises can help strengthen core muscles, including the abs. However, some people may need to avoid these exercises depending on their back condition, so it's best to consult a doctor before engaging in them.

 

Meanwhile, sit-ups alone are not enough to lose belly fat. When exercising, weight loss begins when fat is used as an energy source. Fat breakdown and accumulation are metabolic processes that occur through the blood vessels, so they don't occur in a single area.

 

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Do several sit-ups.

I have 3-4 of them~

Is the motor nerve paralyzed?

It's hard to even do sit-ups.

I thought it would help me lose belly fat,

I see it's difficult