Situps are classic abdominal exercises done by lying on your back and lifting your torso. They use your body weight to strengthen and tone the core-stabilizing abdominal muscles.
Situps work the rectus abdominis, transverse abdominis, and obliques in addition to your hip flexors, chest, and neck. They promote good posture by working your lower back and gluteal muscles.
With a larger range of motion, situps target more muscles than crunches and static core exercises. This makes them an ideal addition to your fitness program. Read on to learn about some of the benefits of situps, how to do them, and variations.
Benefits
Situps are traditional core exercises often used in exercise programs due to their simplicity and effectiveness. Below are a few reasons you may wish to incorporate situps into your workout routine.
1. Core strength
Core strength is one of the biggest motivators for doing situps. By strengthening, tightening, and toning your core, you reduce your risk of back pain and injuries.
You’ll be able to move with greater ease as you complete your daily routine and participate in athletic activities.
2. Improved muscle mass
Situps build muscle strength in the abdominal and hip muscles. Situp performance may be a useful indicator of muscle loss. According to research from 2016, older women who were able to do situps were less likely to have sarcopenia, which is the natural loss of muscle due to aging.
Women who were able to do more than 10 situps had higher levels of muscle mass and function. While these results are promising, more research is needed to expand upon these findings.
3. Athletic performance
Strong core muscles are linked to improved muscular strength and endurance in athletes. A strong core gives you proper posture, stability, and form, allowing you to perform at higher levels during any sport or physical activity. Plus, you’ll be less likely to experience fatigue.
4. Better balance and stability
A strong core helps to keep your body balanced and stable as you move throughout your daily and athletic activities. They help your pelvis, lower back, and hip muscles to work together with your abdominal muscles. Good balance makes you less likely to fall and injure yourself.
5. Increased flexibility
Moving your spine helps to loosen up stiffness in your spine and hips. Situps make your hips and back more flexible, which increases mobility and relieves tension and tightness. Increased flexibility improves circulation and concentration, reduces stress, and boosts energy levels.
6. Improved posture
Building a strong, solid core makes it easier to keep your hips, spine, and shoulders in alignment, which helps to improve posture. Benefits of good posture include less pain and tension, increased energy levels, and improved breathing.
7. Reduced risk of back pain and injury
Situps also build strength in the lower back, hips, and pelvis. A strong core allows for a solid, firm center, making back pain and injury less likely.
While it’s a common belief that situps can cause injuries, a 2010 study of U.S. Army soldiers found that the inclusion or exclusion of situps in an exercise program yielded similar results in terms of musculoskeletal injuries.
As long as you’re careful when doing situps, they’re likely be beneficial and can even relieve back pain.
8. Diaphragm strengthening
Situps are a great way to practice diaphragmatic breathing. Situps cause compression of the abdomen, which can have a positive effect on your diaphragm. A strong, healthy diaphragm can improve your breathing patterns, alleviate stress, and enhance athletic endurance.
A small 2010Trusted Source study looked at the effects of several abdominal exercises in terms of diaphragmatic pressure. Situps were found to be beneficial in strengthening the diaphragm and improving respiratory function. Larger, more in-depth studies are needed to expand upon these findings.
9. Academic achievement
Situps may even have a positive effect on academic achievement.
According to a 2019 study, high fitness levels in children were linked to high academic achievement levels. Students who scored high in the situp segment of a test of eight activities had higher academic achievement levels at the two-year follow-up than those who scored low in this area.
Exercises
Here are some situp exercises you can try. Use smooth, slow, controlled movements coupled with proper form and technique. Practice on a soft mat or place a towel under your tailbone for support. You can keep your spine slightly curved as you do these exercises.
Work towards doing 2 to 3 sets of 10 to 15 repetitions, three to five days per week. Build up slowly, especially if you’re just starting to work on your core strength.
Traditional situps
Good old-fashioned situps may be a welcome addition to your fitness routine due to their effectiveness and uncomplicated nature. You can increase the intensity by using weights or an incline.
To do this:
- Lie on your back with bent knees and your feet anchored.
- Tuck your chin into your chest to lengthen the back of your neck.
- Interlace your fingers at the base of your skull, cross your arms with your hands on opposite shoulders, or place your palms down alongside your body.
- Exhale as you lift your upper body up toward your thighs.
- Inhale as you slowly lower yourself back down to the floor.
Stability ball situps
Using a stability ball can help to prevent back pain by supporting the natural curve of the spine and reducing pressure on the vertebrae.
To do this:
- Sit on a stability ball with your feet flat on the floor.
- Slowly lean back to bring your shoulders, back, and tailbone to the ball.
- Adjust your legs so your knees are directly above your ankles and your thighs are parallel to the floor.
- Position your mid-back at the top of the ball.
- Interlace your fingers at the base of your skull, squeeze your shoulder blades together, and draw your elbows back.
- Exhale as you engage your core and bring your torso towards your thighs, lifting your upper back off the ball.
- Pause in this position, and then inhale to slowly lower yourself back onto the ball.
V-sits
This exercise helps to develop balance, strength, and coordination. They can be done when you’re looking for more of a challenge.
To do this:
- Lie flat on your back with your legs out straight and your arms extended overhead.
- Simultaneously raise your feet and arms toward the ceiling.
- Keep your chest and legs extended at an angle.
- Bring your arms parallel to the floor.
- Hold this position for 5 seconds.
- Slowly lower back down to the starting position.
Elbow-to-knee situps
This exercise works your external and internal obliques and allows for a gentle spinal twist.
To do this:
- Lie on your back with your fingers interlaced at the base of your skull.
- Keep your legs lifted off the ground with your knees bent.
- Twist your torso to bring your right elbow to your left knee, pulling it into your chest.
- At the same time, extend the right leg straight out, parallel to the floor.
- Perform on the opposite side.
Alternative abdominal exercises
Situp variations and alternatives are available if you simply wish to change up your routine or have other concerns that make situps impractical. These modifications may be easier or more comfortable for your body. Using these to train your core can help you to do situps with greater ease.
Plank
Plank exercises are a safe abdominal-strengthening alternative to situps since they put less strain and compression on your spine. They also help to strengthen your glutes, shoulders, and hamstrings.
Plank exercises also help to improve your balance and posture. There are lots of variations to try.
To do this:
- From all fours, press into your hands to lift your hips and heels as you straighten your spine.
- Keep your pelvis in a neutral position.
- Tuck your chin in slightly to lengthen the back of your neck as you look down.
- Draw your shoulders up and back.
- Hold this position for up to 1 minute.
- Repeat 1 to 3 times or experiment with different variations.
Suspended mountain climbers
This variation of mountain climbers targets your core more than the traditional form.
To do this:
- From a pushup position, bring your right knee toward your chest.
- Jump and switch legs to bring your left knee forward and your right foot back.
- Perform this exercise quickly, but with control.
- Continue for 30 seconds.
- Do 1 to 3 rounds.
Bridge
Bridge pose is classic core exercise that also works the glutes, erector spinae, and hamstrings.
To do this:
- Lie on your back with your knees bent and your feet near your hips.
- Rest your arms alongside your body, palms facing down.
- Keep your back neutral, engage your abdominal muscles, and lift your hips as high as possible.
- Hold this position for up to 1 minute.
- Slowly release by lowering your back down to the floor.
- Repeat this pose 1 to 2 times.
Results
Doing situps may improve the appearance of your abdominals and overall physique, but washboard abs aren’t a realistic goal for everyone. Strong abs aren’t guaranteed to give you a six-pack or even a super toned core if they’re covered by a layer of fat.
To get a six-pack, you’ll need to both strengthen your abdominal muscles and lose the subcutaneous fat that covers these muscles. This can be done by following a healthy diet and increasing your aerobic activity, such as brisk walking, swimming, or playing tennis.
When to talk with an exercise specialist
If you have specific results you’d like to achieve, it’s recommended that you enlist the help of a professional. You may wish to speak with a personal trainer or an exercise physiologist.
They can help you meet your personal goals by guiding you through the best course of action and making sure you’re using proper form and technique.
This is especially important if you have any injuries, pain, or medical concerns that may affect or be affected by a core strengthening routine.
The bottom line
Situps are useful in building and maintaining a strong core that benefits all types of movement. They are a great addition to a total-body workout routine that includes aerobic activity and strength training.
It’s best to engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, along with at least two days of strength training. Consider joining a yoga, Pilates, or core conditioning class to improve strength, balance, and flexibility.
To lose weight, increase your daily activity, reduce the amount of time you spend sitting, and follow a healthy diet. Keep in mind, it’s best to focus on your core strength instead of the appearance of your midsection.
Concentrate on working out your whole body, and up the intensity and duration to achieve your desired results.
