Proper Sit-Ups

Exercise Frequency

Abdominal muscles can be trained regularly, but training frequency should match the effort and your recovery. Hard sessions do not need to be repeated every day.

At this point we have to stress though, that it is not good to over-train yourself. If you feel that your muscles are tired and sore, you must take a break. Sometimes one day will do, sometimes you will need more time – even a week. We all are different and every each one of us trains with different pace. You definitely have to adjust your training to your body.

In other words, you have to approach sit-ups the same way you approach other forms of exercise – reasonably. You have to put an effort to it to develop the muscles but you cannot exaggerate – because you can hurt yourself.

Watch your spine

Many forms of exercise, our programme included, are about rising the upper part of the body using abs or about rising legs. You can damage your spine if you will not do those exercises correctly.

You have to take into consideration the following elements:

Keep the lower back controlled during the crunch and leg-raise variations in this programme. Avoid forcing the torso through a range you cannot control. Spine position varies by exercise and person, so reduce the range or choose another movement if your lower back lifts, arches excessively or hurts.
You should use only your abdominal muscles while rising the upper torso – you have to avoid rising your head with the use of your shoulders, because this way you can damage the cervical segment of the spine. So if you want to avoid the damage – and you do – don't grab your head with your hands. It's better to softly touch your temple with your fingers, put your arms on your chest or hold your arms in front of you.

Other contraindications

Our programme is intended for generally healthy adults. If you have an injury, a medical condition, are pregnant, or are unsure whether these exercises suit you, seek advice from a qualified healthcare professional before starting. Stop if an exercise causes sharp or persistent pain.