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Facts about Sit-ups and How to Do Them

Dec. 03, 2021

Sit-ups are one of the most common activities to exercise your abdominal muscles. Some people have the wrong perception about sit-ups and you may not know that you will not lose fat just by doing them. For you to introduce you to the facts about sit-ups and sit-ups assisters.


Belly fat? Core muscles

No way. Crunches are great for tightening up your core. They strengthen and tone your rectus abdominis, transverse abdominis and oblique abdominis, as well as your neck muscles. The American College of Sports Medicine recommends three sets of 8 to 12 repetitions three times a week.

But just because crunches don't get rid of your belly fat doesn't mean you should skip them! Crunches are essential for building core strength - that's obvious. But your core is much more responsible than the classic "six-pack" that many people strive for. A strong core can reduce back pain, improve balance and increase flexibility. Core muscles also support your hips and pelvis. Finally, a strong core will help you establish good posture.


Solutions for low back pain

Low back pain during sit-ups or crunches is a common problem. If sit-ups cause back pain, there are a number of other exercises you can use to strengthen your core.

Traditional crunches use more hip flexors - attached between the thigh bone and lower back (lumbar spine) - than the actual rectus abdominis ("six-pack") muscles. Because the hip flexors attach to the front of the lumbar spine, if they are overworked or overstretched, they can exert an anterior (forward) pull on the lumbar spine, which can be the cause of discomfort.

Since sit-ups focus on spinal flexion and use only a few muscles in the anterior mid-section region (rectus abdominis, external abdominal obliques and hip flexors), consider other options for exercises that use muscles on both sides and the back of your core. If your back only bothers you when doing crunches, skip that exercise and choose other exercises that will strengthen your entire core rather than a specific area. 

Or you can begin your work out with a sits-up assister, you can use it for multi-functional fitness, leg workouts, and quick leg shaping exercises.


Multifunction Sit-ups Assister Enjoy Slimming at Home Compact and Portable No Space Limiting Obvious Effect XY-808


How do I do sit-ups?

Lie on your back with your knees bent upward and your feet flat on the floor. Ideally, find something to hold your feet in place or have a workout partner hold your feet.

Either cross your arms and place each hand on the opposite shoulder, or place your hands behind your head with your elbows pointing toward the wall instead of curling inward and pulling your neck.

Bend your hips and waist and lift your body so your chest is near your knees.

Lower your body all the way back to the floor.

 

You need to incorporate dieting

For overall weight loss - including burning belly fat - diet is as important, if not more important, than exercise. Eat fewer calories. By reducing your calorie intake by 500 calories per day, you will lose 1 pound per week. One way to reduce your calorie intake is to limit your fat intake. Fat calories should not exceed 30% of your daily calorie intake.

Low-fat foods, such as vegetables, fruits, whole grains and legumes, will help you feel full. This helps you lose weight or keep your weight under control. Avoid sugary foods, such as candy, jellies and jams, honey and syrup. These foods have little to no nutritional value and tend to turn into fat quickly.

If you're ready to take the next step in your fitness journey, contact XIANGYI's fitness experts today for advice on equipment purchases. We'll work hard to make it work for you.


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