A sit-up is often part of a standard workout. But what if you can't quite do it? We have collected the various causes of complaints during sit-ups for you and we give you tips for exercises that can help you to do your sit-up completely - are you reading along?
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… you probably have a weak diaphragm. Back pain indicates an imbalance of strength in your core, often due to weak abdominal and hip muscles. As a result, your lower back has to take over the movement and it often cannot handle that. Do you feel tension in your back? Then don't force yourself to go beyond what feels uncomfortable, but focus on other core strengthening exercises so that you can eventually do a sit-up. For example core rotations with a band or a high plank.
How to do it:
Core rotations
1. Fasten the band at chest height and step away to put tension on the band (you can also do this exercise with a cable machine)
2. Hold the band with your right hand. Keep your right arm extended and rotate to your right side.
3. Control the tension and speed you use as you slowly return to your starting position.
4. Switch arms and repeat the exercise.
High shelf
1. Lie on your stomach with your hands under your shoulders and your feet flexed with your toes pressed into the floor.
2. Push yourself up with your hands and toes and extend your arms fully until your body forms a straight line from your head to your toes.
3. Hold this in the correct position for as long as you can. As soon as your hips begin to drop or your lower back begins to arch, lower yourself, rest for a while and repeat the exercise.
… you probably need to adjust your posture. Do your feet come up when you do a sit-up? Then there is a good chance that you are not lying properly, so that your joints are not at the right angle for the exercise. Muscles are stronger when the joint is in a good position, which in this case probably means that you have to put your feet a little further away from your body. That can already solve your whole problem!
... you probably have tight hip flexors. Can't get more than halfway off the ground during a sit-up? If your abs aren't getting you up far enough, it probably has to do with your hips. Of course, a weak core won't help doing sit-ups either, but weak hips are more likely to be the cause. Your hip flexors are responsible for stabilizing your hips and thighs when you can lift your torso. If the hip flexors aren't doing their job properly, chances are you won't be able to lift all the way up. Fortunately, you can do this stretch to improve flexibility in your hips.
How to do it:
1. Lie on your back, cross your right foot over your left thigh and bend your left knee.
2. Slowly pull the back of your left leg toward your chest.
3. When you feel a comfortable stretch, hold the pose for 30 to 60 seconds.
4. Switch sides and repeat the exercise.
Not only stretching is important, building strength in your hips can also help.
How to do it:
1. Hang from a horizontal bar with your palms facing forward.
2. Pull your shoulder blades down, away from your ears.
3. Tighten your abs and lift both knees toward your chest in a slow, controlled motion.
4. Slowly lower your legs to your starting position.
Is this exercise still too heavy for you? Then just stand on the floor and do the lifts leg by leg to build up your hip strength.
Source: Livestrong.com
