Sit-Ups: love 'em or hate 'em, let's get them right

Sit-ups are divisive. People typically love or hate them. Most of all, the humble sit-up is misunderstood.

First of all, sit-ups will NOT get you a visible six-pack.

But, if you do them right, they will strengthen the small and big, visible and deep muscles in your trunk - also known as your core.

Why is the core important?

For starters, your core connects your upper and lower body. It helps you stand upright and do pretty much everything you do in your general daily life.

For sports, your core provides stability, coordination, and helps transfer power driven from your legs.

Let's take tennis as an example. In a tennis swing, you start the movement in your legs, creating energy in your quads' big muscles. Your abdominals transfer that force and help you drive it through to your swing, and make sure you don't fall over in the process.

If your core is not strong, you are at risk of injury, most notably back pain. When your core isn't doing its job, other muscles in your body jump in to compensate, causing misalignments, restrictions and pain. Often it's your lower back and traps that jump in and become overworked. It can also be challenging to undo this type of compensation once your body gets used to it.

Even if you have a visible six-pack, it doesn't necessarily mean the whole core is strong. The "six-pack" muscles are the larger muscle group in that area, but it's the deeper abs, building those layers of strength, that are required to ensure your trunk is strong and stable.

Crunches vs Sit-Ups

I see crunches as more of a regression to a full sit up, using it to help build that mind-muscle connection through the core before attempting a full "lift" to sit up. Other people use crunches differently. People often abuse them! Remember: 200 crunches a day doesn't mean you'll get your visible six-pack.

I like to use the full sit-up in my programs (or build someone up to it) because of the simple fact that the act of getting up unaided off the floor is essential for life. You need to get up off the bed, get up from a chair, get up from the floor, and you should be able to do this all the way into old age. The sit-up is all about reinforcing your core to keep this going.

The biggest issue is people doing sit-ups incorrectly! It can lead to all sorts of injuries.

Here's how to get the Sit-Up right:

Lie on your back on the floor. Bend your knees and put your feet flat on the floor at a comfortable distance from your bum. Feet and knees will be hip-width apart.

I like to cross my hands over my chest - do whatever is comfortable for you.

Make contact with your lower back and the ground by tilting your hips up - this also switches your abs on. You should feel tension across your stomach and the sides of your trunk.

As you lift your head and neck up, initiate your abs with the crunching movement and pushing your lower back into the ground. Roll your spine up, and as you sit up. Rather than trying to keep your back fully straight, it should curve. Keep that tension, pushing your lower back into the ground throughout.

Drive yourself up with the intention of bringing your elbows over your knees.

Don't forget the breathing! Take a big deep breath before you start your first rep. Breathe out as you come up, and breathe in as you go down. I like to breathe in through the nose and out through the mouth.

Top tip: Think about pressing your feet through the ground. This creates more stability, helps you drive your body up.

Head over to the Strong Club page to join and claim your first class free! get involved in this month’s GBF Challenge!

I'll see you on the mat!

Side note:

If you do want a visible six-pack, really think about WHY this is a goal that you have first. Some people associate a visible six-pack with "health" if you go about getting it in an unhealthy way, you could be doing real damage.

For many people, achieving and maintaining a visible six-pack takes a huge amount of effort and sacrifice. It's often unsustainable.

There is no quick fix to a visible six-pack. And the thing that causes the most problems is having the wrong type of motivation to get one.

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