Reduced risk of back pain and injury

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.

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.

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