The abdominal exercise is one of the most popular exercises in gyms and also in home training routines. It is associated with the search for a defined abdomen, but its function goes far beyond aesthetics: it strengthens the muscles in the central region of the body, known as the core.
Despite primarily working the abdominal region and strengthening the muscles in this area of the body, it is worth remembering that abdominal definition also depends on a balanced diet and reduction of body fat, as muscles only become visible when the percentage of fat is lower.
Practicing regularly can bring gains such as improved posture, more stability for physical activities, reduced risk of injuries and greater ease in performing functional movements. Furthermore, a strong core helps with the performance of other exercises, such as running, weight training and sports that require strength and balance.
“When performing sit-ups, we strengthen the core, which is a set of 29 pairs of muscles located in the center of our body, where we have the muscles of the abdomen, paravertebrals and hips, such as the pelvic floor and glutes working in synergy, in order to be a core of strength that allows trunk stability. Having these stimuli in the training routine means that, in addition to aesthetic results, it promotes strengthening and development of the core, which plays a fundamental role both in health and physical performance”, explains Cau Saad, physical educator.
Types of sit-ups
There are different forms of , each with a specific focus. See below the main types of sit-ups and how to do each one correctly.
Traditional abdominal: Lying on the floor, bend your torso towards your knees, activating the upper part of your abdomen. Correct execution is essential to avoid pain or injuries in the lower back and neck. The ideal is to keep your abdomen contracted throughout the movement, rise and fall in a controlled manner and not pull your neck with your hands.
Infra abdominal: raises the legs towards the torso, working the lower part more. The ideal is also to keep your abdomen contracted throughout the movement, ascending and descending in a controlled manner, keeping your posture and your back supported on the floor.
Plank: keeps the body static in a horizontal position, strengthening not only the abdomen, but also the lower back, shoulders and glutes.
In the plank, the spine must be aligned, without letting the hips rise or fall. Breathing also influences: you exhale when contracting and inhale when relaxing.
Abdominal roll: This is much more complex and advanced, requiring specific material, the abdominal roll. To perform it, you can start on your knees, holding the roller with both hands and rolling it forward, bringing your hips together with your arms and then returning to the starting position. The movement must be fluid and uniform.
It is recommended that you start with stabilization variations two to four times a week, with a series of 10 to 15 repetitions. In the case of the plank, you can start with time under tension of 20 to 60 seconds. The volume and intensity of the exercises must be adjusted according to each student.
Maintaining posture and controlling your breathing are essential for performing the exercises. The wrong practice can result in pain and even cause injuries.
“Some mistakes, such as not keeping the cervical spine aligned during the rotational movement and flexing the trunk at the same time, which for many may not “have a harmful effect”, but these two joint movements generate a large load on the spine, which in the long term can be harmful. Performing ranges that generate discomfort or a large volume of exercises without proper progression can also be harmful”, adds Saad.
Restrictions
There are groups for which exercise is not recommended or must be done according to individual needs and with professional supervision.
“When there is wear and tear on the spine, pathology or injury, it is interesting to adapt the stimulus to the individual. Pregnant women or people with diastasis also need to strengthen the core, but with more specific exercises in order to avoid an increase in intra-abdominal pressure. Those with an umbilical hernia should also pay extra attention to the stimuli, traditional exercises with increased intra-abdominal pressure should be avoided”, details Saad.
