Sit-ups are not the best exercise for a flat stomach, according to Lee Brown, a senior lecturer in strength and conditioning at the University of East London.
Many people try to get in shape before their summer holiday, and a flat stomach is often the main goal. To cut belly fat, most people do sit-ups and crunches, but Brown said this exercise is less effective than commonly believed and is far from the best way to train the core muscles, the Mirror reported.
Why sit-ups fall short
The sit-up is a classic bodyweight exercise meant to strengthen the abdominal muscles, hip flexors and chest muscles. It involves lifting the upper body from a lying position up toward the knees.
Brown said the abdominal muscles are actually engaged far less during sit-ups than people assume. He added that doing too many sit-ups can cause problems.
Brown said too many sit-ups can lead to lower back issues, and that overworking the hip flexors can cause them to become overly tight. This creates an imbalance and conditions that favour shearing forces in the lower back, he said.
Better alternatives for the core
Instead, Brown recommends exercises such as the plank, side plank, the farmer's walk (carrying a heavy weight in each hand), the suitcase carry (carrying a weight in one hand to test stability) and the bird dog (raising the opposite arm and leg while on all fours). He said Pilates and yoga can also help strengthen the core.
Brown said he once worked with a sprinter who had a back injury and had been constantly doing sit-up exercises. He asked the sprinter how long he could hold a plank, and the sprinter said less than 30 seconds. Six weeks later, Brown said, the sprinter could hold the plank for seven minutes and his back pain was gone.
A trainer previously described what changes happen to the body from doing planks every day.
