JAKARTA - Sit-ups are often considered a quick way to form a six-pack stomach. However, this classic exercise is not the best choice for training the core muscles.
The Guardian, quoted Wednesday, July 29, reported that Dr. Lee Brown, senior lecturer in strength and conditioning at the University of East London, assessed that the assumption was more formed by movies and old habits in the boxing world than sports science.
"Sit-ups are far from the best exercise to train the core muscles," said Brown.
Sit-ups are done with the position lying on the back and the knees bent. The upper body is then lifted towards the thighs and then lowered back.
The abdominal muscles do work. However, according to Brown, most of the movements are actually driven by the hip flexors, including a deep muscle called the psoas major. Therefore, sit-ups do not isolate the abdominal muscles as well as many people imagine.
Core muscles are a group of muscles that help maintain the stability of the middle part of the body.
Another problem arises when sit-ups are done too much. Brown said excessive use of the hip flexors can make the muscles stiff and tense.
This condition can make the body lean forward. As a result, body balance is disturbed and pressure on the lower back increases.
"If you do too many sit-ups, your lower back can be a problem," said Brown.
As an alternative, he suggested planks, side planks, farmer's carry, suitcase carry, and bird dog.
Plank is done by holding the body straight using the arms and the ends of the legs. Side plank uses a sideways position to train body stability.
Farmer’s carry is done by walking while carrying a load in both hands. Suitcase carry uses a load on one hand to test balance.
Bird dog is done from a crawling position by raising the opposite hands and feet. Pilates and yoga can also help strengthen the core muscles.
Brown once treated a sprinter who had a back injury and had been doing sit-ups regularly for a long time. The athlete was initially only able to hold the plank position for less than 30 seconds.
Six weeks later, he was able to hold a plank for seven minutes. His back pain was gone, too.
According to Brown, exercises that emphasize body stability can be an alternative to strengthening the core muscles.
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