Bashing out endless sit-ups in pursuit of a flat stomach could be a waste of time, according to fitness expert Dr Lee Brown, a senior lecturer in strength and conditioning at the University of East London. He warns that this traditional exercise is far from ideal and may even lead to uncomfortable lower back issues.
Why Sit-Ups Fall Short
Traditional sit-ups target the stomach muscles, hip flexors, and chest by pulling the torso up from the floor. However, Dr Brown points out that your stomach muscles do far less work during this movement than most people assume. "It's embedded in the archaic practices of boxing coaches, and therefore everyone seems to follow it. But they're far from the best exercise for training your core," he says.
Dr Brown warns that overworking the hips causes them to tighten and pull the upper body forward. "If you're doing too many sit-ups, it can cause problems with the lower back. Overworking the hip flexors can make them hypertonic [stiff and tight]. Your torso leans forward because you have overly toned and tight hip flexors, creating an imbalance and a dumping ground for shearing forces in your lower back," he explains.
Better Alternatives for Core Strength
Instead of traditional sit-ups, experts recommend movements like planks, side planks, and carrying heavy weights to build genuine stability. Gentle practices such as yoga and Pilates are also brilliant options for improving overall trunk strength without putting excess pressure on your joints.
Dr Brown recalled helping an injured athlete swap his usual floor routine for static holds with impressive results. "I worked with a sprinter who'd had a back injury and had been doing sit-ups forever," Brown says. "I asked him how long he could hold a plank for. He said less than 30 seconds. Six weeks later, he could hold one for seven minutes and his back pain had gone."
Research Supports a Shift
Recent research published in the Journal of Clinical Medicine examined 117 people to assess how trunk strength affects back health. Scientists from Daemen University in New York were surprised to find that back pain sufferers could actually hold a plank for significantly longer than those without pain.
Swapping out old habits for more effective core movements can make a massive difference to your daily mobility and comfort. Taking care of your spine now ensures you stay active and pain-free as the years roll on.
