Sit Ups

[Col]

What is the best way for a woman to tone up her abdominal area?  The wife is doing a few sit ups every now and again but I'm sure that they are supposed to be done in a certain fashion for females to males?

[MargeB]

Should this not be in AB Suggestions? lol

Yes, normal traditional situps are bad for your back, since you are taking on strain to a curved spine, when in fact you were supposed to be working on the front. AB Dominators? or such, the frame which you hold on to and 'roll up' with, are superb for maintaining spinal support.

[Clanad]

Ummm... If done correctly, there should be no discomfort in doing the exercise.  Firstly, the knees should be up... that is, the feet are flat on the floor and the legs are at about a 50degree angle.  The hands should never be behind the head.  Rather, they are crossed at the chest level.  The upper body is then raised as much as comfortable, but only about 6 to 8 inches maximum. Maintain control when lowering the body, don't just relax and fall back. The head should always be aligned with the spine, not curled forward during the crunch.  These can also be done with the back across an exercise ball.  The abdominal muscles are strengthened in both men and women the same way.  Be sure to use stretching movements before and afterward. Do the exercise, as in all training, in sets.  Perhaps 5 to a set, three sets and then increase the numbers as strength increases.  BTW, an exercise mat can assist in comfort, but these should be done on a supporting surface.  Best of Luck!

[MargeB]

It is my understanding that doing the exercise as suggested in the above post causes back damage, exercises the wrong muscles, and grinds down the vertebrae.

[spudqueen]

Hasn't this been asked before?

[calleach]

I have recently done some pilates exercises and I find they improve the abdo muscles with less of the problems associated with doing traditional sit ups.

[Mistopheles]

Best sit ups are as follows:

Sit as close to a wall as you can, with your legs up the wall and your bum against the base of it. Put your hands on your temples or across your chest - NOT behind your head. Sit up as far as you can and hold for the count of 5. Now - this is the important bit - sit up a little bit further - an inch or so if you can - then relax back down but NOT all the way! Keep your head off the floor when you go down. Start with 5. Might feel like nothing, but boy, will you feel it tomorrow! Then build up slowly.

I am a sports instructor and have tried out about 25 different sorts of sit-ups - this is the best by miles. Suitable for men or women.