Sit ups

Charliecatesq
Charliecatesq Posts: 100 Member
edited November 2024 in Fitness and Exercise
Just wanted some advice really, part of my programme ends with 30 sit ups. I find i struggle after 20 which i think is pretty commendable but the burn seems to be coming from much lower down than my abs, almost where period pain would be? This doesn't seems right to me and i am worried i am going to damage myself. I am currently lying flat on the floor with my toes under a bench press holding my fingers to my temples.

Any advice would be welcome, i am very much new to all of this!

Replies

  • oh_happy_day
    oh_happy_day Posts: 1,137 Member
    edited July 2015
    It's possible that by tucking your toes under the bench press you're using your hip flexors more than your abs which could be causing that pain and also means you're not working your abs as much.

    Personally, I don't find sit ups effective. There are far more useful core exercises which work more of your ab muscles. Getting decent form in the plank is a good place to start if you're a beginner.

    http://running.competitor.com/2014/03/injury-prevention/core-challenge-how-to-execute-a-proper-plank_42052

    There are heaps of fantastic core exercises out there, try googling some. I was doing swissball passovers today - they really burn!
  • Charliecatesq
    Charliecatesq Posts: 100 Member
    oh_happy_day wrote: »
    It's possible that by tucking your toes under the bench press you're using your hip flexors more than your abs which could be causing that pain and also means you're not working your abs as much.

    Personally, I don't find sit ups effective. There are far more useful core exercises which work more of your ab muscles. Getting decent form in the plank is a good place to start if you're a beginner.

    http://running.competitor.com/2014/03/injury-prevention/core-challenge-how-to-execute-a-proper-plank_42052

    There are heaps of fantastic core exercises out there, try googling some. I was doing swissball passovers today - they really burn!

    Ahhh thank you TBH i hate them too, but planks i can' get on board with! I shall have a look at the link too, thank you for your help.
  • DoogCampbell
    DoogCampbell Posts: 53 Member
    Reverse crunches! Great for upper abs

    https://www.youtube.com/watch?v=hyv14e2QDq0

    Leg raises, good for lower abs

    https://www.youtube.com/watch?v=JB2oyawG9KI

    However these are more for the traditional six-pack (rectus abdominus).

    Plank is great and works the Transverse Abdominis deeper in the abdomen. What I consider to be more traditional 'core' work. You can't see it, but the health benefits and posture/stability improvements are massive.

    In short - do all of them :)
  • Charliecatesq
    Charliecatesq Posts: 100 Member
    DoogCampbell wrote: »
    Reverse crunches! Great for upper abs

    https://www.youtube.com/watch?v=hyv14e2QDq0

    Leg raises, good for lower abs

    https://www.youtube.com/watch?v=JB2oyawG9KI

    However these are more for the traditional six-pack (rectus abdominus).

    Plank is great and works the Transverse Abdominis deeper in the abdomen. What I consider to be more traditional 'core' work. You can't see it, but the health benefits and posture/stability improvements are massive.

    In short - do all of them :)
    Haha thank you! I do need to build core work into what i do so will look these up properly when i get home, thank you.

    Stupid sit ups
  • Mischievous_Rascal
    Mischievous_Rascal Posts: 1,791 Member
    I second googling transverse ab workouts. I haven't done any "traditional" ab work in almost two years.
  • Charliecatesq
    Charliecatesq Posts: 100 Member
    Mischievous_Rascal wrote: »
    I second googling transverse ab workouts. I haven't done any "traditional" ab work in almost two years.
    Thank you, will do

  • CancerSurvivor2014
    CancerSurvivor2014 Posts: 111 Member
    It is normal to have the burning pain spread out like that for me. Unlike other body parts you DO NOT want to work your abs to failure. if 20 reps is hurting you too bad. stop at 10.rest 1-2 mins then do another set of 10. increase when you feel ready. There is a difference between pain and the burn and you will get to know the difference. At first you may want to go all the way back up and down. As your core gets stronger you want to slow it down and stop just short of all the way up and just short of all the way down. This will help keep your abs flexed throughout the entire exercise without a resting point and produce better results,
    I disagree that sit ups aren't effective, I get a good burn from decline sit-ups especially holding a weight plate on my chest. I also do reverse crunches and leg raises as well.
  • bajoyba
    bajoyba Posts: 1,153 Member
    oh_happy_day wrote: »
    It's possible that by tucking your toes under the bench press you're using your hip flexors more than your abs which could be causing that pain and also means you're not working your abs as much.

    Personally, I don't find sit ups effective. There are far more useful core exercises which work more of your ab muscles. Getting decent form in the plank is a good place to start if you're a beginner.

    http://running.competitor.com/2014/03/injury-prevention/core-challenge-how-to-execute-a-proper-plank_42052

    There are heaps of fantastic core exercises out there, try googling some. I was doing swissball passovers today - they really burn!

    I agree. I'm not against sit-ups, and there was once a time when I enjoyed doing them. But I found planking exercises to be hugely effective for my overall core strength.

  • Charliecatesq
    Charliecatesq Posts: 100 Member
    CancerSurvivor2014 wrote: »
    It is normal to have the burning pain spread out like that for me. Unlike other body parts you DO NOT want to work your abs to failure. if 20 reps is hurting you too bad. stop at 10.rest 1-2 mins then do another set of 10. increase when you feel ready. There is a difference between pain and the burn and you will get to know the difference. At first you may want to go all the way back up and down. As your core gets stronger you want to slow it down and stop just short of all the way up and just short of all the way down. This will help keep your abs flexed throughout the entire exercise without a resting point and produce better results,
    I disagree that sit ups aren't effective, I get a good burn from decline sit-ups especially holding a weight plate on my chest. I also do reverse crunches and leg raises as well.

    I do 3 sets of 10 (sorry didn't make this clear) and it isn't pain, it is a muscle ache as i would expect from ding them but it just seems to be coming from my lower abdomen rather than where my "abs" should be?

    TBH i do find i struggle to return to lying down without thumping my back into the floor so planking is probably a lot better for me.
  • demoiselle2014
    demoiselle2014 Posts: 474 Member
    I prefer pilates-style roll ups to sit-ups.
  • Charliecatesq
    Charliecatesq Posts: 100 Member
    demoiselle2014 wrote: »
    I prefer pilates-style roll ups to sit-ups.

    Oooh ill look them up
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