Quitting Sit-ups... should I?

mauryr · June 2011

Hiya.

I added a small amount of strength training to my regimen a month or so ago (maybe two months now). I do pull-ups, push ups, sit-ups, hammer curls and bent-over-rows. I use an android app that is based on the 100 sit-ups site to track all of the exercises (if you're curious, the app is called "multi-reps", and there's an iphone version, as well- it's not a perfect app, but it's pretty good... it can track several exercises, and slowly increases reps and sets to move you towards your stated goal).

With the guidance of the app, I was doing a total of about 300 sit ups, in about 7 sets of various reps. 3x per week... While I'm getting good results (got a bit of a "4 pack" starting to emerge, if you squint, and the light is just right - ha ha) I have been noticing that it's really uncomfortable, and time consuming. For this reason, sit-ups are making me kinda dread working out, and it's killing my motivation.

After reading about other abs exercises on-line, many have suggested that the "captain's chair" is a better exercise for the abs, as are "planks". I started adding the captain's char to my routine at the gym, and I noticed that it elicited a pretty good burn on the lower abs, and I was pretty darn sore the next day, which I suppose is a good sign.

Still, the stuff on-line is pretty mixed on sit-ups, and crunches... some sites say that they are "bad" to do, 'cause it will injure your back eventually, and others say the opposite.... so, I submit this to all of you nice people here at MFP, for your input.

What do you think?

-Maury

fitniknik · June 2011

If you are starting to dread your work out, you gotta change it!

My vote would be for anything that you do not hate doing! When you start to not like that, change it again!

Good luck!

NightOwl1 · June 2011

Sit ups are one of the least effective ab workouts, and you also are at a higher risk for injury. There are a lot of other exercises with the abs you can do to give yourself variety and get a better workout. Try to vary up your ab routines so you're doing different workouts every day.

lionheart178 · June 2011

Traditional sit-ups rely a lot more on your upper abs. If you can do 300 sit-ups, but get sore when you change up your routine a bit, it sounds like you haven't been targeting your lower abs quite as much and your body is reacting to the change. You might have even reached a plateau where your body's adjusted to your current routine.

I wouldn't quit sit-ups entirely because a strong core is necessary for a lot of things, but it sounds like you definitely need a change in your routine.

Try compiling a list of abs exercises and then choose 2 or 3 of them. Do those as your ab routine for a couple weeks, then choose a few more and switch it up to keep your body guessing and avoid hitting a plateau. It also keeps your workouts from becoming too repetitive.

es0torok · June 2011

Changing it up is a great idea. Sit ups may get some of the ab muscles, but not the lower abs and you also have the obliques to tune (if you want that six pack packed).

muzicgurl02 · June 2011

I think you're doing too many sit-ups at one time. You should vary the ab work out with other exercises that includes that region.

taso42_DELETED · June 2011

Sounds like total overkill. You don't have to work the abs that much.

Here's a 15 minute routine I do sometimes (and frankly, even this is probably complete overkill, but kind of fun)
http://web.archive.org/web/20090609152551/http://musclemedia.com/training/BootCamp.asp

FabOma08 · June 2011

I've always had a really hard time with situps and crunches. back pain, headaches. I discovered doing what I'd call mini crunches on an exercise ball(balance ball--whatever) and no more pain but some serious work!!!

victoriousnrltm · June 2011

You should always vary your workout. Muscles get used to doing the same thing over & over. To challenge them finds a variety of core exercises. Anything from mountain climbers, captains chair, ball pikes, leg raises, plank with straigh & bent arms, etc etc. The internet has tons of info.

kristybahner · June 2011

I think it's important to add back strength training to your core workout. You can't have a strong core without a strong back. Try adding in some supermans along with the planks. You could also do a walking plank while in your plank position. Just take small steps alternating feet and then switch to your hands.

FabOma08 · June 2011

Sounds like total overkill. You don't have to work the abs that much.

Here's a 15 minute routine I do sometimes (and frankly, even this is probably complete overkill, but kind of fun)
http://web.archive.org/web/20090609152551/http://musclemedia.com/training/BootCamp.asp

Fun??? Hmmmm. Actually looks good, but I'm pretty sure I couldn't make it through 3 times!!!

chrisdavey · June 2011

The Inner Core vs. The Outer Core

The inner core is comprised of the transverse abdominis, multifidus, diaphragm and pelvic floor. The outer core is what people traditionally target in their core training, and consists of the rectus abdominis, external obliques and spinal erectors. If the inner core musculature does not properly activate before the outer core, poor motor patterns develop which may lead to injury. This is referred to as a high threshold strategy.

The proper progression, based on human development (think of a newborn first learning to crawl and then progressing to walking), is to start with rolling, move to quadruped (on hands and knees), then to kneeling, and finally to standing. If you can't perform half kneeling exercises with your foot and knee in a straight line, then you shouldn't be doing **** like crunches as you're reinforcing the high threshold strategy. (Not that I believe you should do crunches anyway.)

Training For The Inner Core

Hard Roll

http://www.youtube.com/watch?v=poawu9InFrQ

If the hard roll is too difficult, place a rolled up towel underneath your body to create a wedge and make the roll easier.

Regression: only perform this variation if you could not complete the Hard Roll, even with the wedge.

http://www.youtube.com/watch?v=UNQUivcLKPg

When you becoming proficient in performing the Hard Roll, progress to the chop & lift exercises. Start with tall kneeling, move to half kneeling, and then gradually narrow your base of support in half kneeling. You're essentially progressing to a less stable position, requiring more stability from your core.

Gray Cook Explains Chop & Lifts

http://www.youtube.com/watch?v=q7gACSxA9oM

Tall Kneeling Cable Chop

http://www.youtube.com/watch?v=XmRq-7cisUg

Tall Kneeling Cable Lift

http://www.youtube.com/watch?v=i97Tk2LaKWY

Half Kneeling Cable Chop

http://www.youtube.com/watch?v=Vz0YKl4sXIY

Half Kneeling Cable Lift

http://www.youtube.com/watch?v=JiIyEQbj0M0

Training For The Outer Core

The outer core basically functions in four directions: extension, flexion, lateral bending and rotation. Since we want more stability about the lumbar spine than mobility, we'll mostly choose exercises that resist those four types of movement around the lumbar spine. If you are squatting and deadlifting then you should already be getting plenty of anti-flexion training, so those won't be discussed here.

Stuart McGill, PhD, director of spine biomechanics at the University of Waterloo in Canada, explains why we don't want to do crunches or sit-ups, and outlines a core training program.

http://www.youtube.com/watch?v=kukmaW9CmSU

Anterior Core Training

Plank Variations - don't just keep adding more time, MOVE TO A HARDER VARIATION

Plank progression

http://www.youtube.com/watch?v=Zz8di_PPjdg

Prone plate switches

http://www.youtube.com/watch?v=0KEIrvuB5Hw

TRX plank progressions

http://www.youtube.com/watch?v=70tx6JzZEeQ

Slideboard bodysaw—can be performed with furniture sliders (a few bucks at Wal Mart) instead of a slideboard

http://www.youtube.com/watch?v=N9QmFuRoeDM

Weighted plank

http://www.youtube.com/watch?v=uRnkX3RATpM

Single leg plank

http://www.youtube.com/watch?v=xHM6bVcSeMQ&t=0m5s

Single arm plank

http://www.youtube.com/watch?v=fUftNjOCVTs&t=0m30s

Single arm plank on stability ball

http://www.youtube.com/watch?v=k1mon4nEY_I

Single arm single leg plank

http://www.youtube.com/watch?v=HDZ_y_keAKE&t=0m5s

Rollout Progressions

Easiest

http://www.youtube.com/watch?v=N0fcl0-0pZk

The Ab Dolly is harder than the stability ball but easier than the ab wheel.

http://www.youtube.com/watch?v=7iQU3LwmZ_k

The ab wheel is the next progression, demonstrated in this video which also covers proper rollout technique.

http://www.youtube.com/watch?v=Gg4o745td04

Barbell rollout against bands

http://www.youtube.com/watch?v=BE2NWvYkIhg

Rollout progressions using the TRX

http://www.youtube.com/watch?v=Hm0DX3ozsHE

Vertical Pallof Press

http://www.youtube.com/watch?v=6YEJDaKtJwc

TRX Busdriver

http://www.youtube.com/watch?v=gxFqLnkwgVw

Lateral Core Training

An imbalance between left & right side bridge endurance puts you at an elevated risk for a back injury. So, if for example you can last 60 seconds on your right side but only 50 seconds on your left side, put additional focus on bringing up your left side.

http://www.youtube.com/watch?v=6hptlIvmFM8
To increase the difficulty on the side bridge, elevate the feet on a bench, box, or TRX/Blast Strap

Instead of dumbbell side bends, try suitcase deadlifts or single arm farmer's walks

http://www.youtube.com/watch?v=0PCcccXwYXc

http://www.youtube.com/watch?v=npC23xf2_jc

Waiter's Walk

http://www.youtube.com/watch?v=kGyWZg5WRos

Lateral Pallof Press

http://www.youtube.com/watch?v=l68ZlYASpjI

Other movements include any exercise in which the upper arm is in line with the torso and you are holding a weight on one side of the body, such as single arm overhead presses, single arm curls, or lunges.

Rotary Core Training

Single Leg Deadlift
http://www.functionalmovement.com/SITE/products/playvideo.php?id=32&num=0

Birddog
Phase 1 -

http://www.youtube.com/watch?v=jkQKt8fyGnE
Progression -

http://www.youtube.com/watch?v=rlZLP1jX_84

Pallof Press

http://www.youtube.com/watch?v=bzE553my1o8

Pallof Press ISO

http://www.youtube.com/watch?v=XkW6nXbCqRE

Tall Kneeling Pallof Press ISO

http://www.youtube.com/watch?v=bF96USLxBDk

Half Kneeling Pallof Press ISO

http://www.youtube.com/watch?v=daqBRjkFwk8

Medicine Ball Throws

http://www.youtube.com/watch?v=2CrF0Rqna0I

Half Kneeling Medicine Ball Throws

http://www.youtube.com/watch?v=16AEC7OMBIU

Tornado Ball

http://www.youtube.com/watch?v=IbBijRYl_CU

Anti-rotation on the Landmine

http://www.youtube.com/watch?v=nk7RksvqGQs

Wide Stance Anti-rotation Chop

http://www.youtube.com/watch?v=0gPMaIWtEfQ

Slosh Pipe
article link: The Sloshing Pillar of Pain

Other movements include any exercise in which the upper arm is perpendicular to the torso and you are holding a weight on one side of the body, such as one-arm db rows or one-arm dumbbell bench press.

Turkish Get Up

This doesn't fit into any single category because it's such a multi-planar movement.

http://www.youtube.com/watch?v=l-MMnltV1h8

Detailed article on the TGU and its seven steps: http://www.t-nation.com/free_online_article/sports_body_training_performance/the_best_exercise_youre_not_doing

fifibox · June 2011

yeah I think theyre defs not good for ur back longterm, thats why u gota get in shape short term and then swap ur excercises around to stay trim in that area so u dont have to do them every day