How to do sit-ups without hurting your back

In search of a flat stomach and well-defined abs, many people indulge in intensive workouts. However, performing abdominal exercises can sometimes cause back pain. This article explores various techniques for performing sit-ups minimizing the risk of injury .

Understand the importance of posture

One of the main reasons why abs cause back pain is a bad posture during exercise. Adopting a good position not only protects the back, but also optimizes the effectiveness of the exercises.

Body alignment

To correctly perform an ab exercise, it is crucial to ensure straight alignment of the spine . Avoid curving your lower back inward or outward.

• Make sure your feet are firmly planted on the ground .
• keep them knees at 90 degrees .
• Put your arms behind your head without pulling on your neck .

Role of the pelvis

Pelvic positioning also influences how we engage our abdominal muscles. A slight retroversion of the pelvis helps to better activate the transversus abdominis muscle while protecting the back. To do this, imagine that you are trying to flatten your navel against the ground .

Safe exercises for the back

A series of exercises specifically aims to strengthen the abs while preserving the back. Here are some recommended moves.

Plank

The plank is a great exercise because it engages multiple muscle groups at once while working the abs statically.

• Lie down on the window .
• Lift your body on the forearms and toes .
• Keep the body straight, without sagging or raising the hips .
• Hold the position for 30 seconds then rest.

Reverse crunch

Unlike classic crunches which can put excessive strain on the back, the reverse crunch mainly targets the lower abdominals with less risk of lumbar strain.

1. Lie on your back, arms along the body .
2. Raise your legs to 90 degrees.
3. Gently bring your knees toward your chest.
4. Slowly lower your legs without touching the ground.

Swiss ball

Using a Swiss ball provides great stability and reduces stress on the back while allowing a variety of effective abs exercises.

• Lie on the ball, feet flat on the ground .
• Do crunches while keeping the movement controlled.
• Avoid rolling too far backwards or forwards.

Warm-up and stretching

Before embarking on your abdominal exercises, warming up your body is fundamental to Prepare your muscles and joints .

Dynamic stretches

Dynamic stretches like trunk rotations and arm swings help loosen muscles and increase blood flow.

• Perform Slow rotations up and down the torso .
• Move your arms in wide circles to activate the pectoral and scapular muscles .

Gentle bends

Try light bends to warm up your lower back muscles and improve spinal flexibility.

1. Sit on your heels with your arms extended in front.
2. Gently tilt your back forward.
3. Hold each stretch for 20 seconds.

Reduce pain through active recovery

No matter how carefully you perform the exercises, some people still experience post-workout soreness. Incorporating active recovery methods facilitates the reduction of tension and solidifies the gains obtained.

Using Foam Rollers

Foam rollers are excellent for massage and relax tense muscles . Spending a few minutes a day using these rollers reduces post-workout back pain.

• Slowly roll down your back using light pressure.
• Stop on sensitive spots and maintain pressure.

Breathing techniques

Practicing breathing exercises increases oxygenation of the muscles and helps release accumulated tension.

1. Inhale deeply through your nose, filling your lungs with air.
2. Exhale slowly through your mouth, emptying your lungs completely.
3. Repeat this sequence for 5-10 minutes.

Proper rest

Never underestimate the importance of rest. Give yourself enough time between training sessions so your muscles can recover and grow.

• Sleep at least 7 hours per night .
• Alternate days of intense exercise with lighter ones.