Throughout the years basic exercises such as sit-ups have been advertised as great exercises to develop basic strength and conditioning. However, most people have been just listening and not asking questions; leading to inadequate information from individuals who are not qualified to give out such knowledge. Now pushups, pull-ups; all fine; sit-ups: not.
The main goal of a sit-up is to train the “six-pack”, or rectus abdominis to develop core strength. The rectus abdominis’ main function is to keep you from falling backwards, and to keep your trunk stable. However, the sit-up does exactly opposite of this. Myoelectric evidence has shown the sit-up to have higher activations of hip flexor activity and high values of compression loads to the lumbar spine.(2) Leg raises have also been shown to develop even higher activity of hip flexor involvement and lumbar compression forces (2). Another popular exercise that is given by a lot of strength and conditioning coaches is the superman exercise. The individual lies on their stomach, and lifts both their arms and legs off of the floor. This is poorly designed; this movement results in over 6000 N of force on a hyperextend spine (2), not good!
Sit-ups have often been advertised as a great way to develop core strength, which is false. Currently, we are slowly getting away from this theory. Just for the simple evidence stated above, sit-ups are not sufficient to develop core stability, even if form is perfect! Not one exercise is suitable enough to develop core stability, and not one exercise challenges all abdominals. A multitude of interventions must be shown correctly and implemented into the exercise program to make an athlete or individual have good core stability.(1)
You’re probably asking: well what exercises can I do? Or what can my young athlete do? The answer is simple. Simple exercises trained hard, correctly, and put into the right program will prove to be successful. Exercises such as side bridges, side planks, curl ups (crunch), bird dogs, wall sits, front planks and multitudes of other variations (1) will keep you and your young athlete safe, build a stronger core, and most important of all, challenge you! The exercises stated above done correctly greatly reduce risk of injury and increase core stability. Always do your core exercises with a neutral lumbar spine, that’s what it is designed to do!
Anyway, I can go on an on about the spine and core stability, but the above is just a little tid-bit of information that can be used to educate and challenge our general population and athletes to further challenge and prevent injury.
Next Article: Exercises just for the Athlete to develop explosive power, strength, and core stability.
BY: Michael Srokowski, DPT
1. McGill, S. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Chapter 13: Advanced Exercises. Pg.230-235. Robertson,L;Ed. Human Kinetics, McGill. 2007.
2. McGill,S. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Chapter 12: Developing the Exercise Program. Pg. 213-229. Robertson,L;Ed. Human Kinetics,McGill, 2007.