5 effective ways to do sit ups for beginners

How to do sit-ups, which is important for beginners, is the correct position of the body and hands until the movement properly raises the body to the knees. In this right way, the benefits of this type of exercise can be fully realized. In addition, doing it the right way can also help reduce the risk of injury when doing sit-ups, such as a neck injury

How to do sit-ups is actually not difficult. But for beginners, sit-ups can be thought of as a complicated exercise. Because this type of exercise needs to be done properly for the full benefits to be felt. So how do you do effective sit ups for beginners? Find the answer in the following article!

Sit-ups are an exercise that has a variety of benefits, especially for toning the abs so they look flat. In addition to working the abs, this type of exercise can also help tone the chest, pelvic, lower waist, and neck muscles. Another benefit of this exercise is to increase muscle mass, improve body balance and improve posture.

How to do sit ups properly

Knowing how to do sit-ups properly is important to reap the benefits. It is also important to do to avoid the risk of injury to the muscles of the body. For that, it’s important to know the proper steps for sit-ups, including:

 

body position

The first thing you need to know is the position of the body in sit-ups, which is supine. Then bend your knees and put your feet on the floor. This is done to keep the body stable.

 

hand position

After the body feels comfortable and balanced, the next step is to adjust the position of the hands. For sit-ups, cross your hands on your chest or near your ears.

 

Start with sit ups

After the position of the body and hands is appropriate, start doing sit-ups. How to do sit-ups is to raise your body towards your knees. As you lift your body, exhale in a relaxed manner.

 

lower body

After the body is lifted close to the knees, immediately return the body to its original position in the supine position. Perform this movement while inhaling.

 

To repeat

Repeat the sit ups several times. Once the body is back in the supine position, raise it back towards the knees. For beginners, sit-ups can be repeated 10 times or more depending on physical ability.

 

5 benefits of sit-ups, one of which improves the shape of the abdomen

Sit-ups are a type of exercise that can train muscle strength and tone muscles. Sit-ups not only work the abdominal muscles, but also the chest, pelvic, lower waist, and neck muscles.

 

Benefits of sit ups for body health

Here are some of the benefits you can get from regular sit-ups:

 

  1. Increase muscle mass

Sit-ups can tone and increase muscle mass, especially the abdominal and hip muscles. In fact, there are studies showing that sit-ups can reduce the risk of sarcopenia in the elderly, a condition in which muscle mass decreases due to muscle aging.

 

  1. Improve body balance

Sit-ups involve multiple parts of the muscles, such as the pelvis, hips and lower back muscles, so doing this exercise regularly has a good effect on improving body balance.

 

  1. Posture improvement

Good posture can make your body appear more proportionate and reduce the risk of various problems such as muscle and joint injuries and scoliosis. Well, to improve posture, you can do sit-ups.

However, this exercise should be avoided if you have back pain or pinched nerves. This is because the sitting movement can tighten the back muscles, which can worsen the symptoms of back pain.

 

  1. Beautify the shape of the stomach

Sit-ups can also be done as a core exercise, making the abs appear tighter and flatter. However, to maximize the benefits of sit-ups in this workout, you must also do aerobic exercise to shrink stomach and burn belly fat.

 

  1. Burn more calories

In addition to the above benefits of sit ups, sit ups can burn more calories over the long term. This is because regular sit-ups build muscle cells, and it’s those muscle cells that are actively burning calories compared to fat cells.

 

For those just starting out, you can reap the benefits of sit-ups by doing 10 sit-ups a day. After that, you can gradually increase it according to the body’s ability.

Aside from performing at home, you can also use sit-ups, which are usually available at the gym or fitness center. This tool allows you to perform seated sit-ups to relieve neck strain.

Sit-ups are one of the muscle sports that have many benefits, but you have to be careful when performing them because if the technique is wrong, there is a risk of injury doing sit-ups.

To be on the safe side, ask a fitness trainer for help or watch videos online on how to do sit-ups properly. If necessary, consult your doctor first to find out the safety of sit-ups for your body condition.

Author: