When winter weather is here, it is often hard to stay in shape and keep those muscles toned. However, one easy way to keep your abdominal (stomach) and lower back muscles in shape is to do some sit-ups. The great thing about sit-ups is that you can do them in your own home without the cost of fancy equipment!
It is very important to keep in mind the proper technique of doing sit-ups in order to avoid injury on your back and neck muscles. Here are some steps you can follow to ensure proper technique:
Lie on a padded surface, with your knees bent at about a 90 degree angle and your feet flat on the floor.
If you are a beginner, rest your hands at your sides because the closer your hands are to your head, the more difficult the sit-ups become. As you become more advanced, begin crossing your arms over your chest and eventually cross your arms behind your head. Avoid intertwining your fingers as this will put undo pressure on your head and neck.
As you bring your torso up, breath out. This will help focus the tension on your abdominal muscles.
To get the most out of your sit-ups it is best to stop halfway, when your head is about 6 to 12 inches off the floor.
After stopping halfway, pause for a bit, and then slowly and gently bring your torso back down to the floor.
It is important to do sit-ups slowly. Going too fast will not work the appropriate muscles and could cause injury and strain.
Don't overdo it. Try a set of 5 repetitions at the beginning. Then with each work-out, add more repetitions. And remember that going fast does not mean a better work out. Your muscles will become more toned if you do slow, concentrated sit-ups.
It is also important to keep in mind that exercises like sit-ups are considered "muscle toning" exercises, meaning they focus on strengthening a specific group of muscles. Muscle toning exercises are not meant to burn a lot of calories or benefit your cardiovascular system a great deal. For cardiovascular benefit, exercises such as brisk walking or jogging are great ways to benefit your heart and burn calories.
Caution: If you suffer from acute or chronic back pain, seek advice from a physician before doing sit-ups or any other exercise that could put strain on your back.
Adapted from The Physician and Sportsmedicine http://www.physsportsmed.com/issues/1997/06jun/sit_up.htm