Detailed explanation of the benefits of doing sit-ups, a must-read for women

Sit-ups are the fastest and best way to lose weight in the waist and abdomen, so they are very popular among female friends. Moreover, if women do sit-ups regularly, the benefits are more than just losing weight. Let's take a look.

Benefits of sit-ups for women

Experts believe that doing sit-ups can indeed help reduce abdominal fat, but the effect of doing sit-ups alone will not be very obvious. Only overall weight loss can truly make the belly smaller.

The local weight loss method of only training the abdominal muscles is like seeing a doctor, mistakenly believing that "treating the head for a headache and the foot for a foot pain is the right approach."

From the perspective of exercise, losing weight requires overall, systemic fat consumption. Simply increasing abdominal exercise will not help lose belly fat. People who want to lose weight should stick to whole-body exercise and, on this basis, increase abdominal exercise to achieve the goal of reducing their belly.

Running is the best whole-body exercise, and this simple exercise can do the trick.

Sit-ups are a way to develop trunk muscle strength and extensibility, and can exercise the abdominal muscles well. Tightening the abdominal muscles can better protect the internal organs in the abdominal cavity. Women can do sit-ups with bent knees to exercise their groin. There are many capillaries and acupoints in the groin. Doing sit-ups can stimulate the blood vessels and promote blood circulation in the abdomen, thereby treating and alleviating gynecological diseases. Doing sit-ups can also stretch the back muscles, ligaments and spine, which can regulate the central nervous system.

Physical exercise can promote physical health and help prevent and treat gynecological diseases, but if you exercise improperly, especially if you overexert yourself, it may have the opposite effect. If you exercise vigorously during your menstrual period, the menstrual blood may flow back from the uterine cavity into the pelvic cavity. The endometrial debris that flows in with the menstrual blood may be implanted on the ovaries and form cysts. Vigorous activities, lifting heavy objects, abdominal compression, collision, etc. can cause ovarian rupture, resulting in lower abdominal pain and even the entire abdomen. Therefore, it is recommended that patients should exercise under the guidance of doctors and fitness coaches, so as to ensure the best results in preventing and treating gynecological diseases in a scientific and safe manner.

Tips for doing sit-ups

1. Coordinate with breathing

To reduce the belly, you need to coordinate your breathing. The lower abdominal muscles will become firmer, achieving the effect of reducing the belly.

When practicing: exhale when you are rising (when you are exerting force), and inhale when you are releasing force. In a static state, for example, when maintaining a 45-degree angle, maintain normal chest breathing and do not hold your breath.

Normally: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity pulling inward and upward, inhale fully and then exhale deeply. You can consciously practice abdominal breathing when sitting, standing or walking, and make it a habit.

Slimming principle: This breathing method ensures that the muscles deeper in the abdomen are involved in the work at the same time.

Editor's reminder: You may not be used to abdominal breathing when you first start practicing, and you may even suddenly not know how to breathe. However, this breathing method not only helps stimulate gastrointestinal motility and promote the excretion of waste in the body, but also makes the airflow smooth and increases lung capacity. In addition, abdominal breathing is a good way to prevent constipation.

2. Don’t hold your head with your hands

According to our normal understanding, when doing sit-ups, we cross our hands behind our head, and then use the strength of our hands to drive the body up when sitting up. Although this is very scientific, it can easily cause neck strain and the exercise effect will also be reduced. So when we do sit-ups, we can put our hands on our chest.

Principle of weight loss: Crossing the fingers of both hands and placing them behind the head can easily cause the back to bend, the lumbar disc to compress, and the spine to be damaged. It also reduces the workload of the abdominal muscles.

Editor's reminder: When you put your hands on your ears, remember not to press your ears hard. Beginners of sit-ups can also place their hands at their sides to make getting up easier.

3. Standing height: Stay at a 45-degree angle

Many people blindly believe that the higher they stand when doing sit-ups, the better the exercise effect will be. In fact, this is wrong. When we stand up, we only need to stay at a 45-degree angle, which can better squeeze the abdomen and achieve better weight loss effects.

Principle of weight loss: When the upper body is lifted to a 45-degree angle with the ground, the abdomen is at the best time to be stressed. No matter what kind of curling exercise we do, extending the duration of the 45-degree angle between the body and the ground can make the abdominal muscles get the most effective exercise. You should know that after standing up from traditional sit-ups, you need to let your forehead touch your knees before returning to the original position. That is, the upper body quickly rises from a lying position to about 90 degrees. In fact, the burden on the rectus abdominis has not reached the heaviest stage before standing up to 45 degrees. When the angle exceeds 45-90°, the "resistance arm" from the body's center of gravity to the hip fulcrum keeps shortening, and the rectus abdominis is not under much pressure. Only when the upper body is raised to 45 degrees is the best time for the rectus abdominis to "resistance growth function".

How to determine your standing height:

1. Generally speaking, when the line of sight is level with the bent knee joint, the angle between the body and the ground is 45 degrees;

2. Feel it slowly as you rise. When you feel the greatest force on your abdomen, it is a 45-degree angle. Stop at this position.