Sit-up exercises are a range of classic exercises that target the abdomen region. A traditional sit-up is usually performed by lying on your back and lifting your body. Full sit-ups make use of your own bodyweight to strengthen and tone your abdominal muscles. Along with sit-ups, push-ups can also be implemented to revamp your daily workout routine.
Fitness Test with Sit Ups
To get rid of the stubborn tummy fat that seems impossible to shake off, sit-up bench exercises can help a great deal. To find out how effective sit-ups really are, take a look at the following at-home fitness test keeping sit-ups in mind:
1 Minute Sit-up Test (Men)
| Age | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
|---|---|---|---|---|---|---|
| Excellent | >51 | >45 | >40 | >35 | >31 | >28 |
| Good | 44-49 | 40-45 | 35-41 | 29-35 | 25-31 | 22-28 |
| Above average | 39-43 | 35-39 | 30-34 | 25-28 | 21-24 | 19-21 |
| Average | 35-38 | 31-34 | 27-29 | 22-24 | 17-20 | 15-18 |
| Below Average | 31-34 | 29-30 | 23-26 | 18-21 | 13-16 | 11-14 |
| Poor | 25-30 | 22-28 | 17-22 | 13-17 | 9-12 | 7-10 |
| Very Poor | <25 | <22 | <17 | <13 | <9 | <7 |
1 Minute Sit-up Test (Women)
| Age | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
|---|---|---|---|---|---|---|
| Excellent | >43 | >39 | >33 | >27 | >24 | >23 |
| Good | 37-43 | 33-39 | 27-33 | 22-27 | 18-24 | 17-23 |
| Above average | 33-36 | 29-32 | 23-26 | 18-21 | 13-17 | 14-16 |
| Average | 29-32 | 25-28 | 19-22 | 14-17 | 10-12 | 11-13 |
| Below Average | 26-28 | 21-24 | 15-18 | 10-13 | 7-9 | 5-10 |
| Poor | 18-24 | 13-20 | 7-14 | 5-9 | 3-6 | 2-4 |
| Very Poor | <18 | <13 | <7 | <5 | <3 | <2 |
To conduct any sit-up test, the following sit-up types are usually followed:
1. Traditional Sit-ups
Adding good old-fashioned sit-ups can enhance your daily workout regime due to their simple and uncomplicated nature. If they seem less challenging to you, you can take it up a notch and use weights while doing sit-ups.
According to a test conducted in 2016 among Japanese women, it was seen that women who do sit-ups regularly have a very less chance of developing sarcopenia. Sarcopenia is the condition of loss of muscle mass and strength where muscle loss usually takes place due to age.
2. Stability Ball Sit Ups
Stability balls are used to maintain the curve of your spine. Using them to do sit-ups can be helpful as it can prevent back pain and reduce pressure on the vertebrae. Following a rhythm and pattern and maintaining the speed while doing sit-ups is crucial. It is important that you go up slowly and land down on your back slowly, without causing any muscle strain.
It is a common belief among many that sit-ups can cause certain injuries. However, a study conducted in 2010 with the U.S. Army soldiers found that the exclusion or inclusion of sit-ups produced the same results in terms of musculoskeletal injuries. With proper guidance and steps, sit-ups rarely cause injuries.
3. V Sit Ups
If you are looking to develop your balance, coordination, and strength-building, V sit-ups can be the best form of sit-up variation for you. They are also an advanced and more challenging way of doing sit-ups. V sit-ups are also great to practice diaphragmatic breathing. Sit-ups done with parallel straight legs may cause injury or pain on your lower back or thighs.
Sit-ups cause compression in your diaphragm that has a positive effect on it. A small study taken in 2010 was conducted to find the effects of abdominal exercises on the diaphragm. Sit-ups were found to be the most beneficial to improve breathing conditions and strengthen the diaphragm.
4. Elbow-to-Knee Sit Ups
This variation of sit-ups allows a gentle spinal twist while working on your internal and external obliques. These types of sit ups can be implemented among school-going children to help them stay fit and active without using any equipment.
According to a study conducted in 2019 among school children, it was found that children who were actively invested in fitness and exercises were better and higher in academic performance.
Conclusion
Push-ups and sit-ups are important to be included in your everyday routine to help you build core strength and enhance your overall fitness. However, it is not advised to overdo it as the same with other exercises. Doing sit-ups more than the recommended repetitions and sets daily may cause spasms and muscle inflammation, so it is important to use moderation.
Amongst these different types of sit ups which one suits your needs the best?
