Sit-Ups Aren’t the Enemy: Why They Still Deserve a Spot in Your Core Routine
Dr. Rachael McGuinness PT,DPT takes over the blog to let you know why sit-ups get a bad wrap!
Sit-ups have gotten a bad reputation in recent years. You’ve probably heard claims that they’re ineffective, bad for your back, or outdated compared to newer core exercises. But before you write them off completely, let’s take a closer look at why sit-ups are still a valuable part of a well-rounded fitness routine—especially when performed correctly.
Why Sit-Ups Are Still Useful
Functional Strength for Everyday Movements
One of the biggest benefits of sit-ups is their direct application to real-life activities. Think about how often you need to sit up from bed in the morning, get up off the floor after playing with your kids, or even recover from a reclining position on the couch. Sit-ups mimic these motions, making them a practical way to strengthen the muscles you use daily.Improved Core Stability
When done with proper form, sit-ups engage not just your rectus abdominis (the "six-pack" muscles) but also deeper core stabilizers like the transverse abdominis and hip flexors. A strong core supports better posture, reduces lower back pain, reduces urinary leakage, and enhances overall body control for return to sport.Safe and Beneficial Postpartum (With Proper Recovery)
Postpartum recovery often involves rebuilding core strength after pregnancy. While traditional wisdom suggested avoiding sit-ups entirely, research shows that after the initial stages of postpartum PT, sit-ups can be reintroduced safely. They help restore functional strength needed for daily parenting tasks as well as getting back to the sports and group fitness classes you love.
How to Do Sit-Ups Safely and Effectively
To recap the benefits while avoiding unnecessary strain, follow these guidelines:
Engage your deep core muscles by drawing your belly button in toward your spine before initiating the movement.
Avoid yanking your neck by keeping your hands light behind your head or crossing your arms over your chest.
Use a controlled motion instead of jerking upwards to reduce spinal strain and maximize muscle activation.
Start with modified versions like partial sit-ups, assisted sit-ups, or incline sit-ups. See our instagram here for ideas!
The Verdict: Sit-Ups Aren’t the Enemy
While sit-ups shouldn’t be the only core exercise in your routine, they’re far from obsolete. When performed with proper technique and within a balanced program, they can help you build functional strength, improve stability, support postpartum recovery, and help you back pain significantly. Rather than avoiding them altogether, the key is to do them correctly and progressively, listening to your body along the way. Do you have trouble with sit ups or are looking for an individualized core routine that is specific to you and your goals? Reach out to your docs at The METHOD - they can help!
