Benefits of Sit Ups, Sit ups are exercises performed by lying on your back while lifting your upper body. It uses body mass to strengthen and tone the abdominal muscles.
This activity involves the hips, chest, and neck. The goal is to help the process of forming a better posture by training the lower back and gluteal muscles .
Exercise sit ups need to be considered for inclusion in the program exercise routine, because this movement is quite easy to do and is focused on the core parts of the body and abdominal muscles.
Benefits/Aims of Sit Ups for the Body
In addition, there are also various other benefits of exercise sit ups . Check out the list of benefits that you can enjoy if you do it regularly:
1. Exercising the Core
Doing sit ups regularly can train your core body, the purpose of sit ups is to strengthen and tighten the core of the body. This reduces the risk of back pain and injury.
Another benefit is that you will feel lighter and more agile when carrying out daily activities and other athletic activities.
2. Increase Muscle Mass
Sit ups also build the abdominal and hip muscles. According to a 2016 study, elderly women who can do sit-ups are less likely to develop sarcopenia , which is the natural loss of muscle due to aging.
Women who are able to do sit ups more than 10 times, have a higher level of muscle mass and function.
3. Improve athletic performance Perform
The core of the body will be more formed when doing sit ups regularly. The result of a trained section will give you better posture, stability and form.
In addition, doing sit ups regularly gives you the opportunity to do physical and athletic activities without getting tired easily.
4. Maintain Balance and Stability
Sit ups help you to train balance and body stability. So keep your body stable when moving and doing activities throughout the day.
This helps the pelvic, lower back, and hip muscles work together with the abdominal muscles. Good balance can prevent you from falling or injuring yourself.
5. Increase Flexibility
Moving your spine can help loosen stiffness in your spine and hips, in other words sit ups make your hips and back more flexible.
Regular sit ups can also improve mobility and reduce tension and stiffness.
Increased flexibility as a result of sit ups also provides benefits for increasing concentration, reducing stress, and increasing the body’s energy.
6. Improve Posture
Doing sit ups regularly makes it easier to keep the hips, spine, and shoulders in line and display a better posture, indirectly shrinking the stomach.
The benefits of good posture can also reduce pain, tension, increase energy, and improve breathing.
7. Reduces the Risk of Back Pain
Sit-ups also work the lower back, hips, and pelvis, which in other words reduce the chances of back pain and injury.
However, you need to be careful when doing sit ups to avoid minor injuries. As long as you can do the movement correctly, sit ups will provide greater benefits to be able to relieve back pain.
8. Strengthening the Diaphragm
This activity is a great way to practice diaphragmatic breathing. A strong and healthy diaphragm can improve breathing patterns, reduce stress, and increase athletic endurance.
Sit ups have been shown to be beneficial in strengthening the diaphragm and improving respiratory function.
9. Promotes Blood Circulation
Smooth blood circulation can be done by doing sit ups regularly. Smooth blood circulation can keep the body from being deprived of oxygen.
So that it can prevent heart attacks and kidney failure due to poor blood circulation. Muscle performance can also increase because the circulatory system runs smoothly.
10. Increase Body Metabolism
Doing sit-ups regularly can increase the body’s metabolism to help the process of processing nutrients and substances that enter the body.
So that it can help the process of removing toxins and fat from the body faster.
11. Help Burn Calories
You certainly already know that sit ups can burn the body’s calories effectively, in other words, sit ups are perfect for those of you who are on a diet.
Sit ups are also quite easy to do without difficult techniques, suitable for beginners. The results given are also very effective for forming a more ideal body posture
How to do Sit Ups
You can consider sit ups as one of the exercises in your exercise routine. Because it is quite easy to do without the need for difficult techniques, and the results are fairly effective.
Here are the steps for doing sit ups:
- First of all, lie on your back with your knees bent on the mat.
- Press your chin to your chest and relax the back of your neck.
- Cross your arms on the opposite shoulder, or place your palms at your sides.
- Exhale as you begin to lift your upper body toward your thighs.
- Inhale and slowly lower yourself back to the floor.
- Repeat the movement up to 3 sets regularly every week to get maximum results.