The one ab exercise you should stop doing — and what to do instead

The one ab exercise you should finish doing — and what to do instead

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Sure, you're hoping to get the six pack of your dreams, but did you know that not all ab workouts are created equal? In fact, there's some exercises that experts really wish you'd terminate doing, and sit-ups are at the top of this list.

We don't need to tell you that doing hundreds of sit-ups a day won't get you lot abs — how visible your abdominal muscles are actually depends on your body fat percentage (have a wait at these exercises to help target belly fat, plus the cardio exercises that burn more calories than running). In addition to not being all that effective, according to Harvard Health Publications, sit-ups tin be potentially damaging to the spine.

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Medical professionals explicate that when y'all perform a sit-up, you're pushing your curved spine into the floor, while flexing upwardly. If you suffer from tight hip flexors, or sit downwards a lot, your hip flexors tin can tug against your lower back during this upward move, creating pain or discomfort in the lower back. It's thought to exist even worse if you perform sit-ups with your hands behind your head and almost pull your trunk upward. While yous might non notice this initially, over time, doing endless sit down-ups could lead to back hurting.

While sit-ups do target the rectus abdominal muscles, there are idea to exist more than cons than pros of this exercise, and, to a lesser extent, crunches. Luckily, at that place are plenty of other effective ab exercises out at that place that can be performed without flexion or pressure level on the spine. Every bit always, if you exercise feel any dorsum pain when exercising, information technology'due south a good idea to check with your doctor or physiotherapist.

The ab exercises to do instead of sit-ups:

ane. Front end planks

In gild to correctly get into the plank position, offset in a press-up position, with your arms slightly wider than your shoulders and your body weight resting on your hands flat against the flooring, or your forearms, depending on which variation y'all opt for. Recollect about creating a straight line from your heels to the crown of your caput, engaging your core. Here'due south how long you need to hold a plank to get results (spoiler — its not as long as you think!)

ii. Mountain climbers

To do a mount climber, starting time in a push button-upwardly position, and so every bit apace as you can, pull your right knee into your chest without letting information technology touch on the floor as you extend it back out. Then echo with your left articulatio genus. That's one rep.

3. Deadbugs

Outset with your back and shoulders flat and heavy on the floor. Elevator your arms direct in a higher place your shoulders and your legs in table top position, your knees directly over your hips. Have a breath in and equally you exhale, slowly lower and straighten your left leg and your right arm until just above the floor. As you lot inhale, bring them back into the starting position. Echo on the reverse side and you've completed one rep.

4. Toe taps

This is a classic Pilates practice that works the rectus abdominals and the traverse abdominals. Start with your legs in a table acme position. Engaging your cadre and keeping your knee bent, lower your right and tap your toe on the flooring. Your left leg should stay in a table top position. Reverse the move and echo on the opposite side.

5. Leg raises

Kickoff lying on your back, making sure your lower back stays pressed into the flooring. Keeping your legs straight and pressed together, lift them upwards towards the ceiling and lower them dorsum downwards, never putting them fully back on the floor.

5. Bicycle kicks

To practise a cycle boot, prevarication on the floor with your back flat against the footing. Place your easily next to your head and raise your shoulders off the footing. Curve your knees and describe your legs upward off the basis. Bring the right articulatio genus towards your chest equally y'all straighten your left leg, every bit your right knee joint comes upward, twist your body so your left elbow touches your right human knee. Repeat on the other side and make sure your legs and shoulders remain off the footing for the entire practise.

Jane McGuire is Tom's Guide's Fettle editor, which means she looks afterward everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past four years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she'due south not pounding the pavements, you'll observe Jane striding round the Surrey Hills, taking far too many photos of her puppy.