I'm an 18 year old male, I'm very fit - much fitter than most of my peers. I practice Taekwon-do. I can do many crunches and leg raises without much of a problem, and can do 73 consecutive pushups.
However, for some reason I can't seem to be able to do situps unless there's weight at my legs. It's both very frustrating and embarrassing when we have to do them together in the dojang and I'm the only one unable to do even one. What can I do to fix this? Or alternatively, what could be the problem?
2006-10-05 02:41:07 · 9 answers · asked by Anonymous in Health ➔ Diet & Fitness
Right, I'm able to do them (slowly) if I don't bend my knees as much and lift my feet a little. Does this really mean the upper half of my body is disproportionately heavy to my lower body? It is true that I have pretty strong arm muscles for someone my weight and size (rather short, rather slim, but mostly muscle). Should I simply train my leg muscles more?
2006-10-05 03:24:52 · update #1
The problem you're having Michael is that you have a weak core and abdominal muscles and strong hip flexors. You likely have never done a proper crunch that's why you're able to do many and not few properly. The abdominals engage only for a very short range during a situp and then the hip flexors (psoas, rectus femoris) take over especially when the knees are bent or your feet are anchored or held down.
The abdominal muscles work just like any other muscle and have to be challenged as such. If you want strong and muscular abdominals, you have to challenge them with resistance and good form just like you would your chest, your back or any other muscle for that matter. Targeting the correct energy system is imperative. This means you should never enter into the aerobic phase of this exercise, ideally keeping it under 2 minutes at most.
Think of rolling a carpet and contracting fully on the top of the movement and squeeze. If you do them correctly, you shouldn't be able to do more than 30 crunches. Any more than that, and you're probably doing them half-azz, incorrectly or with a partial range of motion. I've instructed dozens of men that thought their abs were super strong because they good complete 500 crunches, only to later find that their core was extremely weak and they could not even complete 10 crunches in good form. It is one muscle you honestly cannot slack on when it comes to form.
All of the indications in your explanation resolve to a hip flexor abdominal imbalance. I have seen it many times in my clients and it is correctable, but it will take a considerable change in your training methodology by re-learning how to effectively crunch and use your abdominals correctly. Crunching on a swiss ball is one of the most effective ways to strengthen your core/abdominal region.
I would encourage you to seek the advice and guidance of a personal trainer in your area for further education on these principles.
Here's a good list of ab exercises:
http://www.preventdisease.com/fitness/swiss_ball.html
http://www.preventdisease.com/fitness/Strength_Exercises_abdominals.html
2006-10-05 04:05:17 · answer #1 · answered by FitGuy 5 · 2⤊ 0⤋
Situps will ruin your lower back in the long run so stick with crunches and leg raises isntead. When you put weight on your lower legs during situps, you are in fact exercising your legs and hip flexor, not your abs.
2006-10-05 03:23:04 · answer #2 · answered by Anonymous · 1⤊ 0⤋
Proper Sit Ups
2016-12-15 11:56:57 · answer #3 · answered by citizen 4 · 0⤊ 0⤋
I have this problem sometimes too and i have to put my feet undersomething to help me up.I think because my lower back is not completely flat.
Anyway, try not to pull from your neck when you try to sit up. Squeeze your lower abdomin as much as you can to the floor. ( push your stomach towards the floor) when you try to come up. In other words use only your stomach muscles.It might make it easier for you hopefully.
2006-10-05 02:47:59 · answer #4 · answered by chiara 4 · 3⤊ 0⤋
maybe ur doing them wrong ur supposed to put ur legs at a 90 degree angle and hands behind head or on chest and go up make sure u look up when ur doin this also. Hope this helps :)
2016-03-18 05:08:31 · answer #5 · answered by Anonymous · 0⤊ 0⤋
not sure. i can't do more than a couple either, and I like a weight on my feet. (you're more in-shape than I am)
2006-10-05 02:44:07 · answer #6 · answered by ♥honey♥ 4 · 1⤊ 0⤋
that's interesting.
have you tried going to a physical therapist? or a gym and asking a professional there?
maybe they'll be able to figure out why you have this problem.
2006-10-05 02:44:22 · answer #7 · answered by seriously, yo 2 · 1⤊ 4⤋
No offense, but it sounds like you are doing them wrong.
Ask your TaeKwon trainer to properly train you on sit-ups.
The majority of the muscle use should come from your upper thighs, and abs, NOT from your back muscles. Using your back muscles to do sit ups will hurt you in more ways than one. It will also cause your legs to rise up.
Or, perhaps, you simply "can't" do them that way. Not everyone can. I wouldn't be embarrassed by this in the least. Everyone has a handicap in life.
2006-10-05 02:50:29 · answer #8 · answered by rouschkateer 5 · 1⤊ 6⤋
Top heavy try not bending your kness so much.
2006-10-05 02:49:46 · answer #9 · answered by Crazy Diamond 6 · 2⤊ 0⤋
you're top heavy, let some air outa your head
2006-10-05 02:44:03 · answer #10 · answered by Anonymous · 1⤊ 12⤋