SIT-UPS WERE once the preserve of those looking for the fastest way to tighter abs and a slimmer waistline, while ‘planks’ were things used by carpenters to put down in the new hallway.
But there has been a huge shift towards planks (also known as bridges) – or away from sit-ups rather, as the latter have fallen out of favour and down the pecking order.
We got some definitive answers from Connacht Rugby’s lead strength and conditioning coach, Marian Earls.
The sit up – do you recommend athletes perform sit ups as part of their exercise plan? If not, why not?
The trunk (or the ‘core’ as it’s more commonly known) spans across both the deep and superficial musculature of the torso and is responsible for generating force for muscle activity and movement. The sit-up mainly activates the superficial “six-pack” musculature, the obliques, and the hip flexor muscles.
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Functionally, these muscle groups play minor roles in generating high bracing or rotational forces. The “six-pack” muscles are developed primarily for aesthetic purposes more so than for maximum strength or sporting performance.
So simply isolating these particular abdominal muscles with sit-up exercises will not add value to athletic performance where high force generation, trunk stability and bracing are pre-requisites.
When athletes are developing overall strength using external loads such as dumbbells and barbells; the trunk is being actively used to stabilise the body similar to dynamic sporting activities. Therefore, we are training our trunk to support the body in activities that are specific to the sport; i.e. dynamic. Sit-ups are beneficial for low level strength but as an isolated exercise fail to tick all boxes for athletes trunk stability and strength.
If so, what must one consider from a safety point of view?
If an athlete feels they are particularly weak through the trunk and feels additional work is necessary; it is important to bear in mind the nature of the sport and match the trunk activation demands appropriately.
To ensure a greater return for investment of their training time, contact an experienced strength and conditioning coach to assess trunk stability through lower and upper body strength work in conjunction with on-field performance. An experienced strength and conditioning coach can also prescribe activity to suit an athlete’s needs such as previous or current injury status.
In your experience, are sit-ups done correctly, by and large?
Generally, trunk bracing, activation and stability work is trained effectively and efficiently in strength training in athletes I have worked with.
Ireland women's rugby S&C coach. Marian Earls. Dan Sheridan / INPHO
Dan Sheridan / INPHO / INPHO
Are there better exercises for the core than sit-ups?
In sport, it is important to recognise its demands and assess potential weaknesses in athletes. As a rule of thumb, if an athlete needed extra trunk work it would simply include a bracing or stabilising activity such as a plank hold and an anti-rotation exercise such as a an activity called a pallof press.
Do sit-ups engage all core muscles?
I think a lot of the time sit-ups are completed as a means to improve movement and dynamic strength for sport or as a means of reducing adipose tissue in regular gym-goers. When in fact the sit-up is completed in a supine position (unlike most sporting activities), it involves activation of large amounts of hip musculature, and has been previously used in conjunction with its cousin “the crunch” to develop the typical “six-pack”. The rectus abdominis is superficial in nature and in turn carries limited function to generation of force for athletes. As for regular gym goers or fitness fanatics, no matter how many sit ups one completes you simply cannot spot reduce ie reduce amount of adipose tissue by isolating activity to that area alone.
In summary
The “six-pack” muscles are developed primarily for aesthetic purposes
The sit- up mainly activates the superficial “six-pack” musculature
Sit-ups will not add value to athletic performance where high force generation, trunk stability and bracing are pre-requisites.
Sit-ups are beneficial for low level strength but as an isolated exercise they fail to tick all boxes for trunk stability and strength.
A lot of the time sit-ups are completed as a means to improve movement and dynamic strength for sport or as a means of reducing adipose tissue (body fat) in regular gym-goers.
Are sit-ups worth the pain and are you doing them right? We asked an expert
SIT-UPS WERE once the preserve of those looking for the fastest way to tighter abs and a slimmer waistline, while ‘planks’ were things used by carpenters to put down in the new hallway.
But there has been a huge shift towards planks (also known as bridges) – or away from sit-ups rather, as the latter have fallen out of favour and down the pecking order.
We got some definitive answers from Connacht Rugby’s lead strength and conditioning coach, Marian Earls.
The sit up – do you recommend athletes perform sit ups as part of their exercise plan? If not, why not?
The trunk (or the ‘core’ as it’s more commonly known) spans across both the deep and superficial musculature of the torso and is responsible for generating force for muscle activity and movement. The sit-up mainly activates the superficial “six-pack” musculature, the obliques, and the hip flexor muscles.
Functionally, these muscle groups play minor roles in generating high bracing or rotational forces. The “six-pack” muscles are developed primarily for aesthetic purposes more so than for maximum strength or sporting performance.
So simply isolating these particular abdominal muscles with sit-up exercises will not add value to athletic performance where high force generation, trunk stability and bracing are pre-requisites.
When athletes are developing overall strength using external loads such as dumbbells and barbells; the trunk is being actively used to stabilise the body similar to dynamic sporting activities. Therefore, we are training our trunk to support the body in activities that are specific to the sport; i.e. dynamic. Sit-ups are beneficial for low level strength but as an isolated exercise fail to tick all boxes for athletes trunk stability and strength.
If so, what must one consider from a safety point of view?
If an athlete feels they are particularly weak through the trunk and feels additional work is necessary; it is important to bear in mind the nature of the sport and match the trunk activation demands appropriately.
To ensure a greater return for investment of their training time, contact an experienced strength and conditioning coach to assess trunk stability through lower and upper body strength work in conjunction with on-field performance. An experienced strength and conditioning coach can also prescribe activity to suit an athlete’s needs such as previous or current injury status.
In your experience, are sit-ups done correctly, by and large?
Generally, trunk bracing, activation and stability work is trained effectively and efficiently in strength training in athletes I have worked with.
Are there better exercises for the core than sit-ups?
In sport, it is important to recognise its demands and assess potential weaknesses in athletes. As a rule of thumb, if an athlete needed extra trunk work it would simply include a bracing or stabilising activity such as a plank hold and an anti-rotation exercise such as a an activity called a pallof press.
Do sit-ups engage all core muscles?
I think a lot of the time sit-ups are completed as a means to improve movement and dynamic strength for sport or as a means of reducing adipose tissue in regular gym-goers. When in fact the sit-up is completed in a supine position (unlike most sporting activities), it involves activation of large amounts of hip musculature, and has been previously used in conjunction with its cousin “the crunch” to develop the typical “six-pack”. The rectus abdominis is superficial in nature and in turn carries limited function to generation of force for athletes. As for regular gym goers or fitness fanatics, no matter how many sit ups one completes you simply cannot spot reduce ie reduce amount of adipose tissue by isolating activity to that area alone.
In summary
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Exercise Fitness marian earls