Tip of the Month - May 2026
Still Doing The ‘Ole’ Sit-up Routine? Want a Stronger Core – Skip the Sit-ups
Many people are surprised to learn that a strong core does more than just improve your shape - it also supports better posture, balance, and stability. A sturdy core acts as the central link between your upper and lower body, making everyday movements like bending to tie a shoe, reaching for something on a high shelf, or simply standing upright much easier and less tiring. Strengthening these muscles can help prevent falls and injuries, especially as we grow older. January 12, 2026 — One reason is that sit-ups are hard on your back. They push your curved spine against the floor and work your hip flexors, the muscles that run (Harvard Health). Sit-ups once ruled as the way to tighter abs and a slimmer waistline. Now plank exercises, in which you assume a position and hold it, are the gold standard for working your core, while classic sit-ups and crunches have fallen out of favor.
Sit-Ups Can Be Problematic
Spinal Strain: The repetitive flexion motion places excessive pressure on the intervertebral discs, which can aggravate lower back pain or increase the risk of it over time.
Overactive Hip Flexors: Sit-ups primarily engage the hip flexors rather than the abdominal muscles. Because many people already have tight hip flexors from sitting all day, this can strain the lower back and worsen posture.
Superficial Targeting: They primarily target the "six-pack" muscle (rectus abdominis) and neglect the deeper core muscles needed for true spinal stability.
Avoiding Sit-ups
Generally, avoid sit-ups if experiencing lower back pain, having disc issues, or suffering from conditions like scoliosis.
Alternatives
To build a strong, functional core without risking the spine, try these alternatives:
Planks: Highly recommended by the Harvard Medical School for building balanced strength across your entire front, sides, and back.
Dead Bugs: An excellent way to engage the deep abdominal muscles while keeping your lower back pressed securely to the floor.
Bird-Dogs: Strengthens the core and lower back stabilizers simultaneously without any harmful spinal flexion
Planks Over Sit-ups?
Sit-ups are hard on the back. They push the curved spine against the floor and work the hip flexors, the muscles that run from the thighs to the lumbar vertebrae in the lower back. When the hip flexors are too strong or too tight, they can tug on the lower spine, leading to lower back discomfort.
Core Exercises:
6 workouts to tighten your abs, strengthen your back, and improve balance
Want to boost athletic performance and build balance and stability? A strong, flexible core underpins all these goals. Core muscles need to be both strong and flexible, and core fitness, as outlined in the Special Health Report Core Exercises: 6 workouts to tighten the abs, strengthen the back, and improve balance, should be part of every exercise program.
References:
Harvard Health Publishing/Harvard Medical School (2026, January 12). Want a stronger core? Skip the sit-ups. Post. https://www.health.harvard.edu/staying-healthy/want-a-stronger-core-skip-the-sit-ups Schloder, M.E. (2026). E P-P T. Effective pre- and post-training for age age-group swimmers. (To be released). Calgary, Alberta, Canada. www.coachingbest.com