Does lying flat and doing sit ups have an effect on slimming the waist?

Practicing yoga will be more obvious. Hula hoops are also good. The sit-ups are a little less effective.

Lie on your back on the mat with your knees bent at about 90 degrees and your feet flat on the ground. Do not immobilize your feet on flat ground (e.g. by a partner pressing your ankles with your hands), otherwise the flexors of the thighs and hips will join the work, reducing the workload of the abdominal muscles.

In addition, straight-legged sit-ups will increase the burden on the back and easily cause damage to the back. Decide where to place your hands based on the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Beginners can rest their hands on their sides, and when they have adapted or improved, they can cross their hands over their chest.

Finally, you can also try to cross your hands behind your head, but your hands should rest on the shoulders on the other side of your body.

Note: Do not cross your fingers behind your head to avoid straining the neck muscles and reducing the workload of the abdominal muscles.

It is advisable to proceed at a slower tempo, as is the case with slow-motion playback. Exhale as your abs pull your body up to ensure that all the muscles in the deeper layers of your abdomen are working at the same time.

After raising your body 10 to 20 cm off the ground, tighten your abdominal muscles and pause for a moment, then slowly lower your body back into position. When your back hits the ground, you can start the next cycle. During sit-ups, the abdominal muscles are only involved in the initial phase, after which the hip flexors perform the task.

Normal people do sit-ups in moderation is no problem for the lumbar spine, but it is recommended that people with a herniated lumbar disc try to do less or no sit-ups.

Through the analysis of lumbar disc herniation and sit-ups, we know that patients with lumbar disc should not put too much pressure on the lumbar spine, otherwise it will aggravate the symptoms of lumbar disc herniation. Secondly, we know that the process of doing sit-ups requires arching the back, which will give a certain amount of pressure to the lumbar spine, and the amount of pressure depends on the amplitude, strength, and angle of the practitioner to do the sit-ups. Therefore, in the end, it is concluded that patients with lumbar disc herniation should try not to do sit-ups.

Sit-ups help to exercise the strength of the lumbar spine and are also good for the lumbar spine, but except for lumbar spine diseases, such as: lumbar disc herniation, spondylitis is recommended not to practice sit-ups.

Pulling the head with your hands all the time has a negative effect on the cervical spine, and the lumbar spine is not good if it is done on hard materials, in short, it is not recommended to do sit-ups every day, you can do planks, if you must do sit-ups.

1. Don't hold your head in your hands, and 2. Do it on a soft cushion.

No, because sit-ups can only be used for part of the exercise, if you want to make your waist straight, you need to do other exercises at the same time.

It's not good to do this every day, your muscles, waist, you can't get a break, it's better to do three days and rest for one day!

Why do you do so much.? Stop.

Normally it's fine, but like you said, it seems like it's a little too much, so maybe it's okay!

Be moderate, and you won't have a bad lumbar spine.

1. Lie flat on the field of sit-ups, the body should be straight, do not lie on the slope, many people do sit-ups are oblique, which affects the output very much, and it is easy to get tired.

2. Bend your hands and hold your head, so that the force of your hands can help your head get up more easily. And it can protect the head when it lands. Some people like to put their hands on both sides and make fists, and then get up, which is not only strenuous, but also easily tired.

3. The feet must be pressed steadily, the partner must be serious and responsible, and when exercising, the force will be offset if it is not compressed.

You can do the exercises of the upper crunches. It should be noted that when you get up, you can use your chin against your chest, which can reduce the pressure on the cervical spine and prevent dizziness. In addition, don't move too much when you get up, as long as there is a sore feeling in the abdomen.

Since there is no movement of the lumbar spine during the upper crunch, this can reduce the lumbar spine injury.

Do sit-ups in the correct posture, all exercises involving the waist, the waist should be straight, and the lower back should not be bent and forced. The most harmful thing about sit-ups is actually the cervical spine, so to have a correct posture, you can buy a device that specializes in sit-ups, and you can do it for more than 100 without much money.

It's OK to be 45 degrees, you don't need to be 90 degrees or leaning towards your knees. At 45 degrees, the abs can be exercised, and it doesn't need to be too fast. Also, don't put your hands on the back of your neck, that won't exercise enough for your abdomen. Place your hands gently behind your ears and don't use force.