Many people start their abdominal training with sit-ups - in the hope of achieving a flat stomach and strong core muscles. But what if this very exercise destroys more than it builds? Find out in this article, Why classic sit-ups are often counterproductivewhich mistakes are particularly common - and how you can do better.
Sit-ups - an exercise with a bad reputation?
What used to be a standard part of every gym class is now controversial: the classic sit-up. This involves lifting your upper body from a supine position - ideally using strength from your abdominal muscles. But in reality, it often looks very different.
The 5 most common mistakes with sit-ups
1. momentum instead of tension
Many people pull themselves upwards with momentum instead of specifically activating their abdomen. This takes the strain off the muscles - and overloads the spine and hip flexors.
Consequence: Pain in the lower back, no real muscle building.
2. hands on the back of the head = neck pain
A classic: clasp your hands behind your head - and unconsciously pull your neck forwards as you come up.
Better: Place your fingertips only lightly on your temples or cross your arms in front of your chest.
Too many repetitions, too little control
If you pull sit-ups up and down like a machine, you are not training more efficiently - you are risking incorrect loading.
Better: Slow, controlled movement sequence. Quality before quantity.
4. incorrect breathing technique
Many people hold their breath during a sit-up. This increases the pressure in the abdomen - and causes instability.
Rule: Exhale on the way up - inhale on the way back.
5. weak pelvic floor? Avoid sit-ups!
Sit-ups can cause more damage, especially after pregnancy or if you have a weak pelvic floor - for example by exerting downward pressure on organs or the bladder.
Tip: First build up core stability and pelvic floor before dynamic exercises such as sit-ups are useful.
What happens in the body during incorrect sit-ups?
- Back: Excessive pressure on the lumbar spine → Overloading
- Neck: Tension due to pulling & twisting
- Hip flexors: Are overstressed → risk of hollow back
- Abdominal muscles: Are not optimally activated → inefficient training
The better alternative - functional core training
If you really want to strengthen your abs, there are more effective (and safer) methods:
✅ Plank variations (e.g. side planks, plank with leg raises)
✅ Dead Bug - for deep core stability
✅ Bird Dog - trains balance & body control
✅ Hollow body hold - Particularly effective and easy on the joints
Conclusion
Sit-ups are not bad per se - but they are often incorrectly executed and overestimated. If you work specifically on your core stability instead, you not only protect your back and pelvic floor, but also build the foundation for a strong, functional centre in the long term.
Being strong doesn't mean moving a lot. It means moving properly.