Sit-ups are so old-school and could endanger your spine

I used to be a workout enthusiast with the sole aim of just keeping fit. I will head to the gym after working 9 to 5 just to catch some bench presses, thigh works, shoulder presses, and oh, the sit-ups (for the abs). Since my stomach is naturally flat, it took no time for my ABS (popularly referred to as 6 packs) to come out. The last time I attended the gym was about 2 years ago and my abs are still not bad.

Back then, the gym instructor would tell us that abdominal fats are the most difficult to burn by abs workouts. This made many folks double up on their sit-ups. Recently I started experiencing lower back pain which seems to be a nagging one that comes and goes away at intervals without administering any particular drug. Coincidentally, just today, I read from a medical doctor that sit-ups are really not good for the lower back, especially the discs. In fact, he said they have a very minimal impact on abs formation.

Am I reaping the results of the sit-ups I did a few years back or this is just another medical "deja vu" moment? First, let's look at the claim that sit-ups have the potential to harm the vertebral discs around the lower spine.

Indeed, sit-ups, from research, have been found to exert a significant amount of pressure on the lumbar discs, which are located in the lower spine. This pressure can lead to the wearing down of these discs over time, potentially resulting in pain and discomfort. Sit-ups push your curved spine against the floor and work your 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 tug on the lower spine, which can create lower back discomfort.

Now, let's address the second claim about the effectiveness of sit-ups in abs formation. According to my findings, while sit-ups do strengthen and tone the core-stabilizing abdominal muscles, they are not the most effective exercise for this purpose. Sit-ups primarily target the superficial rectus abdominis and use the obliques for assistance. However, the abdominal region is made up of multiple, interweaving muscles that should all be targeted to achieve optimal strength.

Moreover, there are reports that the visibility of abs or a 6-pack is more related to body fat percentage than the specific exercises one does. No matter how many sit-ups or other ab exercises you do, you're not going to see any definition in your abs unless your body fat percentage is low enough.

Thus, from my little research, while the past sit-up regimen I've had may have contributed to the current lower back discomfort, it's unlikely that it was the primary factor in the formation of my abs. Experts have pointed out that a balanced workout routine targeting all muscle groups, along with a healthy diet, is the key to overall fitness and well-being. I'm certain @ebingo can testify to this.

In conclusion, while sit-ups were once the go-to exercise for abs, they have fallen out of favor due to the potential strain they can put on the lower back and their relative ineffectiveness at working the entire set of core muscles. Alternatives like planks are now considered more beneficial for overall core strength and stability.

To cap it up, it's recommended to consult with a fitness professional to ensure your workout routine is safe and effective for your individual needs.