Proper Technique a Must When Performing Sit-Ups

Q. I tend to stay away from sit-ups because they often hurt my neck. Is there an effective way to work your abdominals so that you don't strain your neck?

A. When done correctly, sit-ups will help to tone the muscles in your midsection as well as work to protect your back and enhance your overall posture. But do note that doing sit-ups incorrectly can be a complete waste of time - and even cause injury to your back.

In order for sit-ups to be effective, proper technique is a must. More often than not, I'll see people using so much momentum that most of the work is being done by the neck, arms and legs rather than the abs.

Keeping your knees bent during sit-ups helps to neutralize the action of the hip flexors (structures that comprise the hip joint) and therefore forces the abs to work harder. Do note, however, that the abs work hardest during the initial phase of the sit-up, because shortly after the initial lift, the hip flexors take over.

The best approach is to lift your torso very slowly in order to work the abs more efficiently. Years ago, I did a radio program with Michael Jordan's trainer, who stressed that if someone is doing abdominal exercises properly, he or she shouldn't be doing 100. You can do a minimal amount with maximal results if you do them correctly.

To avoid injury, keep your legs bent. Straight-leg sit-ups - the kind we used to do in the '60s and '70s - force the back to arch, causing overextension and strain in the back. To make matters worse, when you twist you are placing a tremendous rotational stress on the lower back, which can result in injury.