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The real problem, of course, comes to haunt you when you want the body to perform a sports movement that utilizes this weak area, and in this case a weakness in the range of motion of the abs. If you cannot perform a situp without securing your feet or legs, we recommend that you start from a sitting position with the torso curled and slowly lean back (while maintaining a curled posture of the torso) to approximately the 30 degree angle of elevation and return to the sitting position (Fig. 8 & 9).

This is more effective for development than the traditional "crunch". Performing this routine would assure activation of the internal obliques and transverse abdominis which does not occur with the crunch. This is significant for women who have a wider hip structure. Women traditionally have less activity of the internal obliques and transverse abdominis due to greater fiber angulation away from the direct line of movement. It should also be noted here that with all the abdominal muscles, none attaches below the pelvic region or to the legs. Therefore, the abdominals do not lift the legs. They do, however, stabilize the pelvic region so that legs can be lifted by the muscles of the hip flexors. This is why you feel your abs work when doing leg lifts.

Center of Gravity & Full Range Movement Let us reason why you do not achieve maximum abdominal activity the traditional situp until the lower back has been elevated from the surface. Our "center of gravity" is located within the anterior, or front, segments of the upper sacrum, or 5th lumbar vertebra (Fig. 10).

This essentially is the point where 50% of bodyweight is above and below. Therefore, this point must be the fulcrum for the abdominals to reach maximum activity. To attain this, the hip flexors must function within the lower pelvic region. If you fix the legs, you essentially lower the axis of movement and cause more hip flexor activity to occur than abdominal activity. Conversely, if you draw the legs too far upward by placing your hips and knees in too great a bent position, you have condensed the "mass" in the lower segment, elevating the center of gravity or axis within the torso, creating greater reliance on the upper abdominals only to perform the task, never allowing lower abdominal function to be fully attained.

We recommend utilizing legs flexed at the hips and knees and legs apart to allow for proper torso and pelvic rotation during a situp exercise. We never promote securing the legs (Fig. 6). Once full abdominal activity has occurred with the above described situp, one can progress to exercising the abs through their full range of motion without fear of injury to the spine.

Situp Mechanics - It is important to realize that the muscles of the abdomen function sequentially in various patterns during functions, and only as a unit at the end of a forward curling of the torso. They do not attain maximum resistance loading during a situp until the entire torso has been elevated. This elevation cannot be accomplished by the abdominals alone' the kinetic chain incorporating the hip flexors is necessary to effectively activate and stress-load the lower abdominals. Torso curling is essentially the work of the upper portion of the abs and external obliques. Elevation of the entire torso incorporates the lower portion of the abs. Situps performed while securing the feet or lower legs will do very little for your "lower abs". Despite what many believe, we do little to specifically strengthen the lower abs by utilizing leg raises or resistance loading to the legs.

The only effective way to strengthen the lower abs is forcing them to function within the kinetic chain. They must be made to work in conjunction with upper ab function and the pull of the hip flexors on the pelvic region. Elevating the entire torso during a situp permits full function. Not securing the feet allows for greater ab training within the kinetic chain and less substitution for the lower abs by the hip flexors. We have referred frequently to effective kinetic "linking" and have not yet clarified how it can be obtained.

Essentially, training the proper sequence can be attained only if no external forces are applied, such as securing the feet during the situp. The main consideration is limiting the early pulling of the hip flexors, or psoas muscles. The best way to reduce early pulling is by reducing the direct line of pull of the primary hip flexor. This is accomplished by rotating the legs outward at the hip and allowing both flexion of the hips and knees. (Fig. 11)

*Disclaimer: Before beginning any exercise program, consult with your physician to ensure that you are in proper health. These are not meant to provide medical advice; you should obtain medical advice from your private healthcare practitioner. No liability is assumed by QFAC for any of the information contained herein.

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