Response to reader: When should I do sit-ups?

 

Dear Dr Gardner,

When would you suggest is the best time to do sit-ups when working out, and also, what are the most effective exercises to work off one's belly.

- Dwayne

Dear Reader,

According to the guidelines of the American College of Sports Medicine, resistance exercises such as weight training should be arranged so that you exercise the larger muscle groups before the smaller ones. The smaller muscles tire much more easily and that will limit the amount of work you will be able to do with the larger muscle groups.

Exercise prescriptions should be arranged so that no two successive exercises involve the same muscle group. The activities in an overall workout should utilise your muscles as follows: upper legs and hips, chest and upper arms, back and posterior aspects of legs, lower legs and ankle, shoulders and posterior aspects of upper arms, abdomen, anterior aspects of upper arms. In this case, you would do sit-ups where abdomen is indicated.

To reduce belly size

Aerobic exercises, such as jogging, running, riding a bicycle or any other physical activity, you can perform non-stop for more than a minute. These, including sit-ups are the most effective ones to reduce the size of your belly. A few abdominal exercises that do not require the use of any equipment are provided below:

1. Abdomen curl twisters: Sit with your knees bent, torso two thirds the way up toward your knees, twist to your right then to your left. Continue the routine while leaning back. As it becomes more difficult, move closer to your knees.

2. Straight leg ab twisters: Sit with your legs together straight out in front, arms crossed over your chest. Lean back at a 60 angle from the floor. Hold this position throughout, twist to the left then to the right.

3. Wringer: Lie on your back with your legs straight and together, arms straight out to the sides. Lift your left leg up and over to your outstretched right hand, keep your leg straight and left shoulder close to the floor. Return your left leg to the starting position. Repeat with your right leg up and over to your left hand which is straight out and perpendicular to your body. Return your right leg to the starting position.

4. Gut tucks: Sit with your legs drawn up close to your body and hands on the floor slightly behind you. Lift your feet several inches off the floor as you straighten your legs halfway .Return your legs to the tuck position.

5. Half-pike sit-ups: Lie on your back with your feet together, and arms together over your head. Lift your arms, head, shoulders and right leg up until you can touch your hands to your ankle or foot. Return to the starting position and repeat with your left leg.

6. Double leg lift: Support yourself on your elbow and sit with your legs together on the floor. Lift both leg together as high as you can. Return your legs to a few inches off the floor.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.