01/09/2020
TEAM No Sit-Up!
But why???
Once pregnant or in the first year postpartum you may be told to eliminate specific core movements such as the sit-up. Here at you may also see from time to time. Let’s break it down:
First, we must determine the intent behind the sit-up. In some cases (but not most) it’s used for sports specific training in which isolating the re**us abdominis is important to carry over to that sport. In other (most) cases, its intent is to be a core strengthening exercise. What we know and understand is that the re**us abdominis is just ONE key player of the entire core, and our goal in BIRTHFIT Prenatal and Postpartum Training, is to strengthen the ENTIRE core as one stable unit.
Often times we see sit-ups done with an ab-mat to help bridge the gap between that low back extension and the floor and other times we see them done without any support. Regardless, during the sit up we are most likely arriving to an open scissor position (rib cage flared, over extended, as seen in the top pic) at the bottom and then quickly pulling back into flexion to get back to the top.
When we move through these positions, our stability is most likely compromised and the integrity of the abdominal tissue is being challenged. Add volume, loading, or more intensity, and this creates a recipe for increased core dysfunction and/or a longer, tougher healing postpartum period.
Instead of sit-ups, we, , use a variety of core exercises to pre-habilitate, re-habilitate and strengthen the core in its entirety.
For example, our is a great way to do this. Think of the prenatal period as prehab and strengthening the core and postpartum as rehab and recovery in order to continue to strengthen the core appropriately, as a whole.
It's not that we don't like the situp (because we love movement). It's just there are far better movements to strength and train your CORE.
