How to Make Sit-Ups Supremly Safe and Effective

Sample Sit-Up routine:
10s dead-big isometrics 2 sets for warm-up
Sit ups, 8-10 reps for 4 sets
Hollow body plank finisher for 30 seconds one set
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#reddeltaproject #calisthenics #muscle
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[@AndreBellCopywriter]

Omg. This was unreal. Worked first try to my total surprise. No stress and no pain sit-ups.

[@joaehun]

this video literally changed my sit up life! the posterior pelvic tilt is the key to make almost the full movement. Thank you so much!

[@denvergriffin5555]

Another gem. I think most of us who were in the military and have seen thousands of people doing hundreds of thousands of situps - and no skies fell, no ambulances were called, no spine surgeries ever seemed to ensue - always roll our eyes at the marketing claims that "situps are dangerous."

[@RedDeltaProject]

LOL! best comment on this one, love it Denver!

[@ChaseTheSol]

You have the Best explanation of everything. It’s simple, easy to understand, and very effective. The most knowledgeable fitness person on Earth that I know. Your teaching is second to none. 100k subs this year

[@RedDeltaProject]

Thanks Jesus! 100K here we come!

[@russellthompson6079]

very interesting and informative, never thought of it like that, thank you!

[@Cloppa2000]

Another great video! I used to do these years ago and realised how good they were when rolling down and up slowly.. Forgot about them over time. Cheers man.

[@TaylorThoughts]

Stellar instruction, thanks!

[@anutagrigorovich]

amazing explanation!! I'm binge-watching all the techniques explanations now 😀

[@glenchilada]

This is fantastic. I've been trying to get my daily routine down to the time equivalent of brushing my teeth or showering so I can knock it out and make it more habitual. Finding one complete challenging ab exercise has been my hangup until now. THANKS! Love your channel.

[@onethousandwords]

Thanks for the thorough explanations, especially what happens when you *don't* tilt. Visuals like that really help me remember without overthinking the exercise when I'm doing them.

[@ratanbiswas9528]

And this movement mimics real life body position too. Great!

[@webbaron1]

I love the simplicity with massive info and effectiveness of your teachings, Matt. ty

[@piyushdwivedi7195]

These things should really be taught in schools, they are more important than math! Tried instantly and they are amazing, thanks!

[@ratanbiswas9528]

You are very much right!

[@xCorvus7x]

How well educated in mathematics are you?

[@xylovilo1187]

There's pe

[@unclerawn4017]

finally! a proper sit-up. thank you for your invaluable help

[@RedDeltaProject]

You're welcome Sam!

[@trapback7638]

Best fitness channel

[@andres.e.]

Fantastic explanation, thank you

[@brave7033]

And once again!... Great tips useful really works Mat is a game changer!

[@RedDeltaProject]

And thank you too Br Ave, always appreciate your support big time!

[@amoghpratapsingh4938]

Quality improvement 👌

[@mikegoldsmith3600]

This is brilliant, so clear and helpful and finally I am doing sit-ups properly. Thank you!

[@seanwardell846]

Thanks Matt.

[@oulgaret1954]

Well explained.Thanks.

[@MaxDooDat2]

I've found that doing that posterior tilt is also good for your back when sitting for long periods, like at your desk if you have an office job. One good method is to use a small pad or pillow wedged into the corner of the seat so it forces your pelvis into such a tilt. Then relax and lean against the back of the seat. And then periodically push your lower back outward against the pad to make sure you are continuing to maintain that tilt.

[@IvanDjuric300]

Thank u. Someone speaking the truth. Sick of listening to people saying sit-ups are bad for ya. Good work man

[@jameswoods6385]

Hey Matt, always struggled to do sit ups without anchoring my feet but since you explained how to do it correctly I did it instantly. Great information as always. Thank you

[@RedDeltaProject]

Fantastic! Happy training James!

[@verrufen2642]

Hey we come full circle! Lotta old school boxers used this sit up variant

[@simon.houseaccount4807]

Love the channel my friend

[@RedDeltaProject]

Glad you enjoy it plenty more to come!

[@bhaskarborgohaincontent9834]

Awesome sir I wanted to see you workout cuz I know you gonna show safe way to do it..

[@RedDeltaProject]

You can see several of my older workouts in the Grind Style Calisthenics playlist or just search workout on my channel. But my workouts are always changing and evolving so keep that in mind.

[@marloncrispatzu1509]

Hi Matt! Great tip! I want to thank you because everytime i get stressed with my workout,seeing videos,pushing too much,chasing reps and numbers that makes me listen less to my body,i come at you and i see freshness and simple way of exercising,that anyway still works. Kind of going out from this fitness community where people get Crazy supplements and give unhealthy tips Just for the aesthetics sake and that are not sustainible. Like someone said,this way of working out should be practiced at school,cos It means health and control of our body lifelong. Keep up with the good work

[@RedDeltaProject]

Thanks for the props Marlon! I know what you mean, if I knew this stuff when I was in school I would have avoided a lot of mental and physical stress.

[@brenaechapman-buckhanon4373]

Thank you so much

[@coachprinci]

Reminds me of the hollow body hold, i.e. posterior tilt part, which almost universally thought of as a good ab exercise.

[@TheJohncoyle]

Hi, Matt . This is great advice. Thanks so much for your great podcast, which I think is some of the most helpful advice, clearly explained , on the the Tube. Can I ask your advice on using heel lifts during squatting, as I have trouble doing the full squat without them?

[@RedDeltaProject]

Lifting the heels is fine, people have been using similar techniques for centuries. However, I do highly recommend still learning to squat with a flat foot. It does wonders for mobility and balanced tension control throughout the leg to promote healthy joints.

[@rubabhuss2791]

This video gives one of the best tip to make sit-ups awesome again. I hated sit-ups because it always hurt my butt due to the pelvic tilt. I just followed your directions and my core already feels like it is being worked. Thank you Matt for making these awesome videos. I am very grateful.

[@RedDeltaProject]

Wonderful! Glad the sit-up is no longer a pain in the ass for you lol

[@federicoum1995]

hi matt!! i tried this method for a month....lol my abs skyroket like crazy...but for the most safe way to do the exercise i recommend to focus more in the lower abs......they are incredible important for prevent low back pain

[@awesomeguy3211]

Arms up and going slow and controlled made these so much harder. thanks!

[@RedDeltaProject]

Glad to help, harder is better when it comes to this stuff. Why make it easy?

[@Doctor-BAR]

WOW MAN...... I feel no back pain during this exercise..... thank you for detailed explanation..... really appreciated!!!

[@RedDeltaProject]

Great to hear!

[@JensMHA]

This is good, have been dabbing with these for some weeks based on the written description in The W.A.T.C.H protocol, but ends up tipping up in the legs and doing leg scissors and some crunches. I really want to crack this exercise and this seems to be just the ticket.

[@tip21967]

thank you so much

[@benjaminwetscher9614]

Thanks 🙏🏼

[@dlacorte566]

Tried this exercise and it is amazing! Feels super natural and works the abs as a whole. Thanks!

[@RedDeltaProject]

Great to hear! Happy sitting up!

[@jameskropp8033]

@@RedDeltaProjectAnother great variation is the tabletop crunch which forces you to use your abs and is safe for your back.

[@cesarjkd8379]

Thanks Matt ,efficient and effective! as we progress in our training it is important that we assimilate, instead of accumulate exercises. Also how would you recommend conditioning the abdominal wall for blows such as in boxing or martial arts?

[@RedDeltaProject]

Good question, building general ab strength goes a long way in such conditioning. Stronger muscles can take more punishment so just making them stronger will do the trick

[@sok1055]

First video which neither demonizes the sit-up nor praises it to the heavens or recommends crazy variations, but simply explains how to do it properly. Have just made like 6, 7 correct sit-ups - feels immediately different.

[@simon.houseaccount4807]

Yea these great Matt //. I work off the term KISS. / keep it simple stupid //. I work this one off my squash ball thu /myself .//that’s me thu .//. I like the leg raise ones to do first cause // that’s just me thu but yea these are so good for the body .. I need to do these next week .. back into it //. Had week off //. To give the body a reset :/ and so I can let everything settle down //. Not in my 20s anymore \ ha

[@Alan-jp6pv]

Hey Matt, enjoying my NOSSK suspension gear, thanks for the recommendation. Thoughts on "exercise ball" sit-ups? they are a part of my "back laying" ab circuit, and i really feel like i get a great ranged, slow abdominal contraction that I can't get from the motion otherwise, coupled with back mobility. I'll consider your premise, and look at cutting them out, or switching to something else.

[@RedDeltaProject]

Nothing wrong with 'em getting as much ROM in the spine is good. You can also get the same range simply by arching your back up at the bottom of each rep on the floor if you like. It's a little different from a resistance stand point on the abs but it's the same motion which is what counts.

[@Alan-jp6pv]

@@RedDeltaProject Right - and I do understand that my comment was largely a crunch reference, on a sit-up video :) :)

[@DolphinGrew]

Nice video! I like pushups because you do not need equipment and hence can do them everywhere. What's a "dead big ismometric", though?

[@Against_Gravity]

I think he meant 'dead bug isometric', which is a different exercise, similar to hollow body holds. Check them out

[@julian.castro18]

Great, I'm going to try it next time. How does it compare to hanging leg raises? Would it be a good idea to make a super set with both these exercises?

[@RedDeltaProject]

Yep, a super set would b er,, well super. The goal is to make your abs basically do the ame thing in both exercises. Ideally, both should feel about the same for the abs.

[@collateraldamage4453]

I tried this today and i barely did 20 the first set. I can do alot of crunches but this is really hard. Amazing how a little tweak to the form can make it difficult. And the good thing is that works all the core at ones witch saves time. :)

[@RedDeltaProject]

Bravo! making the muscles work harder is certainly a step in the right direction.

[@collateraldamage4453]

@@RedDeltaProject Thanks man. What is your opinion on high reps training with lighter weight?

[@TheBasicStuff]

One thing I realised with the tip about rolling the hips and engaging it reminds me of hollow body holds. Just holding a hollow body hold position and doing a chin up makes it so much harder. Dont even have to add weights

[@RedDeltaProject]

You're so right. That's why some people feel pull-ups in their abs the next day. It's a great ab exercise in its own right.

[@joeplana]

Brilliant video. I assumed incorrectly that sit ups should be written off.

[@RedDeltaProject]

As did I, funny how things come back full circle.

[@piyushdwivedi7195]

Can you show us an exercise like this one but for the low back?

[@RedDeltaProject]

Any of the bridge variations will work in the opposite direction. Start here: kzbin.info/www/bejne/fXPCkHStit-hr9U

[@darklordvadermort]

What do you think of human gyroscope workout machines?

[@kairingli176]

Hey Matt. Whats the anatomical app you use with overcoming isometrics?

[@RedDeltaProject]

I use two, one just called "muscles" and the other is called "strength Training"

[@jankrissPOMV]

Wow, it seems so easy watching you ! But I didn't manage to do even one sit up, even doing exactly the way you teach... I don't understand why, cause I do a lot of sport, and I know my abs are not weak. Maybe my spine has a lack of mobility ?.... I'll try again.

[@RedDeltaProject]

It's also a coordination thing too. All exercises have a break-in period as your brain learns how to coordinate your muscles for the new exercise.

[@jankrissPOMV]

@@RedDeltaProject thanks for your answer 👍 I keep courage. Have a good day 😊

[@nadeemsiddiq7636]

When you say "supremely safe", are you saying that the pelvic tilt to begin this movement is sufficient to stave off disc degeneration that would normally be a risk for sit ups? This is my concern having had L5S1 micro-discectomy surgery 15 years ago. Thanks in advance!

[@yellowjacket7023]

What would be a rough estimate of how many reps/ sets to aim for strength with the abdominals? Standard 8-12 for 4 sets like most muscle groups or more like the shoulders for 12-20 because of the high work capacity they receive on a daily basis?

[@RedDeltaProject]

Both are fine, but the same rules for all muscle training also apply for the abs. More intensity and lower reps for more strength, lower intensity and higher rep for endurance. Use a mix for building.

[@tykjpelk]

I'm kind of curious. You have an old video called Why Leg Raises are Better Than Sit Ups , to what extent do you still agree with it?

[@RedDeltaProject]

Still very much, those points are still valid, but now that I've learned so much more about sit ups, they are much more valuable than I believed when I made the video. But ultimately, success doesn't depend on the exercise so much as how well you can do it.

[@JoseVillarreal-jj2ti]

That’s how I always do it.

[@giant072]

@RDP Could you pls advise breathing patterns for this practice, thanks.

[@RedDeltaProject]

Brete however you like, it's not really that important. But most people prefer to exhale on the way up and inhale on the way day. I would start there.

[@giant072]

@@RedDeltaProject thanks vm.

[@zerosandones7547]

My legs go up when I do this, what do you guys suggest me work on more? Is it my core? Back? Or what muscle?

[@RedDeltaProject]

A little more tension in the hamstrings to push the heels down. That will keep them down and make your abs work harder, provided they are strong enough. if not, it's fine if they lift a bit right now. It will work itself out in time

[@mechatronictd7418]

Is this exercise recomended for somebody with a lower back herniated disk?

[@RedDeltaProject]

Not really, a disk issue is a different kettle of fish and deserves more hands-on attention to assess what is or is not allowed for your specific injury.

[@frangouchc943]

Matt, several years back I had s partial tear of my right groin doing bent legged dead lifts. Now planks and situps described in this video put stress in the injured area. Any alternative ab exercises you could recommend? Thanks Frangouch

[@RedDeltaProject]

You may have a slight strain still in the muscles. I would explore more of the leg raise variations and see if that helps. Start nice and light with some lying bent knee raises or maybe even just holding a hollow body hold isometric to build strength in that area

[@frangouchc943]

@@RedDeltaProject Thank you Sir. Very kind of you to reply so quickly.

[@WaltLQ]

Matt, Stuart McGill has tested this. Are you sure?? Are not the Abs function to stabilize the spine and not to bend them? I've found the Janda sit up the best if your going to perform this type of exercise. Posterior pelvic tilt takes the natural lordosis out of the lumbar spine. It's similar to creating kyphosis in the thoracic spine but in the lumbar portion of the spine causing repeated herniations in the discs.

[@IamHueGraves]

@fae ragan I just don't understand how flexion of the spine could be totally bad, we have tons of muscles for it, it can't be an accident

[@Kboges]

@fae ragan I like Stuart McGill, but check out what Dr. Jordan Feigenbaum says on the topic. His opinion is informed by other researchers. There are multiple opinions on this matter, and being a "foremost expert" doesn't preclude one from not making a mistake. Science is a process. It's about collecting new evidence, vetting it, and over time, refining our understanding of a given topic. On this topic, some research shows that the mechanistic model for injuries may not encompass the full picture, as people experience pain without any detectable mechanism, while others experience no pain with actual disc herniations. Moreover, spinals discs are adaptable tissues unlike cadaver tissue. I tend to think if the spine wasn't supposed to flex it would be rigid.

[@jameswoods6385]

Hey Matt, what is a dead big isometric in the description below

[@alexmedh]

I think it's a typo, he probably means a dead bug isometric. It's a good exercise

[@RedDeltaProject]

Opps yea meant Dead BUG

[@TheMinecraftersYeeh]

Isn't this just reverse legraises? What are the differences?

[@RedDeltaProject]

You're right. in the end. most basic exercises are pretty much all the same movement pattern so there really isn't much difference (or at least there shouldn't be) so it comes down to just personal preference and what you can/ want to do.

[@brave7033]

Be fit live free

[@FullyAdamatic]

Sucknyour stomach in? Breath in/out when? Thanks

[@RedDeltaProject]

No need to suck it in, this is for the abs, and the core will brace automatically. Exhale on the way up, inhale on the way down

[@ChaseTheSol]

Have you ever considered bjj?

[@RedDeltaProject]

Not really, I did a touch of judo back in the day. Always preferred stand up stuff. Rolling around on the ground makes me dizzy and disoriented

[@fadyhakim1059]

The 4 people who disliked this want you to buy their trash products for 3 easy payments.

[@iliveinsideyourhouse3943]

This is what Muhammad Ali do in one of his training videos :)

[@cornonthecob9699]

⭕FIRST⭕

[@rgb711]

BE FIT LIVE FREE

[@cdoedayn]

I'd like to preface by saying sorry for the long post. It's funny how the fitness community tends to either entirely accept or throw out things based on whatever "science" they have read most recently. I've come to realize that the application of any exercise or protocol tends to be where the problem lies. You can see this when a big fitness personality says "this program is bad" then all of their followers jump on the bandwagon. Yet there will be another fitness personality saying the exact opposite. I'm just saying the situp, while not the highest quality ab exercise in my opinion, has been historically effective for strengthening the ab muscles without much risk. Honestly I don't think as many people have had issues with situps as the "situps hurt your spine" community leads us to believe. We all know the value of a back squat and deadlift as some of the best exercises for the body including the spine, yet these moves are also arguably some of the most dangerous on the spine even with good form. As Dan John famously says "Everything works" it's really all in the application. P.s. to clarify, by application I am meaning the who, what, how, when of programming, taking into account individual differences.

[@cdoedayn]

I also want to add that if you say that function of the abs is to stabilize the spine, that doesn't mean you can't bend your torso!? I don't understand how that gets mixed up, do any kind of sport related activity and you'd notice that there's a ton of bending and twisting. If you weren't meant to bend and twist we would never survive as a species. Things like climbing, crawling, throwing, amd carrying would be damn near impossible for us.

[@cdoedayn]

This is for the knuckleheads in the comments, not the video Matt

[@RedDeltaProject]

I agree 100% the real problems are almost always user error.

[@mikefarmer6515]

I’m going to have to disagree on this one. As another commenter noted, tucking the pelvis and rounding the spine in an exercise like this removes the natural healthy curve in the lower lumbar area and only reinforces an already ubiquitous and unhealthy modern habit of posterior pelvic tilt. I’d recommend anyone interested in understanding this better to check out the Gokhale method.

[@dylanmahanets6603]

ecept overall this generations problem is ANTEIOR PELVIC TILT not postior pelvic tilt so strengthing posterior pelvic tilt would be good for achieving a nuetral posture. Plus u don't want the natural curve in your spine when doing abb exercises (especally leg raises), because otherwise u wouldn't be able to move the pelvic to perform the movement.

[@mikefarmer6515]

​@@dylanmahanets6603 I don't think that developing a posterior tilt as an antidote to excessive anterior tilt is a good approach to the problem. Both are problematic. A comment is not the best place to go into detail on this which is why I recommended the Gokhale Method (which teaches more of a j-shaped spine than the common s-shaped spine anyway). As for ab exercises, the key is to anchor your ribs down (keep your chest from being lifted) instead of tucking the pelvis, although in some exercises a small degree of pelvic tuck might not be too much of a problem, especially with a hanging leg raise where your spine is being stretched out, which may naturally provide some protection to the spinal discs.

[@mikefarmer6515]

This gives an idea of where I'm coming from, if anyone's interested... gokhalemethod.com/blog/62137

[@RedDeltaProject]

Here's the perspective I've come to: Moving any part of the body in a natural way (which a pelvic tilt is) is never a bad thing. The real problem comes from developing a habitual movement pattern where we naturally default to a particular position, and as Dylan mentioned all of time that's an anterior tilt rather than a posterior tilt) But thinking that curving the spine pulls us away from a neutral spine is sort of misplaced. That's like claiming if we walk too much we'll lose the ability to squat or doing curls prevents us from being able to straighten our arms. The more we move and learn to control our movements the more movement control we develop that the habitual positions that cause pain are from a lack of tension/ movement control not the movements themselves. If anything, learning to control pelvic tilts and spinal movement will help prevent such issues.

[@mikefarmer6515]

​@@RedDeltaProject you make a reasonable sounding argument, though I still disagree (I generally love your channel and content, though, Matt). I’m not saying we should never tilt our pelvises under any circumstances, but especially if you have back/spinal issues, rounding the spine forward (or arching higher than the lower lumbar) in an exercise or movement like a sit up is just not a good idea, imo. Just because we *can* move in a certain way doesn’t mean it’s necessarily healthy or the only way to strengthen associated muscles. For example, bending forward with a rounded back to pick something up might strengthen the hamstrings, but if you hinge at the hips and do it with a straight back instead, not only do you protect the spine but you strengthen the back muscles and glutes in the process as well. Yes, perhaps controlling your movements/tension can provide some degree of protection, but rounding the back (especially under load but even with just bodyweight like a sit up) is always going to put some degree of pressure on the discs. Imo, it’s just not worth it, esp if you already have back or spine issues and other options exist. Anyway, I’ll refer again to the Gokhale method (which is actually based on the natural posture you find in many less industrialized cultures) for more (it saved me from debilitating back pain and a limp; I probably wouldn’t be doing calisthenics at all if not for it) gokhalemethod.com/blog/68443

[@cornonthecob9699]

I eat banannas, peanuts, oats and protien shakes and 1 raw egg in my diet

[@AbdullahAhmad-wk2fs]

umm... I think you should eat more

[@julian.castro18]

raw eggs are dangerous

[@artwebb6939]

Holy crap that's hard to do 🤣

[@RedDeltaProject]

That's how you know you're doing it right :)

[@cornonthecob9699]

Is this so? Is this true? Is this splended? Is this well? Is this high? Is this low?

[@AbdullahAhmad-wk2fs]

are you dumb?