Sit-ups: Is it OK to stabilize my feet?

I've always done sit-ups with my feet under the edge of the sofa to stabilize my body. I've recently read that this causes the back muscles to do most of the work instead of the abs. Is this true?

- Gil / Florida

Mayo Clinic physical medicine and rehabilitation specialist Edward Laskowski, M.D., and colleagues answer select questions from readers.

Answer

Holding or stabilizing your feet during sit-ups can be a safe and effective way to perform the exercise, as long as you're performing your sit-ups properly. In fact, stabilizing your feet can help you better isolate your abdominal muscles and help you avoid using other muscles, such as those around the hip, to perform the exercise. The more you can isolate the abdominal muscles, the more effective the sit-ups will be — and the better results you will get.

Putting your feet under the furniture isn't the only way to get this effect. Another way to isolate your abdominal muscles during sit-ups is to bend your knees and hips at a 90-degree angle while stabilizing your feet against a wall.

For best results when doing sit-ups, avoid clasping your hands behind your neck or head. Instead, fold your arms on your chest. Keep your movements smooth and controlled, letting your abdominals do the work. As you do each sit-up, visualize your entire trunk and upper body being lifted as a single unit as your abdominal muscles contract.

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Sit-ups: Is it OK to stabilize my feet?

I've always done sit-ups with my feet under the edge of the sofa to stabilize my body. I've recently read that this causes the back muscles to do most of the work instead of the abs. Is this true?

- Gil / Florida

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