Achieving muscular definition in the abdomen is the goal of many bodybuilders, regardless of their level of experience. Therefore, abdominal exercises are some of the favorites of those who practice physical activity regularly. But It’s good to do abdominal exercises every day? According to experts, no.
Can you do sit-ups every day?
Aiming to strengthen and improve muscular resistance, sit-ups partially or completely work the abdominal muscles. However, just like any other muscle group, There needs to be rest between one workout and another, thinking about muscle recovery and injury prevention. That’s why, It is best that training is not carried out every day.
— Abdominal muscles behave like other muscles in the body. It is important to have at least one day of rest between strengthening sessions for the muscle to recover and grow. Exercising daily can increase the risk of injury and harm hypertrophy — explains orthopedist Rodrigo Castelo Branco, specialist in sports traumatology.
— The ideal training frequency will depend on each student’s level of experience, but, in general, you can do it three to five times a weekalways with three to five exercises per training — recommends personal trainer Tobias Campbell, postgraduate in exercise physiology.
The abdominals are divided into supra (for the upper portion of the abdomen), infra (for the lower portion) and oblique (for the lateral portions).
For a more consistent result and better strengthening of the muscles, it is essential that all portions are worked and, therefore, it is important to perform different exercises during training, in addition to maintaining follow-up with a Physical Education professional.
To help those looking for a practical and efficient training option for their bodybuilding routine, Tobias has prepared an abdominal session that can be performed at home or at the gym.
Abdominal: learn how to do 4 abdominal exercises
Abdominal training
| Exercise | Series | Reps |
| Rower Abdominal | 3 | 15 to 20 |
| Knife Oblique Abdominal | 3 | 15 (each side) |
| Infra solo abdominal | 3 | 15 to 20 |
| Front bridge on bosu | 3 | 30 seconds |
Abdominal tips and myths
Although they are excellent for your health, abs are constantly implicated in false and distorted information.
Therefore, it is important to know myths and truths about the abdominal muscles.
Sit-ups burn localized fat
Myth! “Burning fat located in the abdomen generally requires a comprehensive approach that includes physical exercise, a healthy diet and a balanced lifestyle. Abdominal exercises alone will not reduce abdominal fat”, comments Rodrigo.
Doing sit-ups every day will define your abs faster
Myth! “This will definitely not speed up the definition process! For the abdomen to become defined more quickly, other factors need to be taken into consideration, such as eating habits and calorie deficit”, highlights Tobias.
Abdominal exercises help prevent pain
True! “Incorporating abdominal exercises into your exercise routine can be an effective strategy for preventing back pain and pain in other areas of the body, promoting a healthier spine, proper posture and core stability,” says the doctor.
Doing abdominal exercises on a machine is more effective than free exercises
Myth! “Machine exercises are just a form of exercise variation. One of the advantages of the equipment is that it allows you to increase the load, and consequently the strength and resistance of the muscles, but, in absolute terms, one is not more effective than the other” , points out the staff.
Sit-ups help strengthen and stabilize the core
True! “When you perform abdominal exercises, you are strengthening the abdominal muscles, which play a crucial role in protecting the spine. Additionally, many abdominal exercises also involve the oblique muscles, which help with trunk rotation and stabilization,” explains Rodrigo.
Incorrect abdominal exercises can cause injuries
True! “Poorly performed sit-ups can place additional pressure on the spine, especially the lower back. This can lead to problems such as herniated discs, nerve entrapment, and chronic lower back pain. Additionally, certain exercises can place excessive pressure on the pelvic floor, which can contribute to problems such as urinary incontinence and prolapse”, reinforces the doctor.
Men and women show the same results for abdominal training
It depends! “There may be some individual differences due to factors such as body composition, genetics, hormones and training approach. However, both sexes can achieve significant results with consistent and adequate practice of abdominal exercises”, concludes Rodrigo.
Rodrigo Castelo Branco is an orthopedic doctor, specialist in Sports Traumatology at Instituto Nutrindo Idealis (@nutrindoideais). Graduated from the Federal University of Rio de Janeiro (UFRJ), with a medical residency in Orthopedics and Traumatology at the Clementino Fraga Filho University Hospital – UFRJ. Member of the Brazilian Society of Orthopedics and Traumatology, the Brazilian Society of Knee Surgery and the Brazilian Society of Arthroscopy and Sports Traumatology.
Tobias Campbell (@tobiascampbell) is a personal trainer specializing in EMS training. Postgraduate in exercise physiology and morphofunctional assessment.
