Stop doing sit ups

Stop Doing Sit-Ups: I’ll Explain Why You’re Wasting Your Time (and Risking Your Back)

I’m going to tell you straight: if you’re still doing sit-ups every time you work out your abs, it’s time to get up to speed.
Not because I say so, but because even the United States Army has decided to eliminate it from its physical fitness program.
And when an institution like this changes course after decades, there’s a good reason. In fact, there are many.

In today’s post you won’t find the usual trite and hackneyed advice.
I’ll bring you concrete data, opinions of international experts and I’ll explain why the sit-up is no longer the “core” exercise you thought.
We’ll see together what risks it entails, why it is now considered obsolete and harmful , and above all which alternatives are much more effective and safe , especially if you train for martial arts, self-defense or combat sports.

If you want a strong, functional, injury-proof core, read to the end.
It could be the change you’ve been waiting for years.

Today I want to give you some fresh news to change an aspect of your athletic preparation that you have probably been using for a long time.

The U.S. Army has eliminated sit-ups from its physical fitness program.

Yes, you understood correctly, the exercise that is done in all gyms !!!

The sit-up is a free-body exercise usually used to strengthen the abdominal muscles, particularly the rectus abdominis.

Sit-ups are a common workout that targets the abdominal muscles.

They can help strengthen and tone your core, including the rectus abdominis, obliques, and transversus abdominis.

How to Do Sit-Ups (And Why Doing Them Well Isn’t Enough)

For the sake of completeness, here is how a sit-up should theoretically be performed correctly:

1. Lie on your back on a mat.

2. Bend your knees, feet on the floor hip-width apart.

3. Place your hands behind your head or on your ears (without pulling your neck).

4. Engage your core (belly button toward spine).

5. Slowly lift your torso, rolling your spine toward your thighs.

6. Exhale on the way up, inhale on the way back down.

7. Repeat for the required number of repetitions.

But be careful: even if performed well, the sit-up remains an obsolete exercise , which involves the psoas too much and overloads the lumbar area, offering few real benefits in terms of functionality, performance and injury prevention .

In other words: doing it right is not enough . It’s like polishing a ’78 car: it may shine, but it’s not made to run at today’s level.

Variant B (ironic & direct):

‍♂️ Can you do Sit-Ups? Great. But do you really need them?

Yes, technically the sit-up is performed like this:

• Lie down, knees bent, hands behind your head.

• Lift your torso until your shoulder blades are separated.

• Come back down slowly, without straining your neck.

Okay. Now ask yourself:
How much do you need this movement in the reality of a combat sport?
Does it help you resist a takedown? Throw an explosive kick? Dodge and strike in balance?

The answer, in most cases, is no .

So: You can do it well, but that doesn’t mean it’s worth your time .
Train like a fighter, not like the 90s.

Remember to start with a number of repetitions that is comfortable for you and gradually increase the intensity and quantity as you get stronger.

It is important to maintain correct posture during exercise and listen to your body.

If you have any pre-existing health conditions or concerns, it’s always a good idea to consult a healthcare professional before starting a new exercise routine.

In fact, like many other exercises that mobilize the hip joint (coxofemoral) and its flexors, it is an exercise that essentially involves the numerous hip flexor muscles to the detriment of the abdominal muscles, except in the first degrees of movement.

“Exercise scientists” advise avoiding the sit-up exercise because of its relatively poor stimulation of the rectus abdominis and large recruitment of the psoas, which causes excessive overload on the lower back, potentially creating compression of the spinal discs, widespread pain and increased susceptibility to injury in the area.

The United States Army has begun phasing out the sit-up in an effort to improve fitness and reduce injuries among its soldiers.

Personal trainers and military consultants have found the sit-up too dangerous since performing it puts too much pressure on the spine.

The Sit Up will most likely be replaced with the Plank in the eligibility requirements.

If you have never tried this exercise, it is time to start because you will discover its hardness in its simplicity.

Never done a serious plank? Start today. It will amaze you.

It seems like a simple exercise… until you actually hold it for 60 seconds with proper form :

• Body in a straight line from head to heels
• Contracted abdomen, active glutes
• Stable shoulders, gaze towards the floor
• Controlled breathing

Your arms shake, your heart burns, your mind screams.
And there you understand that it is not simple, it is essential .

The strength of the plank lies in its simplicity:

• Improves core stability directly
• It also strengthens the shoulders, glutes and back
• Reduces the risk of lower back injuries
• It’s infinitely scalable : you can do it anywhere, and you can increase the difficulty with dozens of variations.

“Planks don’t just train your abs. They train your character.” – Andrea, Street Fight Mentality

⚠️ Read these 4 truths (scientific and military) about the Sit-Up… and then decide which side you’re on

1️⃣ 56% of military injuries were caused by sit-ups.
An official study of the US military found that over half of the injuries reported after the old Physical Fitness Test (APFT) were related to performing sit-ups.

❗ Forget about having six pack abs… you were digging out your lumbar fossa.

2️⃣ Sit-ups literally squeeze your spine.
Stuart McGill , professor of spinal biomechanics and author of numerous scientific studies, said:

“Sit-ups compress the spinal discs. Over time, these can swell and press on nerves, causing chronic pain and even leading to herniated discs.”

3️⃣ “The sit-up? An exercise that should be thrown in the dustbin of fitness history.”
Words of Pete McCall , spokesman for the American Council on Exercise , interviewed by the Wall Street Journal .

It is not effective, it is not functional, it is not safe. Is there anything else you need?

4️⃣ “Our goal is to protect the health of the Marine Corps.”
️ General Robert Neller , former Commandant of the U.S. Marine Corps:

“At the end of the review, the goal will be to have a program that ensures the overall health and well-being of our body.”

And if a Marine General cares about the back health of his men, don’t you think you — fighter, athlete, instructor — should do the same?

❌ The Sit-Up is a fossil from the past.

It’s time to change your program.
It’s time to train with purpose, science and a fighter’s mindset.

If the general is concerned about his “body” and that of his men, you too, who are an instructor or train, must take care of your physical preparation and eliminate sit-ups from your workouts.

I know it’s an exercise that has always been done but there are many alternatives like the plank .

Now I don’t know if you often do this type of exercise but start replacing it with the plank, I’m not asking you to eliminate it but to reduce the series and do other types of exercises to stabilize the core.

Effective Alternatives to Sit-Ups: Train Your Core Smartly and Safely

If you really want to build a strong, functional, and resilient core without destroying your back like sit-ups, here is a list of alternative exercises that really do the dirty work .
These movements are used by fighters, professional athletes, special forces, and top-level coaches.

I’ll explain everything to you: the goal, correct execution, mistakes to avoid and how to progress .

1️⃣ Isometric Plank (Static Plank)

• Goal: Core Stability – Isometric Resistance

• ✅ Correct execution:
  Position yourself with your forearms on the floor, feet together, body in a straight line from head to heels. Push the floor away with your shoulders, engage your glutes and abdomen, look down. Breathe in a controlled manner.

• ❌ Common mistakes:
  Pelvis too high or too low, closed shoulder blades, holding your breath, accentuated lumbar curves.

• Recommended progression:

  • Start with 20-30 sec x 3 sets

  • Increase up to 1-2 min

  • Move on to advanced variations: plank with limb lifts, plank on Swiss ball, dynamic plank with arm/leg movement.

2️⃣ Dead Bug

• Goal: Core Control + Anti-Extension

• ✅ Correct execution:
  Supine, arms extended toward the ceiling, knees at 90°. Simultaneously extend one leg and the opposite arm while keeping your back completely flat on the floor. Alternate sides.

• ❌ Common mistakes:
  Arching your lower back, moving too quickly, pushing your neck forward.

• Recommended progression:

  • Start with 6-8 reps/side x 3 sets

  • Add light weight to your hands

  • Move on to the Dead Bug with a resistance band or foam roller between your hands and knees to increase tension.

3️⃣ Side Plank (with progressions)

• Goal: Lateral Core – Anti-Rotation, Oblique Stability

• ✅ Correct execution:
  Rest your elbow under your shoulder, lift your pelvis in line with your body, feet overlapping or supported. Maintain the position by activating your obliques and glutes.

• ❌ Common mistakes:
  Closed shoulders, dropped pelvis, loss of cervical alignment.

• Recommended progression:

  • 20 sec/side x 2-3 sets

  • Add upper leg raise , then free arm rotation , or side plank with kettlebell in overhead hold.

4️⃣ Hollow Hold (or Hollow Body Position)

• Goal: Core Control + Resistance + Abdominal Pre-Activation

• ✅ Correct execution:
  Lie on your back, legs straight and raised about 45°, arms extended above your head. Lift your shoulder blades and lower back off the ground, keeping your body “banana-shaped”.

• ❌ Common mistakes:
  Loss of lumbar contact with the ground, relaxed shoulders, accentuated neck curve.

• Recommended progression:

  • Start in a crouched position (hands at your sides, knees bent)

  • Gradually increase to full hollow hold 20-30 sec , then move on to hollow rocks.

5️⃣ Leg Raise to the Bar (Progressive Toes to Bar)

• Goal: Strength + Core Mobility + Hip Control

• ✅ Correct execution:
  Hanging from a bar, legs together and straight. Raise your legs until they are at 90° (or up to your shoulders if possible), maintaining control on the way down.

• ❌ Common mistakes:
  Excessive momentum, torso tilt, uncontrolled descent.

• Recommended progression:

  • Start with Knee Raise

  • Then Leg Raise

  • Finally Toes to Bar (for advanced)
    Also great with elastic band for assistance.

6️⃣ Medicine Ball – Slam or Russian Twist

• Goal: Explosive Power + Anti-Rotation + Dynamic Core

• ✅ Correct execution (Russian Twist):
  Sitting on the floor, feet raised, back slightly inclined. Hold the ball in front of your chest and rotate from side to side while maintaining a stable torso.

• ❌ Common mistakes:
  Arm-only movement, hunched back, loss of core tension.

• Recommended progression:

  • Start with slow, controlled movements

  • Add weight or speed

  • Integrate floor slams (if you have space/gym), or Rotational Wall Balls .

7️⃣ Rollout with Ab Wheel or TRX

• Goal: Anti-Extension + Deep Core + Stabilizers

• ✅ Correct execution:
  On your knees or standing, slowly push the wheel forward while keeping your pelvis neutral and your core engaged. Never allow your torso to “drop”.

• ❌ Common mistakes:
  Excessive lumbar extension, uncontrolled return, shoulders too forward.

• Recommended progression:

  • Start from a kneeling position

  • Increase the excursion

  • Move on to standing or suspended TRX rollouts (killer).

Smart Core Training > Aesthetic Abs

These exercises are not only safer than sit-ups , but they prepare your body for real movement , fighting, grappling, striking, throwing.
Whether you do MMA, BJJ, Muay Thai or self-defense, training your core in a functional way is a top priority.

“A fighter with a weak core is like a tree with rotten roots.”

Core Training for Fighters – Weekly Card (Level: Basic → Advanced)

Objective:

Train the core in a functional, progressive and combat-friendly way , improving stability, motor control, strength and explosiveness.

GENERAL STRUCTURE

DIFFICULTY LEVELS (Adjust the intensity to your level)

Beginner

• Basic plank on forearms, knees supported

• Dead bug without weights

• Short Range Wheel Rollout

• Side plank with knees on the ground

Intermediate

• Full plank with 60 sec hold

• Controlled leg raises

• Extended Hollow Hold

• Slam with 4-6kg medicine ball

Advanced

• Dynamic plank on swiss ball or TRX

• Standing Rollout

• Toes to bar complete

• Medicine Ball Slam 9kg+

• Russian Twist with Kettlebell

‍‍ DRILL IN PAIRS – “Push & Resist Core Battle”

Objective:

Train core endurance, postural control and isometric strength in a dynamic context, with direct feedback.

How to do it:

1. In a plank position on hands , one partner pushes lightly at random on the partner’s shoulders, shoulder blades, and pelvis.

2. The partner resists by maintaining a stable position , without collapsing or rotating.

3. Reverse after 30 sec – 3 rounds each.

Advanced variation: do the drill in side plank.

Directions for use:

• Estimated session duration: 15-20 min (perfect at the end of training or as a dedicated circuit)

• Add it to your schedule 3-5 times a week

• Always prioritize technique and control, not quantity

Bonus:

This card is perfect for MMA, BJJ, Muay Thai, Jeet Kune Do, self defense fighters .
It helps improve power transfer , body management under stress and prevent injuries .

What Science Says About Sit-Ups and Core Exercises

If you think that eliminating sit-ups is a “fitness fad” exaggeration, let biomechanics, physiology and official studies do the talking.

“The sit-up can generate up to 3,300 N of compression on the lumbar spine.”

Source: McGill, S. M. (1995). “Low back stability: from formal description to issues for performance and rehabilitation.” Exercise and Sport Sciences Reviews .

Professor Stuart McGill , one of the world’s leading experts in spinal biomechanics, has demonstrated in several studies that the classic sit-up generates enormous compressive pressure on the lumbar discs, up to 3,300 Newtons (equal to more than 330 kg of pressure).
With excessive repetitions and poor form, the risk of protrusions, hernias and chronic pain is real .

“Sit-ups primarily stimulate the psoas, not the abdominals.”

Source: Juker, D., McGill, S. et al. (1998). “Quantitative intramuscular myoelectric activity of lumbar portions of psoas major and the abdominal wall during a wide variety of tasks.” Spine Journal .

This study found that during sit-ups, the psoas (hip flexor) worked harder than the rectus abdominis. This means you’re overloading your lower back without actually strengthening your core like you thought.

“56% of injuries in soldiers after APFT are related to the sit-up.”

Source: Knapik, J. et al. (2001). “Injury Reduction Effectiveness of Assigning Running Shoes Based on Plantar Shape in Air Force Basic Training.” The American Journal of Sports Medicine .

One of the reasons the US Army eliminated the sit-up was the very high incidence of injuries related to this exercise. According to official data, more than half of the injuries during the old APFT test were related to sit-ups , especially back injuries.

“The new ACFT test includes the Plank Hold instead of the Sit-Up.”

Source: US Army Training and Doctrine Command – Army Combat Fitness Test (ACFT) Manual

Since 2022, the ACFT (Army Combat Fitness Test) has replaced sit-ups with the static plank held for 2 minutes , to more realistically and safely assess core strength. Alternatively, in some phases, the Leg Tuck is also used , which requires control, strength and core stability in suspension.

“The goal is to assess physical fitness in a functional manner and reduce the risk of long-term injury.” – Official ACFT Manual, US Army

“The sit-up is an obsolete exercise that should be eliminated.”

Source: Pete McCall – American Council on Exercise (ACE)

ACE spokesman and personal trainer Pete McCall said in an interview with the Wall Street Journal that:

“The sit-up is an old exercise best left in the dustbin of fitness history.”

Why? Because it no longer reflects the modern principles of functional core training , it is not transferable to sports performance and does not take into account the biomechanics of the spine.

Science Confirms What Smart Fighters Already Know

Sit-ups are not only ineffective , they can be dangerous , especially if you use them as your only “abs workout.” Scientific
data , field experience, changes in military testing, and expert opinion all point to one clear direction:

It’s time to evolve. Train your core in a smart, functional, and impact-proof way.

Testimonials from the Tatami and the Gym: Who Eliminated Sit-Ups and Why

Andrea R. – Personal Defense and Combat Sports Instructor
“I eliminated sit-ups from my classes after three students began complaining of recurring lower back pain. I replaced them with isometric exercises and functional movements, and within two weeks the difference was already visible: less pain, more body control. Now we train the core with the head, not with the past.”

Sara C. – Amateur BJJ Athlete and Physical Education Teacher
“Going from sit-ups to planks, hollow holds, and dead bugs has completely changed the way I feel my body on the ground. My timing in BJJ transitions has improved, I have more control in my guard, and zero lower back tension. I’m never going back.”

Luca M. – Amateur Muay Thai & MMA Fighter
“With sit-ups I felt strong only in crunches… but as soon as I received a body blow or clinched I felt like my core couldn’t take it. Now I use kettlebells, slam balls and suspension drills: it’s a different story. My core really supports me in my strikes and movements.”

7 Day Core Challenge – No Sit-Ups, Just Results

Objective: To strengthen the core in a functional, safe and progressive way without using even a sit-up.
Duration: 7 consecutive days (10-15 minutes per day)
Level: Suitable for everyone – with basic and advanced variations
Equipment: Free body (optional: mat, medicine ball, bar)

Day by Day Program

Day 1 – Plank Day

• Classic Forearm Plank – 3 sets x 30 sec (rest 30 sec)
• Advanced variation: Plank with alternating leg and arm lift

Day 2 – Core Control

• Dead Bug – 3×10 reps/side
• Lying Leg Raise – 3×10
• Advanced variation: Leg Raise on the bar

Day 3 – Side Core Stability

• Side Plank (forearm, knees or feet) – 3×30 sec/side
• Advanced variation: Side Plank with leg lift or arm rotation

Day 4 – Anti-Extension Mastery

• Hollow Hold – 3×20 sec
• Bird Dog – 2×12/side
• Advanced variation: Hollow Rocks or TRX rollout

Day 5 – Dynamics & Rotation

• Russian Twist (weightless or with ball) – 3×20
• Med Ball Slam (if available) – 3×10
• Advanced Variation: One-Arm Slam or Rotational Slam

Day 6 – Partner Core Drill

Train with a partner (or simulate with elastic band):

• Push & Resist Plank – 3 rounds of 30 sec (one pushes, one resists)
• Plank Battle – Plank on hands, trying to make the other lose balance with light touches

Day 7 – Core Combo Finale (Full Circuit)

Perform 3 laps in a circuit:

1. Plank 30 sec
2. Dead Bug 10 reps/side
3. Russian Twist 20 reps
4. Hollow Hold 20 sec
5. Side Plank 30 sec/side

Recovery 1′ between laps

✅ Extra Challenge: Track your progress!

• How many seconds can you hold a plank on the first and last day?
• ✍️ Write down your feelings day by day: pains, improvements, discoveries
• Take a selfie every day post-workout to see the change (physical and mental)

Goals:

• Improve stability and isometric resistance
• Strengthen core motor control
• Prevent lower back pain and strengthen your fighter posture
• Discovering that you can train your abs without doing crunches all the time

Now it’s your turn

Let me know in the comments if you too have decided to say goodbye to sit-ups! Have you ever had back pain after doing them? Have you tried planks or other alternative exercises?

Share this post with your workout buddy who still does crunches like it’s 1995 , maybe while watching Rocky on VHS…

Want a complete guide to Core Training for Fighters, with functional exercises, weekly tables and gym or tatami drills?
Write me in the comments or sign up for the newsletter. Soon I will launch exclusive content only for those who are serious about their journey as a fighter.

Don’t stay stuck in the past. Evolve. Train smart.

Stay Strong.

Stay Functional.

Fight Smart.

Street Fight Mentality & Fight Sport

Conclusion – The Sit-Up Is Old Stuff. It’s Time to Evolve.

Ultimately, even a giant like the United States Army has said enough to sit-ups , eliminating them from the old APFT in favor of more modern and safe tests, such as the plank and leg tuck , inserted into the new ACFT .

And they didn’t do it for fashion, but for a question of real performance and physical safety .
If an exercise doesn’t improve performance, increases the risk of injury and is not functional to real movement , then there is no point in continuing to do it . Simple.

I know you’ve been taught to do crunches and sit-ups everywhere: at school, at the gym, in old military training programs, in old-school videos.
But if you’re here, it’s because you want to go further , you want to train like a real fighter , not like a six-pack figurine.

The core is built with intelligence, variety and progression , not with thousands of poorly done reps.
Plank, leg raises, hollow holds, medicine ball , kettlebell , TRX , partner drills: you have an arsenal at your disposal. Use it.

If you teach, guide your students out of bad habits.
If you train, demand more from yourself .
If you are a fighter, the core is your seat belt and your internal engine .

My advice?

Eliminate (or drastically reduce) sit-ups, and replace them with smart, effective, functional exercises.
Your body—and your back—will thank you.
Your fighting style will change.
And your mindset will align with what really makes a difference on the mat, in the ring, or on the street.

Stay Strong.

Stay Functional.

Fight Smart.

Street Fight Mentality & Fight Sport

❓FAQ – Frequently Asked Questions about Sit-Ups and Core Training Alternatives

1. Why was the sit-up dropped from the US Army curriculum?

Because it puts excessive pressure on the spine , especially in the lower back, over-engages the psoas (a hip flexor) and does not effectively stimulate the rectus abdominis . The result? High incidence of injury and little real utility in assessing functional core strength.

2. Are sit-ups really bad for your back?

Yes, if done badly or too frequently , especially with fast movements and without properly activating the core. The main risk is compression of the intervertebral discs , which over time can lead to hernias, lumbago and other problems in the lumbar area.

3. What exercises can I do instead of sit-ups?

There are many more effective and safer alternatives , including:

• Plank (in all its variations)
• Leg Raise on the Bar
• Hollow Hold
• Dead Bug
• Roll-out with wheel or TRX
• Medicine ball for rotations and slams
• Dynamic core drills with kettlebells or elastic bands

All exercises that strengthen the core in a functional and multidimensional way , perfect for fighters, athletes and those looking for real performance.

4. Should I avoid sit-ups altogether or can I use them every now and then?

It depends. It is not “forbidden” , but it must be contextualized . If you are a beginner or have lower back problems, it is better to avoid it. If you are an advanced athlete and use it wisely in combination with other exercises, it can still have a secondary role. The point is not to abuse it or consider it the pillar of abdominal training.

5. How much does the core really matter in combat sports and self-defense?

That’s it. The core is not just “abs to show off” – it is the basis of every explosive movement, every strike, every throw or dodge.
A weak core = little stability, little power and greater risk of injury.
Training it functionally and intelligently makes the difference between a mediocre practitioner and an effective fighter.

⚖️ 6. What is the difference between “core training” and “abdominal training”?

Classic abdominal training (such as sit-ups) focuses on only one part of the core muscles , often in isolation.
Core training , on the other hand, trains the entire center of the body : abdominals, obliques, transverse, lumbar, spinal erectors, pelvic floor and deep stabilizers.
It is functional, three-dimensional and serves to improve performance, posture and resistance to impacts.

7. How often should I train my core?

The core can also be trained 3-4 times a week , depending on the intensity and type of exercise.
It is better to insert it at the end of the workout , or integrate it into the dynamic warm-up or functional circuits .
Remember: quality before quantity. No endless crunches… focus on multi-joint exercises and motor control.