Sit-ups Are Not the Best Exercise for Abs, Says Expert

By the Editorial Team · Saturday, July 25, 2026

Dr. Lee Brown, a strength and conditioning expert, argues that sit-ups primarily engage the hip flexors rather than the abdominal muscles and may increase the risk of lower back injury. He recommends replacing sit-ups with exercises like planks and bird dogs to build a stronger, more balanced core and reduce back pain.

Sit-ups have long been a staple exercise for those seeking to build abdominal muscles, frequently depicted in media as the go-to move for achieving a six-pack. However, Dr. Lee Brown, a senior lecturer in strength and conditioning at the University of East London, challenges this conventional wisdom, asserting that sit-ups are not the most effective exercise for training the core.

According to Dr. Brown, the popularity of sit-ups is largely rooted in outdated boxing training methods and does not reflect current scientific understanding of core conditioning. While sit-ups involve lifting the torso from a lying position to the thighs, much of the movement is driven by the hip flexors—particularly the psoas major muscle—rather than isolating the abdominal muscles as many believe.

This biomechanical detail has implications not only for the effectiveness of sit-ups but also for injury risk. Dr. Brown warns that excessive sit-up repetition can lead to lower back issues. Overuse of the hip flexors can cause them to become stiff and tight (a condition known as hypertonicity), which in turn creates muscular imbalances. These imbalances may cause the torso to lean forward and increase stress on the lower spine, potentially resulting in pain or injury.

To better strengthen the core while reducing injury risk, Dr. Brown advocates for exercises such as planks, side planks, farmer’s carries (walking while holding weights in both hands), suitcase carries (walking with a weight in one hand to challenge stability), and bird dogs (raising the opposite arm and leg while on all fours). He also highlights the benefits of Pilates and yoga as ways to develop core stability and strength.

Dr. Brown shared an example from his experience working with a sprinter who suffered from chronic back pain after years of focusing primarily on sit-ups. After introducing the athlete to planks and other core-stabilizing exercises, the sprinter improved his plank hold time from under 30 seconds to seven minutes within six weeks, and the back pain subsided.

This evolving perspective encourages fitness enthusiasts and trainers to reconsider the role of sit-ups in abdominal training and to incorporate a wider variety of core exercises that promote balanced muscle development and spinal health.

This article was reported by synthesizing coverage from multiple independent news outlets to present a balanced, unbiased account. Read about our editorial standards. Spotted an error? Let us know.