Sit-ups are a way to develop trunk muscle strength and stretch. It can exercise the abdominal muscles well. Tightening the abdominal muscles can better protect the organs in the abdominal cavity. Dr. Yang said that women can exercise their groins by doing sit-ups with their knees bent. There are many capillaries and acupuncture points in the groin. Doing sit-ups stimulates blood vessels and promotes blood circulation in the abdomen, thereby treating and alleviating gynecological diseases. Doing sit-ups can also stretch the back muscles, ligaments and spine, which can regulate the central nervous system.

Learn to breathe to achieve good results

If you don’t master your breathing well, your physical strength will decrease very quickly and the expected effect of the movements will not be achieved. For standard sit-ups, you should exhale when bending forward and inhale when lying on your back. You cannot complete the entire inhalation process mechanically while lying on your back. You should start inhaling while lying on your back. The moment your shoulders and back touch the ground, hold your breath and retract your abdomen. Gradually lift your upper body. When your upper body is lifted until you feel a bloating sensation in your abdomen, , exhale quickly, lower your head forward and complete the entire movement.

Insist on doing one for 1 and a half seconds for a long time

You must be patient when doing sit-ups. Occasional exercise will be too much for the body. In addition, do not do sit-ups during menstruation. Vigorous exercise may cause menstrual blood to flow backward from the uterine cavity into the pelvic cavity. Endometrial debris may also be planted on the ovaries to form cysts.

At the same time, when doing sit-ups, do not grab heavy objects, squeeze or hit the abdomen. This may cause ovarian rupture and lower abdominal pain.

The optimal sit-ups for women under 30 years old are 45 to 50 sit-ups/minute, which is equivalent to 1 sit-up in 1 and a half seconds; 40-year-olds should do 35 sit-ups/minute; 50-year-olds should do 35 sit-ups/minute. Try to reach 25 to 30 per minute.

Special reminder:

Physical exercise can promote physical health and is helpful in preventing and treating gynecological diseases. However, if the exercise is improper, especially overload exercise, it may be counterproductive. For example, strenuous exercise during menstruation may cause menstrual blood to flow backward from the uterine cavity into the pelvic cavity. Endometrial debris flowing with the menstrual blood may be planted on the ovaries and form cysts. Strenuous activities, grabbing heavy objects, abdominal squeezing, collisions, etc. can cause ovarian rupture, resulting in lower abdominal pain, which may even spread to the entire abdomen. Therefore, it is recommended that patients should exercise under the guidance of doctors and fitness coaches, so as to ensure the best results in preventing and treating gynecological diseases scientifically and safely.

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