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How To Do Situps Without Hurting Your Tailbone 2021 - Healthy Miss
If you're getting pain from sit-ups, it should be in your abs - not your tailbone. But, tailbone shapes and lengths vary, and if your points are in a certain way, it could make the action of lying on your back and crunching up and down your hips extremely uncomfortable.
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You can't change your anatomy, but you can change the way you do sit-ups to prevent pain from holding you back from your ab workout.
Change the area->
Change the Surface Photo Credit: Wavebreakmedia Ltd / Wavebreak Media / Getty Images
Sometimes the surface you choose makes a difference in how sit-ups make your tailbone feel. If you're doing sit-ups on a hardwood floor, rough carpet, or cement, you won't have any padding to protect a pointed or long tailbone.
Always do sit-ups on a gym mat. Remember that not all gym mats are created equal. Yogastyle mats can be as little as 1 to 3 millimeters thick and may not offer enough protection. Look for general fitness mats that are usually 1 to 1.5 inches thick, or even a denser Pilates mat that could boast as much as 2 inches thick.
If you only have thin mats, stack a pair together for tighter support for your tailbone, or fold a single one in half to double the thickness.
Read more: The 41 Toughest Ab Exercises
Sit-ups on a stability ball->
Sit-ups on a stability ball Photo Credit: Ibrakovic / iStock / Getty Images
Sit-ups don't need to be done on the floor. Do them on a stability ball to protect your tailbone and, as a bonus, get more activation for your abs too. A study published in a 2007 journal in the Journal of Strength and Conditioning Research found that sit-up exercises on a stability ball were more effective at stimulating abdominal muscles than sit-ups on the floor.
How to use a stability ball:
Sit on a stability ball. Keep your feet forward until you are leaning on the ball and your low back is pressing into it. Weigh your head in your hands.
Support your abs and curl up. Focus on pressing your rib cage against your pelvis.
Let your spine back in contact with the ball to complete one rep.
Crunches take place
A full sit-up puts more strain on your tailbone and makes you uncomfortable. Sitting all the way through may not be the most effective way to work out your abs - so modify them to save your tailbone and get a better workout. When doing a sit-up, you are using the support of your hip flexors, not just your abs.
Crunches, on the other hand, usually leave the hip flexors out of the exercise. To do a crunch, lift your head, neck, and shoulders off the floor. Your abs work the most when you lift 30 to 45 degrees.
Get up to work your abs
If tailbone pain cannot escape you, consider dropping the floor and flexing your spine from a standing position.
To make a simple stand crunch:
Keep your feet hip-width apart. Bend your knees slightly - so they aren't locked - and put your hands behind your head. Keep your elbows pointed towards the sides of the room.
Pull your abs towards your spine as you bend, raise your right leg, and roll your torso to touch your right knee towards your nose.
Flatten it again and repeat on the other side to complete one repetition.
Read more: My throat hurts from sit-ups
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