Permanently replace traditional floor sit-ups with the 'halo' exercise (rotating a weight around the head) to work the abdominal wall and torso stability more effectively while protecting the back.

noli's read

The rejection of sit-ups is based on the well-known biomechanics research of Stuart McGill (expert opinion based on physical stress simulations), which demonstrates that repeated trunk flexion under load unnecessarily fatigues the lower back. Stabilization exercises like the 'halo' prove to be excellent alternatives for engaging the entire 360-degree abdominal wall while minimizing this mechanical stress. A randomized controlled trial (RCT) conducted by J. Childs' team also confirmed that programs focused on torso stability develop endurance and overall fitness just as effectively as traditional sit-ups. However, banning sit-ups entirely remains an exaggerated recommendation: for an active person without joint sensitivity, controlled flexion remains a functional and useful movement for targeting the volume of the superficial abdominal wall. Furthermore, the halo and the sit-up work the body differently, with one focusing on anti-rotation and postural control, and the other on dynamic action. While there is no direct comparative scientific evidence showing that the halo outperforms the sit-up in terms of purely aesthetic results, it undeniably offers a better compromise for back protection.

the sources

1. 1Wang XQ, Zheng JJ, Yu ZW, et al. 2012