In order to avoid “beer belly”, to maintain a good figure, “sit-ups” are often favored by white-collar, gold-collar workers. Although “sit-ups” is a good and easy way to strengthen the abdominal muscles, but, if done improperly can easily lead to damage to other parts of the body (cervical spine, lumbar spine). Case one: Ms. Lee is an office worker, after a day of ambulatory work want to exercise the body, “sit-ups” that is simple and easy to exercise the abdominal muscles, seems to be a good choice, did not expect to do 30 sit-ups, the next day neck pain, head can not turn. Ms. Li’s practice: legs straight supine, hands crossed fingers held behind the head, trying to lift the upper body, while allowing the assistant to hold its feet, because the abdominal muscle strength is weak, she can not lift the upper body, hands will make the head up, so that the cervical spine forward flexion, the back of the neck muscles are overstretched, easy to cause injury. Case 2: Mr. Wang is a corporate executive, although middle-aged but has a well-proportioned, solid body, a glance can be seen is a keen fitness person, he came to the clinic because in the gym after doing high-intensity sit-ups felt lumbar swelling pain, lumbar spine CT examination suggests “lumbar disc bulge”. Detailed questioning of Mr. Wang’s fitness program, found that he paid too much attention to the strength of the abdominal muscles, ignoring the strength of the lumbar back muscles exercise; do sit-ups, head low feet high supine on the board, lifting the upper body to sit up. This will be a lot of pressure on the lumbar spine; people in middle age, the lumbar spine itself is gradually degenerating, like Mr. Wang usually do not carry out lumbar back muscle exercise, excessive focus on abdominal muscle exercise is easy to cause lumbar injury. How should do sit-ups better? 1, the preparation posture: supine on the mat, bend the hips and knees (bend the legs), so that the bottom of the feet flat on the mat, hands behind the ears, behind the pillow (back of the head) level, gently hold the head to play a supporting role. 2, contract the abdominal muscles, lift the head, shoulders and back, hold for 3-5 seconds, then return to the ready position, repeat several times. If the abdominal muscle strength is weak, head, shoulders off the mat surface can be, do not have to ask to “sit up”, do not rely on the hands to lift the head upward, so as not to cause neck injury. If the action in place, repeat several times after the abdominal muscles (stomach) soreness, can be relieved after rest.