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The abdominal area contains a complex web of muscles. These include the rectum, which controls the movement of the spinal column. This is the most well known abdominal muscle and, when it is well defined, the desired flat stomach is but a step away. In addition, between the lower part of the ribs and the top of the pubis, other abdominal muscles can be found: the major and minor oblique muscles (located either side of the rectum) and the transversal muscles (beneath the rectum and deeper). This these muscles interact and work together when exercised. However different types of exercise work different muscles more intensively.

Do not exercise with the psoas-iliac
The muscle known as the psoas-iliac, is formed by the major and minor psoas and the iliac, joined and with the same action, connecting the internal lateral part of the column (in the lumbar area), with the upper part of the femur.

If this muscle is affected when doing sit-ups, it means you are not exercising well or that the abdominal muscles are so exhausted that they have given up, which is why it is so important to work them. If you want the exercises to be effective, you should only work the stomach muscles. If you also stretch the psoas-iliac (which bends the pelvis and is essential for walking), you are running the risk of damaging your back. The use of this muscle can affect your lower back, increase the pressure on your spinal discs and unbalance the spinal curve, among other adverse effects.

Saving your back
In order to ensure your back does not suffer, the spinal column (that depends on the stomach muscles) must bend during the exercise but not the pelvis (that depends on the psoas-iliac). To ensure this is so you should bend your legs. Also, as you exercise you could stretch your hand to the space between the leg and the pelvis: if this muscle is not relaxed you may be tensing the psoas-iliac muscle. To avoid this, bend the leg more over the pelvis and correct your posture until the tension disappears. It is worthwhile taking these precautions to keep the work to your stomach muscles. Not only will your back be saved, but you will also:
- Tone up the stomach wall, that will appear firmer if the volume of fat that normally covers this muscle has been previously reduced.
- Protect the delicate spinal column.
- Favour a correct body posture.
- Contribute to adequately supporting the internal organs.

Frequent errors
There are a series of common errors committed when doing sit-ups. If you avoid them, the positive results will be more rapid:
- Crossing your hands behind your neck. This is the best way to damage your neck. Place your hands near to or touching the sides of your head, lightly pressing the fingers. There should be a fist-sized distance between the neck and the chest.
- Keeping your legs stretched out. This leg position causes the psoas-iliac muscle to work. Bending the legs ensures the back area and is well supported and enables the stomach muscles only to work.
- Supporting your feet. Supporting your feet to the wall bars or having someone hold them makes the exercise far easier, but also helps the psoas-iliac to lever the body. The back suffers and the stomach muscles are not exercised. The best option is to place your feet on the floor or on the wall.

A few minutes to tone them up
Spending a few minutes every other day working the stomach muscles will help to harden them. It is important to be consistent and never overdo the number of sit-ups. Do 20 for each specific exercise to start, taking great care to contract the stomach muscles.