It’s common knowledge in fitness circles, but a lot of people don’t know that the classic sit-up exercise — that staple of gym classes and boot-camp style training — is actually terrible for your back, and most personal trainers and fitness apps are quietly leaving it in the past.
Military organizations, including the US Army Rangers and British Army, are also dropping it from their fitness tests. The age of the sit-up is over — so everyone who was tortured with it at school can breathe a sigh of relief.
The reason? According to a report from Harvard University, sit ups “push your curved spine against the floor and work your hip flexors, the muscles that run from the thighs to the lumbar vertebrae in the lower back”.
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“When the hip flexors are too strong or too tight, they tug on the lower spine, which can create lower back discomfort.”
Not only do they recruit muscle in your hips instead of your abs, but having your spine curling and pressing against the floor repetitively can lead to strain and contribute to injury. So, what to replace them with?
The Harvard report above recommends the plank as a spine-safe alternative, as planks “recruit a better balance of muscles on the front, sides, and back of the body” — however, we can make the plank even more effective.
Adding a little movement to your new corework staple can supercharge the muscles recruited, which is great for your summer six-pack plans.
Introducing the body saw…
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What is the body saw?
The body saw is effectively a plank, during which you rock backwards and forwards. Because your body is in a straight plank position, it’s literally a ‘sawing’ motion using your body, hence the name.
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Researchers from the University of Waterloo in Canada studied the body saw alongside other advanced ab-focused moves, such as hanging leg raises and walkouts into push-ups, focusing on “which particular muscles were challenged and the magnitude of the resulting spine load” in 14 young men.
The researchers said that although all the exercises produced “substantial abdominal challenge”, the body saw did so “in the most spine conserving way”.
It’s a plank variation made harder with the stability issues involved in adding movement to the hold, recruiting more muscles as you perform the movement while still trying to keep your core tight like a standard plank. If you want to try this advanced move, watch the video, and check out our how-to guide, below.
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How to do the body saw
Assume a plank position, with your forearms and toes on the ground. Your palms should be flat.
Shift your body forward so that your shoulders are over your forearms, then back to the start again.
Repeat 10 times for 3-5 sets, or set a timer to do this exercise continuously for a set period of time.
We’ve got loads more fitness content here at TechRadar — if you liked this, you should check out our series of workout-orientated listicles, The Fit List.
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Staying active is key to lifelong health – but it becomes even more important in midlife. Hormonal changes, particularly during menopause, can lead to reduced muscle mass, lower bone density and slower recovery.
A new study published in PLOS Medicine reinforces this, finding that women who meet recommended physical activity guidelines have around half the risk of dying from any cause compared to those who are inactive.
Researchers from the University of Sydney analysed data from 11,169 women born between 1946 and 1951 (aged 47-52 at the start of the study) over more than 15 years. Participants, part of the Australian Longitudinal Study on Women’s Health, completed nine surveys between 1996 and 2019.
They reported how often they met the World Health Organization guideline of 150 minutes of moderate-to-vigorous physical activity per week between 2001 and 2016.
The study’s results
Just 5.3 per cent of women who met the activity guidelines died during the study, compared with 10.4 per cent of those who didn’t. In other words, staying active throughout midlife was linked to roughly half the risk of death.
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Similar trends were seen for deaths from cardiovascular disease and cancer, although smaller sample sizes made these findings less conclusive. Researchers were also unsure whether starting exercise later – in your mid-50s or 60s – offers the same benefits as staying active consistently through midlife.
‘Staying active throughout midlife can make a real difference for women’s long-term health,’ said study author Dr Binh Nguyen, from the Prevention Research Collaboration at the University of Sydney’s Charles Perkins Centre and School of Public Health. ‘Maintaining recommended levels of physical activity over multiple years helps protect against early death,’ she added.
Physical activity guidelines
Like the WHO, the NHS recommends 150 minutes of moderate or 75 minutes of vigorous activity a week for adults aged 19-64.
Moderate activity includes brisk walking, cycling or dancing. Vigorous exercise includes running, swimming, climbing stairs, and sports such as football or rugby.
How to exercise during midlife
Staying active during midlife can be challenging, particularly if you’re dealing with lower energy levels or physical symptoms linked to hormonal changes.
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Former Olympian and Women’s Health trainer Michelle Griffith-Robinson shares her advice for staying consistent and comfortable:
Wear breathable clothing to help manage overheating and hot flushes.
Try new activities like Pilates, yoga or martial arts to improve balance and keep things interesting.
Include strength training at least twice a week to support bone health, reduce body fat and boost metabolism.
Aerobic exercise releases endorphins, helping to lift mood and maintain a healthy weight.
If you’re feeling tired, listen to your body and scale back – even a walk counts.
After years living with endometriosis and undergoing seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Holah to rebuild strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie’s full training plan.
Campbelltown residents could soon be members of one of the fittest local government areas in the Sydney metropolitan area.
A new suite of outdoor fitness equipment is being delivered across Campbelltown to support active, healthy lifestyles.
Once complete our residents will have more reasons to head outside and get moving.
Construction is now under way at four locations as part of the council’s outdoor fitness facilities program.
The program aim is to create free, accessible spaces that make it easier for people of all ages and abilities to stay active in their local neighbourhoods.
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“The new equipment across the four locations is all about making it easier for our community to get out and make the most of our local parks,” says the Mayor of Campbelltown, Darcy Lound.
“This project ensures residents have access to free fitness equipment, supporting overall health and wellbeing for everyone in Campbelltown,” said Cr Lound.
The outdoor fitness facilities program is funded by the NSW Government through the Western Sydney infrastructure grants program.
“There’s not too many better partnerships than the State Government and Council working together to deliver great projects, and this is another example of that.
‘This is something that Campbelltown not only needs but deserves, and our children will get much benefit out of it as well as other members of the community,’’ Mayor Lound said.
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“It’s particularly enlightening to see investment going into supporting our local community getting out and exercising for free in a public place,” said Greg Warren, the State Member for Campbelltown.
The four locations are in Eagle Farm Reserve, Eagle Vale, Ophelia Reserve, Rosemeadow, Clematis Reserve, Macquarie Fields and Marsden Park in the centre of Campbelltown, pictured above.
Marsden Park last received an update on its outdoor exercise equipment 10 years ago.
For more information about this project, visit: https://www.campbelltown.nsw.gov.au/City-Improvements/WILGA-250-Outdoor-Fitness-Facilities-Program
Special Olympics athletes from around the world lead fitness activities.
Fitness is a key aspect of Special Olympics’ mission. Special Olympics Fitness comprises three components that focus on healthy lifestyle behaviors: physical activity, nutrition, and hydration. When Special Olympics athletes practice regular physical activity, eat healthy, and stay hydrated, they improve their health, confidence, and quality of life.
According to Special Olympics Fitness 2024 Annual Report, 74% of athletes report improved confidence in doing physical activity after participating in Special Olympics fitness programming. This focus on fitness extends beyond individual athletes and into entire communities. Across the globe, Special Olympics Athlete Leaders and coaches are inspiring others to be more active daily. They are dedicated to making fitness more inclusive, leading education and fitness activities, and empowering their fellow athletes, family members, and other supporters of the Special Olympics movement to live healthy lifestyles.
This emphasis on movement is celebrated globally on World Day for Physical Activity, observed annually on 6 April, which promotes physical activity and encourages people of all abilities to move more every day. This World Day for Physical Activity, we’re highlighting Athlete Leaders and a coach who have taken on a variety of leadership roles to empower athletes to stay active year-round. Get to know them below!
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Ayoub Deboub – Special Olympics Ireland
Ayoub Deboub (right) demonstrates a fitness exercise at an Athlete Leadership Fitness Workshop.
Ayoub Deboub is an athlete, football and Special Olympics Young Athletes coach, Certified Personal Trainer, Special Olympics International Fitness Advisory Committee member, and advocate for people with intellectual and developmental disabilities (IDD). He is passionate about making fitness inclusive for everyone.
Having grown up with a disability and gone through multiple surgeries, Ayoub understands first-hand the challenges and barriers people with IDD face when it comes to physical activity. These experiences have shaped his belief that sport isn’t just about winning; it’s about building skills, confidence, and empowering every athlete to reach their full potential.
Reflecting on these experiences, Ayoub said, “Throughout the years, I’ve worked in schools and centres to create opportunities for people of all abilities. I hosted a fitness workshop for the Eastern Region in Special Olympics Ireland, focusing on breaking barriers for physical activity by introducing simple, adapted, and enjoyable exercises. There were team-building exercises and stations with different workouts for the athletes. The energy and engagement throughout the session were incredible, with many stepping outside their comfort zones.
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By the end, participants felt more empowered and motivated to stay active in their daily lives. I believe the workshop made a real impact by showing that disability should never be a limitation to leading an active and healthy lifestyle.”
To Ayoub, fitness means empowerment, inclusion, and personal growth.
Krystal Johnson – Special Olympics Southern California
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Krystal (right) leads a warmup activity.
Krystal Johnson has been an athlete with Special Olympics Southern California for 25 years. She is a multi-sport athlete competing in tennis, floorball, bowling, and athletics. As a Fitness Captain, Krystal supports her teammates in maintaining their health on and off the field. Fitness Captains are athletes on a sports team who lead the team in activities related to fitness and a healthy lifestyle. Krystal uses her leadership and communication skills to empower athletes to be healthy and fit.
When asked about why she wanted to become a Fitness Captain, Krystal shared, “I enjoy being a Fitness Captain leading warmups and cooldowns with my fellow teammates. I want to help us all get ready for a good day at practice. I want to help promote fitness to my teammates by being an example. They see me working with the coaches and this is something that they can learn to become part of.”
Banele Makhonco – Special Olympics South Africa
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Banele Makhonco (middle) motivates his community to stay active.
Banele Makhonco is a Special Olympics South Africa athlete, coach, and Athlete Input Council member based in the Eastern Cape Province. He has become a true champion in health and fitness.
For Banele, fitness goes beyond staying healthy; it’s become a way for him to connect with others in his community. In addition to leading boot camp fitness activities in his community, Banele also runs inclusive training sessions for people of all abilities, helping each person reach their true potential.
Banele explained, “I help others with routines, training strategies, and training plans. I also assist other colleagues and the local gym. Most importantly, I support my former school with fitness sessions and assist selected athletes when they go to Provincial or National Games.”
Banele is also passionate about teaching others about the importance of nutrition, and that to be a great athlete, you must be a healthy athlete. His hope this World Day for Physical Activity is that everyone can “understand that health and fitness is a way of life. It is important to keep fit and live healthy because you can live a longer life without suffering from petty illnesses.”
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Susan David – Special Olympics Namibia (Coach)
Susan David (middle) leads stretching exercises during a fitness session.
Susan David has been a Special Olympics Namibia coach for 27 years. Her journey into fitness and health was shaped not only by her passion, but by the athletes she coached.
When Susan first started fitness training, she shared that she “was simply a coach who gave instructions to athletes. I guided them on what to do, but I was not fully practicing what I was teaching. Over time, the athletes began to influence me in a powerful way. Their dedication and energy rubbed off on me, and I became more interested in fitness myself.”
Susan found herself inspired by the dedication and energy of the athletes, which led her to follow what she loved.
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“I started doing what I preached,” Susan shared. “One athlete who lives close to my house, a [Special Olympics] Health Messenger, played a big role in my journey. He would remind me about my running schedule and encourage me to stay consistent.Today, I love running and continuously work towards improving my fitness.”
Today, Susan continues to lead fitness sessions with the support of Fitness Captains and Health Messengers in schools and communities.
Kayla Cornell – Special Olympics Michigan
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Kayla (middle) competes in a powerlifting competition.
Kayla Cornell is a Health Messenger, athlete, and serves on the Special Olympics Fitness Team’s Athlete App Advisory Committee. One way Kayla motivates her fellow athletes and herself to stay active is by using the Special Olympics Fitness App.
The Special Olympics Fitness App is a free, inclusive fitness tool designed to help athletes with IDD stay active, build healthy habits, and feel empowered in their wellness journey. The app features fun challenges and helps you track your workouts, nutrition, sleep, and mental wellness.
When asked about her favorite features of the app, Kayla mentioned: “What really sets the experience apart for me is the resource section. I use a ton of the resources available there to stay informed and keep my routine fresh. Whether it’s looking up new exercise techniques or following health tips, having all that information in one place makes staying healthy feel much more manageable.”
The app also provides healthy tips to stay motivated and lets users share their progress with friends. “We talk a lot about how the app makes fitness fun and less stressful, and by working together from different places, we can show others that you don’t have to be in the same room to stay active,” Kayla added.
These stories remind us of the importance of being active year-round, and how this can promote well-being among athletes, families, and community members.
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Interested in learning more? Download the free Special Olympics Fitness App on the Apple or Google Play stores. The app features health behavior tracking, goal setting, fitness challenges, and resources, including being able to do Fit 5 exercise videos right from your phone!
