One Exercise to Improve Your Movement: Sit-ups

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A woman and a man performing sit-ups to improve core strength

In the sport of badminton, seamless movement can make all the difference. Improving your movement in badminton is essential for becoming a more agile and effective player on the court.

If you’ve ever yearned for more fluid and agile movement on the badminton court, you’re not alone. Here we reveal one simple tip to help improve your movement around the court.

In this article, we’re diving into a simple yet effective solution to improve your movement: sit-ups. We will explore the importance of movement in badminton and how sit-ups can help you cover the court with greater ease and precision, enhancing your overall gameplay.

What is Core Strength?

Core strength refers to the collective strength and stability of the muscles in your torso. This area of your body includes the abdomen, lower back, pelvis, and hips. 

These muscles play a fundamental role in supporting your spine and maintaining your body’s posture and balance.

A strong core is essential for various everyday activities, sports, and exercises, as it provides a stable base for the movements of your limbs and protects your spine from injury.

It is also crucial for badminton, from generating power and transferring energy efficiently to maintaining stability and control when moving quickly around the court.

Let’s have a look at some of the muscles involved in keeping a strong core:

Abdominal Muscles
The rectus abdominis, or the "six-pack" muscles, and the obliques (internal and external) are primary abdominal muscles. They help you bend forward, twist your torso, and maintain an upright posture.
Lower Back Muscles
The erector spinae muscles run along your spine and are responsible for extending and rotating your spine. They work in conjunction with your abdominal muscles to stabilize your core.
Transverse Abdominis
This deep abdominal muscle acts like a corset around your torso, helping to compress your abdomen and stabilize your spine
Hip Muscles
The muscles around your hips, such as the glutes and hip flexors, are part of the core and help control movements of the pelvis and thighs.
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Why Does Core Strength Matter for Badminton?

Badminton is a game of speed, agility, and precision. When you’re darting around the court, smashing the shuttle, or making quick directional changes, it’s your core that keeps everything together, acting like a sturdy support system for your entire body.

Plus, when you’re ready to unleash a powerful smash, your core muscles play a big role in generating that force. They help transfer energy from your legs to your upper body, so you can send that shuttle flying with precision and power.

Having a strong core helps you move smoothly, almost like gliding across the court. It allows you to twist and turn with ease, react faster to your opponent’s shots, and maintain your balance, especially when you’re reaching for those hard-to-reach shots.

In a nutshell, core strength isn’t just about getting killer abs; it’s about being a more agile, stable, and powerful badminton player. So, if you want to up your badminton game, it’s time to give those core muscles some love!

How Core Strength improves your game

Core muscles are your body’s foundation for movement. They’re the first to engage when you want to move. Without a strong core, your body wouldn’t have the stability to perform any action effectively.

Think of your core like a wall when you’re swimming. Just as a wall provides a solid surface to push off, your core muscles give you the stability to lunge forward and retrieve a drop shot in badminton. They have to tense up first before other muscles can perform any action.

Here are some of the ways in which improving your core will improve your game:

Enhanced Movement and Agility: A strong core provides the stability and support necessary for agile and efficient movement on the court. It enables players to move quickly in any direction, change direction rapidly, and maintain balance while making dynamic movements like lunges and jumps. 

Which links directly into the next point 

Control over your Shots: For example, when lunging toward the net, having your core engaged will stop the top half of your body from collapsing. If your body doesn’t stay strong, when you come to play your shot, you will not be in control of your body or your racket meaning that your shot will be poor. 
Man lunging forward to hit a shuttle at the front of the court

If your core is strong, then your body will remain upright, strong, and in control, enabling you to play the best possible shot you can. 

Remaining strong and in control of your shots is also key for the next point, rapid recovery.

Rapid Recovery: Badminton rallies often involve intense back-and-forth movements. A strong core aids in quick recovery to the center of the court after each shot, ensuring players are ready to respond to their opponent’s next move.

If your core is weak, this will lead to a slower, worse recovery, leaving you out of position for the next shot.

Improved Shot Power: Core strength plays a pivotal role in executing powerful and attacking shots like smashes and drops. A strong core helps generate force from the lower body and transfer it through the torso to the upper body, resulting in more powerful and accurate shots.

Rotational power, generated from your obliques, specifically helps create rotation, crucial for a powerful smash.

If you want to generate even more power in your smash, check out our other article One Exercise to Improve Your Smash: Pull-Ups.

A badminton player playing a drop shot
Endurance: Core strength contributes to overall endurance. As badminton matches can be physically demanding and lengthy, a strong core helps players maintain good form and performance throughout a game, leading to better and stronger shots.
Quick Reactions: In badminton, reacting swiftly to your opponent’s shots is essential. Core strength aids in rapid torso rotation, allowing players to position themselves correctly and return shots with precision.

Core strength is a fundamental component of a badminton player’s physical conditioning. It not only enhances movement and agility but also contributes to shot power, accuracy, and overall performance on the court. A strong core can be the difference between an average player and a skilled, competitive badminton athlete.

Sit-up Technique

1. Starting Position:

  • Begin by lying flat on your back on a comfortable exercise mat or a flat surface.
  • Bend your knees and keep your feet flat on the ground, hip-width apart. Your heels should be close to your glutes.
  • Place your hands behind your head, fingertips gently touching or lightly clasped, without pulling on your neck.
2. Engaging Your Core:

  • Before you start the sit-up, engage your core muscles. Imagine pulling your belly button toward your spine to stabilize your lower back against the floor.
3. The Sit-Up:

  • Inhale and start the movement by curling your upper body off the ground.
  • Exhale as you lift your shoulders, chest, and upper back off the floor. 
  • Keep your neck relaxed and your chin slightly lifted to avoid straining your neck. Avoid pulling on your head with your hands; they’re there for support, not to lift your upper body.
  • Continue to rise until your torso is almost vertical, or until your elbows are close to or touch your knees.
4. Lowering Back Down:

  • Slowly lower your upper body back down to the starting position, inhaling as you do so.
  • Keep your core engaged to control the descent and prevent your back from arching off the floor.
5. Completing the Repetitions:

  • Perform the desired number of repetitions. Start with a manageable number and gradually increase as you become more comfortable with the exercise.
6. Breathing:

  • Remember to breathe consistently throughout the exercise. Exhale as you rise and inhale as you lower your upper body.
7. Rest and Repeat:

  • After completing the set, relax and take a moment before doing additional sets if desired.
A schematic image demonstrating how to perform a sit-up

It’s important to maintain proper form to avoid straining your neck or lower back. If you’re new to sit-ups or have any concerns about your form, it’s a good idea to consult a fitness professional or trainer for guidance. Additionally, consider incorporating sit-ups into a well-rounded core strengthening routine for best results.

Sit-ups are a versatile and fundamental exercise that can significantly benefit your core strength and overall fitness. This simple yet effective engages multiple muscle groups, making it an excellent choice for core development.

By regularly including sit-ups in your workout routine, you can strengthen and tone your abdominal muscles while also enhancing your core stability.

Extra Benefits of Sit-ups

Injury Prevention

A strong core helps protect the lower back and spine from injury during high-impact movements and sudden changes in direction that occur in badminton. If your core is weak, other areas of the body will work hard to compensate for this weakness, such as your lower back, increasing your chance of causing an injury.

Postural Support

A strong core helps maintain good posture, reducing the risk of developing chronic back pain and other musculoskeletal issues in everyday life, such as when you are sitting at a desk on a computer.

Functional Fitness

Core strength is essential not only for badminton but also for daily activities like bending, reaching, walking, running, and lifting objects. It improves your ability to perform these tasks with ease allowing you to live stronger and injury-free for longer.

Sit-up variations

There are lots of different variations to the standard sit-up. Including sit-up variations in your workout routine offers a range of benefits. 

It diversifies your muscle engagement, preventing training plateaus and promoting balanced muscle development.

By targeting different muscle groups and movement patterns, you not only reduce the risk of overuse injuries but also build functional strength that translates to improved daily activities and badminton performance.

Plus, the variety keeps workouts interesting and challenging, motivating consistent exercise while enhancing both physical and mental skills.

Here are some great sit-up variations:

  1. Russian Twists: Sit on the floor with your knees bent and feet flat. Lean back slightly, keeping your back straight. Clasp your hands together or hold a weight, and twist your torso to one side, then the other, while keeping your feet on the ground. This works your obliques and enhances rotational core strength.

  2. Leg Raises: Lie on your back with your legs straight. Lift your legs off the ground while keeping them straight, then lower them back down without letting them touch the ground. This variation focuses on lower abdominal muscles.

  3. Flutter Kicks: Lie on your back with your legs straight. Lift your legs slightly off the ground and alternate kicking them up and down in a fluttering motion. This exercise targets your lower abs and improves core endurance.

  4. Bicycle Crunches: Lie on your back, bend your knees, and place your hands behind your head. Lift your head, shoulders, and upper back off the ground. Bring one knee toward your chest while simultaneously twisting your torso to touch your opposite elbow to the knee. Alternate sides in a pedaling motion. This works both your upper and lower abs.

  5. V-Ups: Lie on your back with your arms extended overhead and legs straight. Simultaneously lift your upper body and legs off the ground, reaching your hands toward your toes, forming a V-shape with your body. Lower back down and repeat. This is an advanced variation that engages both upper and lower abs.

  6. Weighted Sit-Ups: Hold a weight plate or dumbbell against your chest while performing sit-ups to increase resistance and intensify the exercise.

  7. Medicine Ball Sit-Ups: Hold a medicine ball against your chest or overhead while doing sit-ups to challenge your core and incorporate your shoulders and arms.

  8. Standard Plank: Begin in a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and hold this position for as long as you can.

  9. Plank Shoulder Taps: In a standard plank position, lift one hand and tap the opposite shoulder. Alternate sides, keeping your hips stable and minimizing rotation. If love plank exercises and want more, check out our article, Best Plank Exercises: Improving Your Badminton Movement.

  10. Hollow Hold: Lie on your back with your legs straight and arms extended overhead. Lift your head, shoulders, arms, and legs off the ground, creating a “hollow” shape with your body. Hold this position, engaging your core muscles to maintain the balance.
A woman on an exercise mat doing bicycle crunches to improve core strength

Bicycle Crunches

A schematic demonstrating how to perform a Russian twist to improve core strength
A woman and a man on an exercise mats performing a forearm plank to improve core strength


A woman on an exercise mat doing Leg raises to improve core strength

Leg Raises

A man on an exercise mat performing V-ups to improve core strength


These variations target different aspects of your core muscles, helping you build a stronger and more resilient core.

By diversifying your sit-up routine with variations like flutter kicks, leg raises, and more, you’ll not only strengthen your core but also improve your stability, endurance, and ability to execute precise shots, ultimately giving you an edge in the game.

It’s a good idea to incorporate a mix of these exercises into your training routine about two to three times a week. This approach allows you to build substantial strength while giving your abs the necessary recovery time between workouts.

If you want to dive even deeper into the world of core exercises for badminton players, make sure you check out our other article 10 Best Core Exercises For Badminton Players.

The Take Home Message

  • Improve your badminton movement with sit-ups for greater agility and precision on the court.

  • Core strength is vital for badminton, offering stability, power generation, and injury prevention.

  • Strong core muscles, including abdominals, lower back, and hips, support your game.

  • Core strength enhances agility, shot control, shot power, balance, and endurance.

  • Sit-up variations diversify your routine, prevent plateaus, and promote balanced muscle development.

  • A strong core benefits not only badminton but also posture, injury prevention, and daily activities.

In the world of badminton, fluid and agile movement on the court can be a game-changer. This article introduces a simple yet effective way to enhance your movement: sit-ups. By strengthening your core through sit-ups and their variations, you’ll improve your movement, stability, and shot precision, making you a more formidable player. A strong core isn’t just crucial for badminton but also offers injury prevention, posture support, and functional fitness benefits for everyday life.

For more from this series that we are starting, called “One Exercise To …”, check out our latest one, One Exercise To Improve your Smash: Pull-ups.

If you want some more ways to improve your movement, check out our article 15 Quick Tips to Improve Your Movement.

If you have any questions or want to see specific topics on our website, feel free to contact us anytime. Your journey to a better movement begins now!

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