Situps are an effective way to build abdominal muscle, but they can easily lead to cramps -- a painful, involuntary contraction of the muscle. The abdominal muscles shorten more than other muscles when they are strained, which can make a cramp in the belly even more painful. There are several factors that contribute to cramping, but there are steps you can take to treat cramps when they occur and also prevent them occurring. If the cramping continues for an extended period after exercise, or continually occurs during exercise, you may have an underlying medical disorder that is causing the problem. Consult your doctor for a proper diagnosis if this is the case.
Causes
The exact cause of muscle cramps is not clear, but there are several factors that have been found to precipitate them. Performing too many situps or contracting the muscles for too long can lead to abdominal cramps. Many athletes experience cramps as the result of not getting enough fluids during exercise. If you are lacking potassium, calcium or magnesium in your diet, you may be more prone to experiencing cramps. Improper form when doing situps can cut off the supply of blood to the muscles, leading to cramps.
Treatment
Most cramps will go away shortly after exercise, but if they continue, stretching the muscles of the abdomen can help get rid of them. Lie on your back on top of a stability ball with the middle of your back centered over the top and stretch your toes and fingers to the floor to stretch the muscles. If you don't have access to a stability ball, stretch the abdominal muscles by bending backward at the waist. Massage the muscles to restore blood flow after stretching. Apply heat if the muscles are tight and cold if they are tender or sore.
Prevention
In addition to stretching your muscles before and after exercise, perform a warm-up before exercise to get the blood flowing and to relax the abdominal muscles. Running, walking or riding a stationary bike for 10 minutes are good examples of an adequate warm-up. Drink plenty of water before, during and after exercise. Water hydrates the cells and help muscles contract, according to the Mayo Clinic. After exercise, drink electrolyte-enhanced water to replenish your supply of potassium, sodium and magnesium. If you are just beginning to perform situps as part of your workout, start by performing only one or two sets of eight to 12 repetitions each, gradually increasing the number of sets as you get stronger. Perform only as many situps as you can without straining or losing proper form. Add other exercises that work different aspects of the abdominal muscles such as captain's chair, leg lifts and exercises with a stability ball.
Consideration
Most cramps resulting from situps don't require medical attention, but if they are severe and don't go away after self-care measures have been taken, consult a doctor. He may offer medication for the pain, and can check to make sure that there is not another problem causing the cramps. Abdominal pain can result from several disorders, and performing situps may just exacerbate the problem. If you feel cramping along with other symptoms such as nausea, vomiting or fever, seek immediate medical attention.
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