One thing that I’ve never had is a butt berry from sit-ups. I have had other types of chaffing, so I know it can be very painful and sometimes also a surprise when you enter the shower. (Insert ghastly shrill here.) What is a butt berry, you ask? It is the raw spot on your rear end just above the tailbone from doing sit-ups…the wrong way.
I have spent many-a-hour examining athletes as they perform sit-ups to figure out why this happens to some and not others. It has nothing to do with the size of your bum; nor does the type of material of your pants matter. And it can happen with our without an AbMat.
There are two reasons I’ve identified that cause butt berry, and they usually go hand-in-hand with one another. Numero uno is not keeping the abs engaged as you lay back down to the ground. This causes the second problem – the hips and rear end leaving the ground at the bottom of the movement. This kipping motion causes repetitive rubbing of that tender spot on the floor.
What is the solution? It is simple and one that we are always preaching: Keep your abs engaged throughout the entire movement and your bum on the floor. Easy. As. (Butt Berry) Pie.