Unless you are a complete stranger to exercise, you’ve probably done quite a few sit ups in your life time. But like every exercise, there is a right way and wrong way to do an abdominal sit up. When an exercise is done incorrectly it can lead to injury. Also, if not done properly, an exercise won’t be as effective. Sit ups are no different.
The sit up is simple to perfect when compared to some exercises which require more coordination and skill. TV infomercials and other advertisements will give you very compelling (but erroneous) arguments that you must have special sit up equipment or accessories to do it the “right” way. There are only two things you need in order to perform a sit up properly: your body and a flat surface. If flattening your stomach is your goal there have been plenty of studies which show that the basic and simple sit up is one of the best exercises you can do.
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Following are 6 steps for doing a sit up properly without using any type of sit up equipment, stability ball, or machine. You might find that making slight changes in your form by following these steps will lead to much greater results than you’ve had before.
Step 1. Lie down (face up) on a slightly cushioned surface such as carpeting or a mat (a hard floor can be a bit uncomfortable for this exercise but will work fine). Have your knees bent so your legs form a 90 degree angle. Keep your feet flat on the floor.
Step 2. Cross your arms over your chest with your hands resting on your shoulders. Your right hand is on your left shoulder, and vice versa.
Step 3. While pushing your lower back towards the floor tighten up your abdominal muscles by trying to pull your navel back to your spine.
Step 4. Without moving your feet slowly raise your head up and forward, followed by your shoulders. Continue sitting up by next lifting your upper back and then your lower back from the floor. Keep your eyes on your knees. While keeping your upper body straight, lift it to about a 45 degree angle from the floor. Be sure to exhale while doing this first movement.
Step 5. At this 45 degree angle, pause and hold the position briefly, keeping your abdominals tight. Then slowly lower your upper body back towards the floor, but stop just shy of the floor, maintaining a slightly elevated position. Your back should be just slightly arched. Breathe in while doing this second part of the exercise.
Step 6. Now it is time to repeat the last 3 steps again. Be sure to fully exhale going up, and fully inhale going down.
There you have it. That is the proper (and most effective and safe) way to do a sit up. It is simple but very effective. If you haven’t done any type of abdominal exercise in quite some time, start off with only 4 or 5 sit ups. You will quickly get very sore otherwise. Slowly work your way up to more repetitions as you gain strength. The great thing about sit ups is that you can do them almost anywhere and you don’t need any sit up equipment whatsoever.
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Tags: abdominal exercise, sit ups, sit up crunch, proper sit up, ab crunches, ab exercise, situps, lower abs, upper abs
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