If you are really serious about targeting your abs, try a plan that includes sit-ups as part of the workout. Sit-ups can be performed almost anywhere because you don’t need any equipment and can be included in most workouts.
Sit-ups involve a greater range of movement and more lifting motion, sit-ups force you to work not only your abdominal muscles, but also impact the connecting stabilizer muscles, such as hip flexors and the muscles in your legs and chest. Sit-ups are a better option for a full body workout.
Form and Posture – Performing sit-ups with proper form gives you maximum benefit and minimize your risk of injury. Proper form is important when performing a sit-up in order to maximize your strength gains and reduce your risk of injury.
There are many variations in Sit-ups. I am demonstrating some of them here. You can refer my following videos to start with sit-ups movements.
Basic Rule – While doing sit-ups, keep your core engaged (by pulling your belly button towards your spine) all the time. Keeping spine neutral ( no curve or hunch in spine) and no stress in neck and shoulders; keep them relaxed.
While the sit-up offers many health and fitness benefits, talk to your doctor before trying these exercise, especially if you have a history of back or neck pain.
Table Top Sit-Up
How to do it : Start with the body posture same way as “Normal Sit-Ups”. Now lift your feet up from the floor and keep your leg in table top position (shown in video above).
Step 3, Step 4 and Step 5 are same as normal sit-ups . During the movement, you can keep your hand on the side of head or can move with your body as shown in video. While coming up try to touch your ankle with your hands.
Straight leg Sit-Up
How to do it : Keep the body posture and breathing pattern same way as “Normal Sit-Ups”. Now raise your leg straight up; making 90 degree from your body on the floor (shown in video above). Keep your feet flex, not pointed.
Follow Step 3, Step 4 and Step 5 of normal sit-ups. While coming up try to touch your toes with your hands.
How to do it : Start from “Normal Sit-Ups” position. Keep your legs in butterfly position; feet joining and facing each other ( as shown in video above).
Follow Step 3, Step 4 and Step 5 of normal sit-ups. While coming up try to touch your hands on the floor or toes.
How to do it : Lie down on the floor in “Normal Sit-Ups” position.
Step 2: Keeping knees together, drop your legs to right side; keeping your upper body fully on the floor. Keep left hand one head and right hand on your left torso ( as shown in (shown in above video).
Follow Step 3, Step 4 and Step 5 of normal sit-ups. Repeat the same on left side.
How to do it : Lie down on floor the on “Normal Sit-Ups” position. Hold a dumbbell or weighted plate with both your hands. Keep weight in front of the chest.
Now follow Step 3, Step 4 and Step 5 , same as normal sit-ups. Move your hand front and bring weight up as you lift your body up and bring it back to starting position as you came back in normal position ( refer above video).
Try these exercises at least three times a week with healthy and right, you will start seeing the results in few weeks’ time.
Enjoy working out. Please post your comments below !!