Sit Ups and Avoid Pitfalls

Great care and excellent technique are required to strengthen the abdominal muscles with sit-ups. To be effective, sit-ups must pull the torso upward from a lying position toward the knees, using only the abdominal group.

Often, more powerful muscles (those that flex the legs and hips), do much of the work. This is especially true with straight-leg sit-ups.

For best results, abdominals should be performed slowly with legs resting on a chair/bench, so that legs are bent at 90 degrees.

Twisting at the top of the sit-up movement causes tremendous rotational stress on the lower back that can lead to injury.

When doing sit-ups, never push through back pain. Stop immediately at even the slightest twinge in the lower back.

Checklist:

• Lie on back with knees bent.

• Feet flat on the floor close to the buttocks, or raised up on a bench.

• Avoid having the feet held down, unless you want to work your Hip Flexor muscles.

• No jerking or twisting movements for beginners.

• Breathe comfortable throughout the exercise.

• Commence curls with the shoulders then the upper back and finally the lower back.

• Bring torso up no more than 30 degrees; hold momentarily then lower the torso.

• Clasp hands behind the neck just to support the weight of the head.

• Don’t pull on your head when doing the exercise.

• Keep your chin of your chest, aim to keep your upper spine straight (neutral)

• Warm up your stomach muscles with easy stomach exercises, before you advance.

• Finish of by stretching out the abdominals.

• By doing some dorsal raises, this will help stretch out your abdominals.

• If you have use of an abdominal exerciser, this will help give you correct position.

Here's another great exercise for the abs, the abdominal vacuum!

HANDS TO KNEES (1)	HIP ROLL (2)	LYING SIDE BENDS (3)	HANDS THROUGH KNEES (4)	NORMAL SIT UP (5)	BALL TWIST (6)	BRIDGING (7)
READ THE NOTES FOR EACH ABDOMINAL EXERCISE, AND RECORD THE AMOUNT YOU DO FOR EACH EXERCISE, + YOUR TOTAL AMOUNT.

KNEES TO CHEST (1)	REVERSE CURL (2)	CRUNCH (3)	KNEE TO SIDE (4)	SEATED TWIST (5)	HAND TO KNEE (6)	STATIC ABS (7)
READ THE NOTES FOR EACH ABDOMINAL EXERCISE, AND RECORD THE AMOUNT YOU DO FOR EACH EXERCISE, + YOUR TOTAL AMOUNT.

ASSISTED WEIGHT 1	LEG WEIGHT 2	1 LEG V-SITS 3	BOXING 4	MEDICINE BALL 5	COMPLETE ABS 6	NASTY 7

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