Hey there, Rockheads! Scratch here with another quick how-to guide for basic fitness. Today we’re going to be tackling the Sit-Up. Doing Sit-Ups is the easiest and best way to get stronger abdominal muscles. If part of your New Years Resolutions was to get a bathing suit ready stomach, then this is a great way to start taking the first steps towards that goal! That being said, it’s very important to make sure that you’re doing your Sit-Ups in the proper way. If you do Sit-Ups the wrong way, you can damage or injure your spine, neck, and head muscles. Close attention has to be paid to make sure that you’re sitting up the right way. So, how do you go about doing this?
- Step 1: Have your knees bent and place the balls of your feet and heels flat on the ground
- Step 2: Place your hands either on your opposite shoulders (so your arms cross across your chest) or behind your head. This will provide you with a central rising point.
- Step 3: Tighten your abdominal muscles gently. To do this, simply draw in your belly button to your spine.
- Step 4: Keep your heels and toes flat on the ground. Slowly and gently lift your head first, followed by your shoulder blades. Try to keep your neck straight and pull up from the floor with your abdominals until you’re at a ninety-degree angle.
- Step 5: Hold the position for a moment and then slowly bring your torso back to the floor. Try to keep yourself slightly elevated off the ground (meaning don’t put your back flat on the ground again). This will force you to keep your muscles engaged throughout your exercise.
- Step 6: Repeat your reps as necessary! Build up slowly over time as your strength increases.
There are a number of ways that you can increase the intensity and effectiveness of your Sit-Up routine. If you want to invest in a little bit of equipment, you can really maximize your exercise. For example, an Adjustable Ab Board will help you increase or decrease your difficulty while doing Sit-Ups. If you don’t have the space for something quite that large, a simple Body Ball will also do the trick. Balance yourself on the ball with your heels elevated off the ground and your toes flat down. The angle of the ball will provide you with more difficulty while conducting your Sit-Ups!