Sit-ups also termed as roll-up or curl-up, is a strength training exercise that tightens and builds up abdominal muscles. It is slightly similar to crunches but sit-ups involve the full range of motion. If you want to boost your core strength then this is the ultimate choice of exercise. It is one of those first abs-based exercises performed as a warm-up in the gym. The main target muscles are rectus abdominis, transverse abdominis, neck and chest muscles. You can expect good posture by regularly doing his workout.
Some fitness experts do not give much importance to sit-ups and some do. The exercise has been part of controversy since it does not give many benefits according to some health experts. But it is an ideal workout because not only in the gym, you can do it anywhere in public places or at home. The exercise is not that tough to do but you should do it in the correct form. When done it technically, you will gain spine flexibility and your abs will have good structure and strength. Read more about how to do sit-ups and include this simple exercise in your fitness regime.
How to do Sit-Ups
- Lie down on a mat in a comfortable position. Raise your thighs slightly and bend your legs.
- Your feet should be a fist distance apart on the floor. By touching your thighs with both hands, slowly come up like a seated position.
- You can either place your hands on both thighs or cross your arms over your chest.
- Concentrate on your ab muscles to lift your back muscles off the floor.
- Then lie back down with spine rolling. When you come up, exhale and then inhale while going back.
- Make sure the whole movement is stable and steady, do not shake your body while moving forward and backward.
- Do sit-ups for around 10 reps.
- There is no need for any equipment to do this sit-up. Lie down on the floor and face the ceiling. Bend your knees and keep straight extended arms.
- The fingers should be adjacent beside your thighs.
- Lift your chest slightly towards your knees and then return to the initial position.
- The whole movement should look like a pulse beat. There should be frequent movement of going forward and backward in pulse fashion.
- This is for intermediate-level people. Lie on the floor flat and face the ceiling.
- By extending your arms over the head, place your legs straight.
- By putting pressure on your abs, lift your shoulders and chest and legs simultaneously, your legs should now face the ceiling.
- While lifting your legs, try to reach your arms to your feet. Then return to your starting position.
- Do this variation around 10 times. This exercise focuses on your abs muscles, your spine and your glutes at the same time. You can do this variation with dumbbells or a weighted plate too.
- Lie down on a mat by stretching your legs.
- Place your arms stretched straight above your head.
- Slowly bend your knees in such a way that both the soles of the foot should touch each other like a diamond position.
- Lift your back above the mat and try coming on a sitting position by touch your hands to your feet.
- Do this for around 5 reps. As the name suggests, the whole position of this workout looks like a butterfly.
- Building core strength is the main target of this variation.
- The equipment used in this variation is a stability ball. Sit on the ball with your feet touching the floor.
- Your hands should be tucked behind your head.
- By squeezing your shoulder blades, lean back as much as possible and then quickly come to the starting sitting position.
- This is the best workout to prevent back pain and muscles pain in the upper part of the body.
Common Mistakes and Precautions
- The most common mistake while doing sit-ups is craning the neck. While moving forward, people often crane their neck, this causes pain and strain on neck muscles and spine. Avoid doing this. Instead, lift your chest with your neck cautiously to prevent any discomfort and injury.
- The second most mistake is thudding your body on the floor. While leaning back people often lose control of their lower back and they thud on the floor. This might injure your lumbar spine and upper back. Weak core and posture cause this problem.
Benefits of Sit-Ups
- Strong abdominal muscles and structured abs are the keys to have a lean body. Sit-ups help you get this aesthetic look and build overall core strength.
- For doing daily activities core stability is also an important factor, so sit-ups help to keep your core stable and have control over your body.
- It also helps to reduce back pain and build hip flexor strength that is responsible for weight lifts and basic gym movements.