How to Do Sit Ups
The fastest way to getting strong abdominal muscles and flatten the stomach is through sit ups, but if done incorrectly, a person can be injured seriously. Don’t put yourself at risk while doing this exercise, and remember these instructions on how to do sit ups.
What You’ll Need:
Exercise mat
Comfortable clothing
Sit up bars or a partner
Procedure:
Put the mat on an even floor. The mat must be flat, but cushioned enough to protect you from the hard surface.
Lie down on the mat, with your heels and the balls of your feet placed flat on the ground. Proper feet placement makes sure that you have a proper base when you do the sit ups. You can either ask a partner to hold your feet in place, or you can put them in sit up bars to make sure they stay still.
sit-ups
Your knees must be bent, forming an inverted V, pointing towards the ceiling. This position makes sure that your lower back muscles aren’t strained. Experiment with the degree of your knee bend, and find a position that you’re comfortable with.
Position your hands. Putting them by your sides or in the air isn’t advisable, and neither is putting them across your chest. Not only do they make sit ups hard, but your neck is also left unprotected. The best position is putting them under your head, but barely touching you. Your neck and head are supported, but the light touch prevents you from pulling or jerking when you pull yourself upwards.
Inhale.
As you exhale, raise your upper body. Pull in your stomach muscles towards the spine, so they do the work instead of the shoulders, arms and back. Lift your head first, followed by your shoulder blades. Control your movement, so your back is straight at a 90-degree angle form the floor. Your eyes should be steady on your knees. Your head must remain aligned with your back, and your neck straight. Hold this position for a couple of seconds.
Inhale again, as you bring your upper body back against the ground. Your abdominal muscles must control the motion. Feel them contract.
Repeat the rising and lowering movement for as many times as you can. Inexperienced ones usually start at 10 sit ups, and professional people can do as many as 50. When your body starts feeling pain, or your abdominals start burning a bit, stop.
A Few Tips
If you’ve been diagnosed with osteoporosis or any bone disease, don’t do sit ups. The stress on your bones puts you at risk for a stress fracture.
Don’t try to reach your knees with your forehead. Curling your back too much places a lot of strain on your lower back.
Don’t overdo the sit ups. This might cause pain in your ab region the next day.
Sit ups can give you a sexy abdominal form. As long as it’s done properly, this exercise will surely be beneficial for you.