Sit Ups
Primary Muscle Group: Abdominals, Obliques
Secondary Muscle Group: Back, Hip Flexors
Equipment Needed: None
The Benefits of Sit Ups
Situps are one of the most popular exercises of all time and is a classic abdominal movement which is done by lying on your back and lifting your torso. A sit up can be done anywhere because it requires no equipment and uses your own body weight to strengthen and tone the core-stabilizing abdominal muscles.
Sit Ups are a great exercise to develop your six pack because it his every muscle in your core. This exercise targets the rectus abdominis, transverse abdominis, obliques and your hip flexors which makes it great for developing your six pack and core strength.
The range of motion you get from doing a Sit Up Vs the Crunch exercise is much greater, making it a more challenging and effective for building a six pack.
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The Risks of doing Sit Ups
If you have any back or neck problems, you need to talk to your doctor or physical therapist about whether Sit Ups are safe for you to perform. If not done with proper form, they can compress the spine and stress the neck.
How To Do Sit Ups
1. Lie on your back with bent knees and your feet flat on the ground.
2. Tuck your chin into your chest to lengthen the back of your neck.
3. Place your hands on your temples.
4. Exhale as you lift your upper body up toward your thighs.
5. Inhale as you slowly lower yourself back down to the floor.
For Perfect Technique
Your hands should only be placed on your head so to avoid pulling your head forwad in the motion of the crunch as this could seriously increase the risk of injury. Use smooth, slow and controlled movements combined with proper form and technique. Practice on a yoga mat for comfort and to protect your tailbone. You can keep your spine slightly curved as you do this exercise.
Variations
Once you have mastered the Sit Ups you should try alternative exercises that target similar muscle groups such as;
How To Do Heel Taps
1. Lay down with your back on the ground and your knees bent and pointed towards the ceiling.
2. With your arms on your side raise your shoulders slightly off the ground.
3. Using your abs rotate your right hand down to your right foot and then back up.
4. Then do the same thing with your left hand.
5. Alternate back and forth for the desired amount of repetitions.
How To Do Knees Up Crunches
1. Lie on the mat with a flat back and both hands behind your head.
2. Now raise your legs forming a 90 degree angle from the knees. This is your starting position.
3. Keeping the legs bent and close together, move your upper body without lifting your back and then come back to the starting position.