Sit ups are an excellent method to strengthen abdominal muscles and are a great addition to your current fitness plan. But don’t expect a six pack through sit ups alone. Add them to your existing ab workout routine. Sit ups can easily be incorporated into the interval portion of your high intensity interval training workout.
Unfortunately, there is no consensus as to proper form. There are multiple opinions depending on who you ask. The best advice- listen to your body. Stop if you feel pain. Continue if you feel sore. (That means your muscles are working.)
The Importance of Good Form
Good form is important to keep from injury as well obtain maximum benefit. Fewer reps with proper form are better than more reps without good form. Smaller movements with the core properly stabilized are better than larger ones without stabilization. Someone who goes through the motion slowly and in control can do more with 10 reps than someone who simply goes through the motion doing 50 reps. You may even waste time and not get much of a workout or any muscle building.
How to Do a Sit Up:
- Lie on your back, feet flat on the floor with knees bent. Keep your hands by your sides, behind your head or crossed over your chest.
- Push your lower back into the floor and pull your abs in as if curling around a ball. Keep your head in line with your spine.
- Lift using your abdominal muscles, not your arms or momentum. Use your core muscles to stabilize the movement. Keep your head and neck neutral and do not pull on them.
- Holding the contraction in your abs, bring your torso up to a seated position, or as far as you can. Even a tiny movement with proper form will work the abs.
- Lower back down to starting position. Control the return by keeping the abs tight. Remember to breath- don’t hold your breath.
Using proper form may limit your range of motion due to it’s increased difficulty, but will improve your results.
Your core muscles go beyond just your abdominals. These are the muscles you rely on for daily activities as well as for sports and recreation. The best way to build strong, visible abs is through circuit training which works the entire core while burning calories. The Short Random Workout app provides multiple fitness routines which incorporate a full body workout to help you reach your health and fitness goals.