how to do sit ups

The flattening of abdomen and the training of the core muscles depend on crunches and sit ups. The problem is that many people don’t know how to do sit ups correctly, which would explain either the inefficiency of the exercises or the number of injuries resulting from them. Here are some suggestions about how to do sit ups at home or at the gym without any risk and with great effects.

Start by lying down on a hard surface, preferably the floor. Once you are in a comfortable position, you should bend your knees, while keeping the feet flat on the ground. Keep the distance between the feet similar to that between the hips. When you lie down, the muscles relax, you eliminate the tension and there is possible soreness in the tissues. Now, let’s continue with how to do the sit ups as such.

It is important to pay attention to the position of the hands. The hands with the fingers laced should cushion the head. This is a good form of neck protection, because the muscles in the neck should not participate to the moves in any way. Pulling the neck when lifting is wrong. Learning how to do sit ups with the hands by the sides of the body or straight up in the air is a bit more difficult, and not at all a good choice for the early training stages. When the training routine is more advanced you can try this technique, but not before.

Pull the stomach towards the spine to support the lift. Only the shoulder blades should leave the ground but not higher than 8 inches. The rise is slow and so should be the descent as well. This rise-lower move represents the basis for the sit ups, and the speed of the performance influences the results. When done correctly, the benefits of such exercises become more than obvious. Now that you know how to do the sit ups, let’s see how you can improve them.

Increasing the difficulty level is crucial for efficiency. Periodically, you need to change the number of reps so that the difficulty of the exercise stimulates a further muscle development. You can alternate crunches and sit ups or combine the sit ups with twisting moves. From beginner to advanced levels, the possibilities are endless.