New Sit-up plan

10 exercises for Flat Abs

 

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Different kinds of Sit Up Exercises

On March 6 2002, Edmar Freitas, a weight-training instructor, did 111,000 sit-ups in twenty-four hours. Freitas ate an energy bar and drank a glass of coconut milk to keep up his energy and strength while performing the sit-ups. He was also allowed a five minute break every four hours so he could go to the bathroom.

How to do the basic Sit up:

# Lie on your back with your knees bent and your knees off the floor, feet flat on the floor
# Place your hand on your stomach and look up at the ceiling, keep the small of your back pressed in to the floor
# Breathe in, Sit Up, raising your back off the floor as much as you can, exhale as you go up.
# Lie back down to the starting position
# If you experience lower back pain, reduce the number of repetitions or stop.
# Pause for a moment and repeat.

Sit Up with various hand positions:

While doing Sit Ups, you can vary the hand position to increase the difficulty and intensity of the exercise. Both the hands positioned below, target the upper abdominal muscles.
# While doing Sit Ups, grab your shirt collar.
# Keep your fingertips to your temples as you do Sit Ups.
Alternate Elbow to Knee Sit Ups.
# Begin in the basic Sit Up position but with your fingertips on your temples.
# Your knees should be bent and your legs apart slightly.
# As you Sit Up, touch your left elbow to your right knee, or try to !
# Go back down and repeat, this time touching your right elbow to your left knee
# You may wish to have someone hold your feet on the floor at all times, or hook your feet under a heavy object like a sofa.
# A variation is to repeat right and left knee touches continually without lying all the way back down

Sit Up and Hold:

# Start lying down in the basic sit up position.
# Lift yourself up halfway and hold for a count of ten.
# Breathe normally as you hold yourself up.
# You can increase the duration of the hold but pay attention to the strain on your lower back.

Inclined Board Sit Up:

Inclined boards are great ways to increase the intensity in a sit up. Just make sure the board is securely fastened before you start. Nothing worse than injuring yourself trying to get fit !

# Position the inclined board at the first or lowest height position.
# Lie on the board in the normal sit up position.
# Hook your feet in the strap at the end of the board.
# Perform sit ups with your fingertips touching your temples.
# If you can easily do 15 repetitions, try raising the board to the next height and repeating the exercise.

Jacknife Sit ups:

Unmercifully intense !
# Start in the basic sit up position, with hands at your sides.
# Lift your legs in the air without bending your knees, and lift your head and shoulders simulteaneously so your whole body makes a nice "V" shape. Touch your fingertips to your feet, or try to.
# Release and go back to the starting position.

Commando Sit ups:

Sensei Oscars favorite. Rating - Pure hell ! Surprisingly popular with kids too, when they do this with a partner.
# You can do these Sit Ups by your self with some equipment or with a partner with no equipment.
# You nee a strong table, like a heavy park picnic table, with someplace to secure your .It must be strong, you must not fall off !
# Sit on top of the table and get into the sit up position with your hands at your fingertips and your back hanging over the edge of the table.
# Your feet must be secured !
# As you go down, lower your body over the edge of the table.
# Might be wise to have a freind to help if you cant get back up !
# Do sit ups using this extra range of motion.
# You can do this with a partner too, and its slightly safer. Have your partner on their knees, with their back parallel to the floor and their hand on the floor.
# Lie on your partners back with your legs draped over their shoulders. Your partner will then grab each of your ankles to keep you stable.
# Do your sit ups by lowering your head to the floor and completing the sit up.
#Try to avoid falling off, Usually this is the part that makes this exercise fun for kids !
# Done in the sit up position, but with your feet in the air.
# Keep your fingertips at your temples, and pretend you are pedaling a bicycle with your feet.
# Pedal really slowly, holding your head and shoulders slightly off the floor and rocking your shoulders back and forth to the pace of your pedaling.
# Try pedaling slowly with short bursts of pedaling as fast as you can

Punching Sit Ups:

# Lie in the sit up position and have a partner sit on your feet, to keep you stable.
# The same partner holds a small punching bag or timing bag.
# Sit Up halfway and punch the bag held on your right with your left hand.
# Punch with your right hand across your body to the bag held on the left.
# Lie back down and repeat quickly.


Team Sit Ups:

This is hard and a lot of fun. Its like doing the wave at a sports stadium, only harder.
# A team of people, 20 or more sit in a circle, facing in.
# Everybody holds hands.
# First person lies back down and starts to come up.
# As soon as the first person goes down, the next person starts to go down
# Timing is everything, If everybody does their sit ups in sequence, it looks like a wave going around the circle.
# Its a lot harder than you think !

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