New Sit-up plan

New Sit-up plan

10 exercises for Flat Abs

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 !