Effective Sit Ups

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Tuesday, December 29th, 2009 Subscribe To Our Feed

Sports practice and athletic training are subject to permanent evolution, and it’s no wonder that conventional sit ups are no longer seen as effective or valid. The knees bended, the feet on the ground and the hands behind the head, this used to be the essential position of sit ups, meant to raise the torso almost vertically. At present, the lift is done only partly with a tightening of the abdominal muscles and almost no bending towards the knees. Here are some tricks for effective sit ups.

First of all, the body position is very important. And here, it is common to strain the muscle necks instead of tightening the abs No effort should affect the head during the move. This is in fact the whole purpose of the laced fingers behind the head: to support the movement and allow only for the abdomen muscles to take over the effort. Do not lift the body at more than eight inches from the floor. You can learn the most effective sit ups by following the direct instructions of a gym coach.

The way the body adapts to the training should tell you how effective sit ups really are. The more you work the easier it becomes. The difficulty level of the exercises should not be increased too often or too soon. Just increase the number of reps you do per week and train like that for two weeks in a row, then, introduce a new difficulty element. A Swiss ball works well for advanced training levels helping you perform effective sit ups.

Lie on the ball with the lower back and keep the torso parallel with the floor. The feet should keep you balanced during the exercise. If you are horizontal on the exercise ball, put your hands behind the head and lift the torso for a few inches. To maximize the effort in these effective sit up, you can lower the body a bit under the horizontal line so that the abs have to work more to lift you up. Regardless of the position of the legs during the exercises, it is highly important that you don’t work too hard for the lower back. It is false to judge effective sit ups by the way they push the body limits and cause pain, since a certain comfort level has to remain permanent.

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