If you know how to do them correctly, sit ups can help you develop your core and abdominal muscles. One of the advantages is that you can do them bodyweight, without the need for any expensive gymnastics equipment. Once you have learned how to do standard sit ups, you can try your hand at some variations to make the workout even more effective. What matters most is to do them correctly to avoid injuries to the neck or lower back.
Steps
Method 1 of 3: Learn the Basics
Step 1. Lie on the mat on your back
It is always best to have a soft surface on which to lie down and do sit ups to protect your back. Bend your knees at right angles and place your feet on the ground.
If you don't have an exercise mat, you can lie down on a thick rug or towel
Step 2. Put your fingers behind your ears
Bend your elbows and turn them outwards, then place your fingers behind your ears holding them in a "conchetta" shape. Do not wear them behind your neck and do not interlace them to avoid pushing your head and neck forward as you perform the exercise.
If you prefer, you can cross your arms across your chest or stretch them at your sides and keep them raised a few inches off the floor
Step 3. Lift your torso and bring it as close to your thighs as possible
Move smoothly and in a controlled manner and be careful not to take your feet off the ground. The whole back must come off the ground, including the lower back.
Step 4. Slowly bring your torso back to the ground returning to the starting position
Again, move in a fluid and controlled manner.
Once back in the starting position, you can repeat the exercise as many times as you like
Step 5. Over time you should be able to do 3 sets of 10-15 reps each
Give your muscles about a minute of rest between sets. If you are currently not very fit, increase the number of repetitions gradually; with the right consistency you will be able to achieve excellent results.
- As a starting goal, you can try to complete 2 sets of 10 reps each and gradually intensify your workout as your muscles become stronger and more resilient.
- In addition to increasing the number of repetitions, measure yourself with different variations of sit ups to also activate the deep muscles of the abdomen. For example, you can include the dead bug exercise or the abdominal plank in your workout.
Step 6. Do sit ups 2-3 times a week
To get the best possible results, it's best to avoid exercising every day. Muscles develop mostly when at rest, so it's important to give your abs a break between workouts.
For example, you could do sit ups every Monday, Wednesday, and Friday, letting your abdominal muscles rest for the remaining days
Step 7. Combine sit ups with other ab exercises to make the workout even more effective
The numerous variations of the standard exercise allow you to activate the full range of abdominal muscles (highs, lows, obliques) and push the body to adapt by promoting muscle growth. Once you have learned how to do sit ups, challenge your limits with new exercises such as:
- Crunches.
- Flutter kicks.
- Leg lifts.
- Abdominal plank.
Method 2 of 3: Sit Up Variations
Step 1. Try weight sit ups
Lie on the mat and bend your knees as for a normal sit up. Hold a weight in front of your chest, depending on the type of tool you can cross your arms or not. Lift your torso and bring it closer to your thighs, then slowly bring it back to the ground.
- Start with a light weight and gradually increase the number of pounds as your muscles get stronger.
- Be careful not to take your feet off the floor.
Step 2. Try sit up twists
Start in the same position as the normal ones, with the knees bent and the fingers placed behind the ears. Lift your torso with the intention of bringing it closer to your thighs and rotate it to the right until your left elbow touches your right knee. Return your torso to the ground in a smooth, controlled motion to return to the starting position, then repeat the exercise.
Rotate your torso alternately to the right and to the left
Step 3. Try jack knives
Lie on your back with your legs straight and your feet raised 10-15cm off the ground. Extend both arms towards the ceiling. From this position, lift your legs up and move your arms forward, in the direction of your knees, as you lift your torso and contract your abdominal muscles.
- After touching your knees with your hands, return to the starting position and repeat.
- Remember to keep your arms straight as you move them towards your knees.
Method 3 of 3: Avoid Common Mistakes
Step 1. Don't strain your neck
When performing sit ups, be careful not to use the neck muscles to lift the torso off the ground, otherwise you could cause a contracture, strain or tear of the involved muscles. Stay focused to make sure the work is done by your abs.
If you feel tension in your neck, stop and check your head position. If discomfort persists, stop exercising to avoid causing worse damage to the neck muscles
Step 2. Don't let your torso fall to the ground when it's time to bring it back to the starting position
Even during the descent, you must keep your abdominal muscles active. In each phase of the exercise, you must move slowly, smoothly and in a controlled manner.
If you feel your back slam into the floor as you lower your torso, you are probably doing the sit-ups too fast
Step 3. Don't keep your feet locked on the ground when doing sit ups
Even if it seems to you that the exercise is getting easier, having your feet stuck causes more disadvantages than advantages; in particular, it forces you to use more of the hip flexors that could be injured. You could also suffer damage to your lower back muscles.
