To pass the physical test to join the US Army, men and women must perform at least 53 sit-ups and must perform at 72 to get an "excellent" rating. In addition, the exercises must be performed flawlessly, otherwise they are not counted. Read on from step 1 to find out how to do situps to the high standards of the US military.
Steps
Part 1 of 2: Doing the Abs
Step 1. Lie down with your back on the ground and your knees slightly bent
Make sure the surface is completely flat, such as on a yoga mat or lawn grass. You should keep your feet flat on the ground, no farther than 12 inches from each other.
- During the military test, someone will hold your feet or ankles in place. Ask a training partner to lock your feet if you want to simulate the test conditions.
- The heel is the only part of the foot that must remain on the ground. You can lift the tips if you wish.
Step 2. Cross your arms across your chest
Put your hands on the shoulders on the opposite side. Never move them, or your reps will not be counted.
Step 3. Raise your chest to an upright position
Use your abs to lift your body until the base of your neck is above your spine. Stop when you have flexed your hips to 90˚.
- Avoid arching your back; you should keep it straight.
- Don't lift your glutes off the ground to lift your body.
- Avoid bending your knees more than 90 degrees.
Step 4. Lower your back until your shoulder blades touch the ground
Do this with a controlled movement; avoid bouncing up and down and don't stop when you return to the starting position.
Step 5. Repeat
Complete 53 abs with the same technique. If you stop on the ground, you will have to start from scratch. Repetitions can be uncounted for one of the following reasons:
- You can't bring your body upright.
- You arch your back.
- Go over 90 degrees with your knees.
- You can't keep your fingers entwined behind your head.
- Lift your glutes off the ground.
Part 2 of 2: Pass the Test
Step 1. Complete the required number of repetitions
To pass this part of the physical test, you must complete at least 53 sit-ups in a single set if you are between 17 and 21 years old. If you are between 22 and 26, do at least 43 reps.
Step 2. Practice completing more sets than required
When you work out, keep doing situps until your muscles fail. Repeat for 4 sets. You shouldn't rest for more than a minute between sets.
Step 3. Train several times a week
To start seeing and feeling results, try to complete 4 sets 3 times a week for 6 weeks. For faster progress, increase the number of sets or weekly workouts.
Step 4. Strive for excellence
If you can perform 72 crunches with perfect technique, you will receive a score of 90 and an "excellent" rating for this exercise. If you are skilled in the abdominals, try as hard as you can to get the highest rank.
Advice
- When you start doing situps, keep your feet under the bed so you don't need a partner to keep them stuck for you. This method is very useful when away from home.
- You should do at least two sessions of ab exercises at the end of weight training. Do leg lifts, reverse crunches and regular crunches for 3 sets of 15 reps. Rest for no more than 30 seconds between sets.
- The benefits of this exercise are increased strength and flexibility of the hip flexors and rectus abdominis.
Warnings
- You can get back and neck injuries if you do the exercise incorrectly.
- Don't pull your head up with your arms. This can lead to neck injuries. You should keep your hands on the nape of your neck without pulling.
- Note that the US military places less and less emphasis on abs in its more modern training methods. These exercises are taking a back seat because they can cause spine injuries and are less effective at strengthening the core than planks and other isometric exercises.
