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How To Do Sit Ups Correctly, Benefits, Variations & Workouts

How To Do Sit Ups Correctly

How To Do Sit Ups Correctly

This is a guide on how to do sit ups correctly to achieve toned sculpted abs!

Plus a list of free workouts, muscles worked, its benefits, 14 videos for variations of sit ups & tips on how to achieve a flat tummy.

Scroll to the end of the article to access everything.

Printable Workouts That Use Sit Ups

Other Ab Workouts

What Muscles Do Sit Ups Work

Sit ups strengthen and tone the abdominal muscles and a lot more such as:

  • Obliques
  • Hip Flexors
  • Your Legs
  • Chest
  • Neck
  • Lower Back

The wide variety of muscles that sit-ups target is amazing. Single exercises you can do at home can work out the entire body!

Sit Up Benefits

The health benefits of sit-ups are quite vast, which is impressive for an exercise that requires nothing but your own body.

  • Core strength
  • Improve metabolism due to improved muscle mass
  • Better balance and stability
  • Increased flexibility
  • Strengthens the spine for improved posture
  • Reduced risk of back pain and injury
  • Help eliminate muscle spasms
  • Diaphragm strengthening
  • Don’t need a gym

You will save a lot of money by creating a workout that incorporates a bodyweight exercise.

Modified Sit Ups

Switch up the types of sit-ups you do is important if you do them daily.

To see maximum improvement do not do the same sit up exercise every day. If you do the same ab exercise daily, muscles, joints and ligaments will not have time to properly heal.

Sit-ups can be altered to enhance their intensity, or to decrease it for beginners.

Weights can be held on the chest to improve the amount of effort you must exert, and thus increasing the intensity.

You can also place your legs up on a bed or a bench to perform a sit-up, which requires a lot more lifting to complete a single rep..

Types Of Sit Ups

Before we get to the video demo of how to do a traditional sit up, see below different types of sit ups you can perform to switch up the variety so you don’t overwork your muscles.

Traditional Sit Up

See below how to do sit ups properly.

  1. Lie down on your back on a mat.
  2. Bend your legs and place your feet firmly on the ground.
  3. Without pulling your neck place them hands behind your ears.
  4. Curl your upper body all the way up toward your knees.
  5. Slowly, lower yourself down, returning to your starting point. Inhale as you lower.

Tips When Doing Sit-Ups

Keep your hips, knees and feet aligned with each other. With knees bent and your feet flat on the ground.

Contract your abs do not put strain on your neck and shoulders.

Ease into training your abs. Don’t do too much if you have been sedentary for a long period of time. Don’t push yourself so hard that you feel pain.

Breathe deeply for the duration of the sit-up.

Don’t do sit-ups if you have a bone condition such as osteoporosis.

Furthermore, sit-ups will not harm a fetus during the first trimester. However, pregnant women should avoid doing sit-ups later in their pregnancy.

Lying on your back can lower your blood pressure, which will inhibit the amount of blood and oxygen your baby will receive.

Exercise Ball Sit Ups

Exercise Ball Sit Ups

Use of an exercise ball will increase your stability.

  1. Sit on a stability ball with your feet flat on the floor.
  2. Slowly lean back to bring your shoulders, back, and tailbone to the ball.
  3. Adjust your legs so your knees are directly above your ankles and your thighs are parallel to the floor.
  4. Position your mid-back at the top of the ball.
  5. Interlace your fingers at the base of your skull, squeeze your shoulder blades together, and draw your elbows back.
  6. Exhale as you engage your core and bring your torso towards your thighs, lifting your upper back off the ball.
  7. Pause in this position, and then inhale to slowly lower yourself back onto the ball.

Side Stability Ball Crunch

Traditional Crunches

See how to do a proper crunch exercise.

Crunch Sit Ups

The crunch is also considered a modification of the sit-up.

Crunches allow you to continuously work your abdominal muscles without actually touching the floor to rest.

You can crunch to the left, right, and center to tone all parts of your abdomen.

Bicycle Crunch

Russian Twist

V-Ups

Elbow To Knee Sit Ups

Dead Bugs

Ab Pulse Ups

Scissor Sit Ups

Raised Leg Crunches

Alternate Toe Touch Crunch

Reverse Crunch

Tips For A Flat Tummy

  1. Drink water.
  2. Try intermittent fasting with keto diet plan
  3. Print our fat blasting cardio workout
  4. Do high intensity workout
  5. Reduce stress levels
  6. Eat more protein
  7. Eat fatty fish every week or take fish oil supplement
  8. Use coconut oil
  9. Track your food intake
  10. Walk at least 30 minutes a day
  11. Limit intake of added sugar
  12. Drink unsweetened coffee or green tea
  13. Limit alcohol
  14. Avoid soda, fruit juices and energy drinks
  15. Eat whole single ingredient foods
  16. Practice mindful eating
  17. Eat eggs
  18. Cut calories, but not too much
  19. Eat more fiber, especially soluble fiber
  20. Take probiotics.
  21. Drink protein shakes.
  22. Eat foods rich in healthy fats.
  23. Limit your intake of carbs, especially refined carbs
  24. Do resistance training
  25. Add apple cider vinegar to your diet
  26. Get enough sleep
  27. Strengthen your core with specific exercise
  28. Move more through out the day

Source: healthline

Written by Rhonda Shade

Rhonda Shade Is the founder of Change In Seconds. A healthy living platform that features clean eating, healthy recipes, meal prep, printable workouts & a unique tracking software to help you achieve a healthy lifestyle.

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