The sit-up (or curl-up) is an abdominal endurance training exercise commonly performed to strengthen and tone the abdominal muscles. It is similar to a crunch (crunches target the rectus abdominus and also work the external and internal obliques), but sit-ups have a fuller range of motion and condition additional muscles.
It begins with lying with the back on the floor, typically with the arms across the chest or hands behind the head and the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground. Some argue that situps can be dangerous due to high compressive lumbar load and may be replaced with the crunch in exercise programs.
IMP NOTE – PLEASE WARM UP YOUR BODY PROPERLY BEFORE DOING ANY EXERCISE. IT IS VERY IMPORTANT.
HERE ARE SOME GOOD SIT UP VARIATIONS –
1 – HANDS TO HEELS
IN THIS SIT UP VARIATION , THE LEGS ARE SUPPOSED TO BE BENT AND THE MOVEMENT COMPRISES OF THE PERSON COMING UP FROM THE LIE-DOWN POSITION AND TOUCHING HIS HANDS TO THE HEELS.IT DEVELOPS THE UPPER ABS.
2 – BENT -LEG SIT UPS
IN THIS SIT UP VARIATION , THE START POSITION IS SAME AS THE “HANDS-TO-HEELS” SIT UP, BUT THE MOVEMENT IS DIFFERENT. OVER HERE, WE ARE SUPPOSED TO COME UP AND STRETCH OUR HANDS UP IN THE AIR.
3 – STRAIGHT LEG SIT UPS
IN THIS SIT UP VARIATION , THE ONLY DIFFERENCE BETWEEN THIS VARIATION AND THE PREVIOUS ONE IS THAT THE LEGS ARE SUPPOSED TO BE PLACED FLAT ON THE GROUND.
4 – ALTERNATE SUITCASES
OVER HERE, THE BODY IS SUPPOSED TO COME UP , HANDS IN THE AIR BUT WITH THAT, EACH LEG AT A TIME HAS TO TUCK IN WHILE THE BODY IS UP LIKE HOW IT IS SHOWN IN THE PICTURE.
5 – BOAT HOLD
IN THIS SIT UP VARIATION, THE LEGS ARE SUPPOSED TO BE ABOVE 3 FT FROM THE GROUND, AND THE BODY HAS TO COME UP AND THE HANDS ARE SUPPOSED TO CROSS THE KNEES.
6 – BOAT UP & DOWN
IN THIS VARIATION, THE LEGS ARE SUPPOSED TO BE 3 FT ABOVE THE GROUND , AND THERE IS A REPEATED MOTION OF COMING UP , HANDS CROSSING THE KNEES AND GOING DOWN.
7 – BOAT AND SPLIT
LEGS 3 FT ABOVE THE GROUND, COMING UP, HANDS CROSS THE KNEES AND LEGS SPLIT.
8 – HEELS UP CRUNCH
LEGS SHOULD BE PLACED IN TH AIR AS IF THE LEGS ARE RESTING ON A WALL, THEN IT IS A HAND TO HEEL SIT UP.
9 – LOWER BODY CRUNCH
BOTH THE LEGS TUCK IN AND OUT TOGETHER, HEAD IS ABOVE THE GROUND.
10 – LEG LOWERS
HEAD IS ABOVE THE GROUND, LEGS MOVE UP TOGETHER TILL A 90° ANGLE
11 – BUTTERFLY SIT UPS
LEGS ARE IN BUTTERFLY POSITION AND THEN IT IS A NORMAL SIT UP.
12 – LEG IN & OUT
HEAD IS ABOVE THE GROUND, LEGS MOVE APART FROM EACH OTHER AND COME BACK TOGETHER. IT IS A REPEATED MOTION.
13 – LEG CROSSOVER
AME POSITION BUT LEGS CROSS EACH OTHER.
14 – ALTERNATE LEG UP & DOWN
LEGS ALTERNATELY MOVE UP AND DOWN
THAT’S IT , HOPE YOU LIKED THE VARIATIONS.
DO WATCH THE VIDEO FOR PROPER INSTRUCTIONS.