Exercise situp for abs: technique, how to do

fitnesa treneris

“Situp is an exercise to strengthen and develop the rectus and oblique abdominal muscles, as well as the hip flexor muscles. Performing this element will make your posture more beautiful, improve body stability, reduce the likelihood of back injuries, increase athletic performance and improve your overall health. However, if you want to have a flat or embossed belly, you need to engage in aerobic exercise and eat right. It is this combination that helps to remove fat and make your abs strong.”

Satura rādītājs

Benefits of the exercise

Strengthening the muscles of the abs. During the exercise, the abdominal muscles – straight and oblique – are actively working. They become stronger and more resilient. Powerful abs make the center of the body stronger, improves overall health and helps to cope more effectively with various physical activities

Posture support. Sit-ups strengthen some of the cortical muscles, they make your posture straight and beautiful by stabilizing the body frame. Poor posture negatively affects self-confidence, inner sense of self, and increases fatigue.

Spinal Health. Due to weak abdominal muscles, the spine can regularly experience excessive strain. This can lead to back problems in the future. Strong abs in conjunction with other cortical muscles provide stability to the spine, protecting it from injury and keeping it healthy.

Improved functionality. Sit-ups help improve body mobility and develop strength and endurance in the abdominal muscles, which can be useful for performing everyday movements involving bending and lifting, as well as in various sports.

Versatility. Sit-ups cannot be referred to “fat-burning” exercises, but they can be an excellent addition to any type of training.

Kontrindikācijas

Regular exercise has a positive effect on human health. However, each of us may have contraindications to certain types of physical activity. If you have doubts, it is recommended to consult a doctor before starting exercise, especially in the following cases:

Heart and vascular diseases;
Joint problems and back pain;
Gastrointestinal disorders;
Significant overweight or obesity;
Diseases of the nervous system;
Pregnancy.

You should also limit exercise if you have: acute joint pain, recent surgeries or injuries, infections, high body temperature and exacerbation of chronic diseases.

Types of sit-ups

Classic situp

How to do the exercise correctly

Lie on your back and straighten your legs forward. Raise your arms up so that your fingers are looking at the ceiling.
Next, bend your legs at the knees and spread them apart. Keep your feet close to your buttocks. Press your lower back to the floor. If you can’t do this, try to avoid a strong flexion.
Exhale and bend your torso. Lift your body up into a sitting position on your buttocks with a straight back. Start the movements by lifting your shoulder blades off the floor, smoothly lifting your entire back. Touch the floor with your hands.
Exhale and smoothly return your back to the starting position. Start the movements with the return of the lower back and only after that put the shoulder blades.
Perform the movements slowly and without jerking to qualitatively work the abdominal muscles and hip flexors.

Do the exercise in three approaches for 15-25 repetitions. You can use additional weights to make the exercise more difficult. Rest one to two minutes between sets.

Situp with a twist

How to perform the exercise correctly

Lie with your back on the floor and straighten your legs forward. Raise your hands up so that your fingers look at the ceiling.
Next, bend your legs at the knees and spread them apart. Keep your feet close to your buttocks. Press your lower back to the floor. If you can’t do this, try to avoid a strong flexion.
Exhale and bend your torso. Lift your body up into a sitting position on your buttocks with a straight back. Start the movement by lifting your shoulder blades off the floor, smoothly lifting your entire back. At the end point, turn your torso to the left or right.
As you inhale, smoothly return your back to the starting position. Start the movement from the lower back and only then place the shoulder blades.
Perform slowly and without jerks to qualitatively work the abdominal muscles and hip flexors.

Do the exercise in three approaches of 15-25 repetitions. You can use additional weights to make the exercise more difficult. Rest for one to two minutes.

Situp with exit into a straight rack

How to perform the exercise correctly

Lie with your back on the floor and straighten your legs forward. Raise your arms up so that your fingers look at the ceiling.
Next, bend your legs at the knees and spread them apart. Keep your feet close to your buttocks. Press your lower back to the floor. If you can’t do this, try to avoid a strong flexion.
Exhale and bend your torso. Lift the body up into a sitting position on the buttocks with a straight back. Start the movements by lifting your shoulder blades off the floor, smoothly lifting your entire back. Next, try to stand on your feet.
As you inhale, smoothly sit down on the floor, returning to the starting position.
Perform the movements slowly and without jerks to qualitatively work the abdominal muscles and hip flexors.

Do the exercise in three approaches for 10-15 repetitions. If you have a good level of fitness, you can use additional weights. Rest between sets – one to two minutes.

Situp with dumbbells

How to perform the exercise correctly

Lie with your back on the floor and straighten your legs forward. Extend your straight arms with dumbbells behind your head so that they lie on the floor.
Next, bend your legs at the knees and spread them apart. Keep your feet close to your buttocks. Press your lower back to the floor, if you can’t, try to avoid a strong flexion.
Exhale and bend your torso. Start the movement by lifting your shoulder blades off the floor, smoothly lifting your straight arms and your entire back. Pull the body up into a sitting position on the buttocks with a straight back. Hands with dumbbells pointing upwards.
Ieelpojot atgriezieties sākuma pozīcijā.
Perform the movements slowly and without jerks to qualitatively work the abdominal muscles and hip flexors.

Do the exercise in three approaches of 10-12 repetitions. Rest – one or two minutes.

Common mistakes when performing

Uncontrolled breathing. This mistake can significantly reduce the effectiveness of your training. Remember: exhale during effort and inhale during relaxation. Controlling your breathing is key, which helps you maintain proper energy levels and prevents fatigue.

Fast speed of execution. Perform movements at a slow pace and watch your technique to avoid inertia. Fast and abrupt movements reduce the effectiveness of the exercise, impair execution control and increase the risk of injury.

Focus on training without considering other factors. Daily workouts won’t guarantee you perfect abs. To see six cubes, you need to reduce your overall body fat percentage. This is accomplished by adjusting your diet and creating a calorie deficit.

Lack of variety in workouts. The same exercises can lead to plateaus in progress and decreased motivation. Incorporate different activities to keep things interesting and improve overall fitness.

Unreasonable expectations. Results take time, so set adequate goals and time frames. Avoid comparing yourself to others, as each body is unique and responds to exercise differently. Set short and long-term goals to track your progress and stay motivated.

Neck-assisted lifting. Avoid putting excessive tension in your neck. The initial movement should come from lifting your shoulder blades off the floor, not neck strength. This will help prevent injury and allow the abs to work more efficiently. Focus on activating the abdominal muscles.

Lack of foot locking. The feet should be pressed against the floor during the exercise. This provides stability and helps activate the right muscle groups. If the feet are not fixed, it can lead to improper technique and reduce the effectiveness of the workout. Use a support if you need to ensure proper body positioning and avoid injury.

Training tips

Many factors affect the strength and appearance of the abs. Results can vary depending on physical activity, genetics and other aspects. Discuss the details with a trainer to create a personalized workout and nutrition program to achieve your desired goals.

Pay attention to the aspects of your workouts below.

Warm-up. We recommend warming up before your workout to reduce the risk of injury and increase your performance.

Regularity. Perform abs exercises twice a week. Many people stop working out after two to four weeks without seeing any cubes.

Adequacy of load. The abs should be trained in the same way as other muscle groups. Start with simple exercises and light loads, gradually increasing their complexity. Excessive or sudden increases in difficulty can decrease motivation and increase the risk of injury.

Pace of Exercise. Perform exercises in a slow and controlled manner. Avoid fast and abrupt movements to focus the load on the abs. Abrupt movements can compromise technique, increasing the risk of injury.

Rest. Don’t forget the importance of quality sleep, which plays a key role in muscle growth and recovery. Lack of sleep negatively affects their development, so it is recommended to sleep from seven to nine hours.