How to Make Doing Sit-ups Easier

Variations of traditional sit-ups are easier and safer.

Remember the days when you had to perform 50 sit-ups with the gym coach standing over you, yelling each time your legs rose an inch off the floor? Afterward, not only would you have sore abdominal muscles, but your back hurt as well. Traditional sit-ups are no longer considered safe because they can damage the spine and cause severe injury to the lower back. However, there are variations of the traditional sit-up that won't cause back injury and are easier to execute.

Things You'll Need

• Exercise mat
• Bench or low chair
• Exercise ball

Instructions

1. Lie down on an exercise mat in front of a couch or chair. Place your feet under bottom for support, or you can have an exercise partner hold your feet. With feet together and knees bent, place your hands behind your head, or you can straighten your arms over your head. Bend at the waist and lift your torso up. If your hands are positioned behind your head, try and touch your elbows to your knees. If your arms are overhead, try and reach your hands past your knees. Repeat this exercise 10 to 12 times.

2. Lie down on your back on an exercise mat in front of a bench or low chair for this easy sit-up exercise. Lift your legs and place your calves and feet on the bench or seat. Your legs will be bent at a 45-degree angle. Place your hands behind your back, or stretch your arms over your head. Bending at the waist, lift your elbows to your knees or stretch your hands past your knees. Repeat this exercise 10 to 12 times.

3. 

   Exercise balls are great for making sit-ups easier to do.

   Use a 55-cm, 65-cm or 75-cm exercise ball for an easy sit-up variation. Lie on the floor and bend your knees at a 45-degree angle so your calves and feet are on top of the ball. Your buttocks should be almost touching the ball. Place your arms behind your head and crunch up touching your elbows to your knees. Repeat 10 to 12 times.

4. Exercise obliques easily by lying on your exercise mat with knees bent slightly. Place a cushion under your knees for added support. With your arms behind your head, lift up and touch your right elbow to your left knee. Lower and lift again, touching your left elbow to your right knee. Lower and repeat 10 to 12 times on each side.

Tips & Warnings

• As with any exercise, if you feel pain, stop doing the exercise. If the pain persists, see a health care professional.

References

• Simple Fitness Solutions; Truth About Training the Abdominal Muscles; Deborah L. Mullen
• The Daily Beast; Stop Doing Situps; Kate Dailey