How to Perform a Sit Up

Sit ups have gotten a bad rap these past few years. Due to the potential injury to the lower back, many trainers and professionals have shied away from the sit up and gone to other stomach exercises such as the crunch. But a well executed sit up can do wonders for the abdominal and hip flexor muscles. Follow the steps below to get washboard abs without hurting your back.

Instructions

Difficulty: Moderate

1. See your doctor before beginning any routine to see what type of exercise program is advisable for you.
2. Find a space (about 6 to 8 square feet) where you can perform the sit up. Locate something to hook your feet under (dumbbells, furniture) for leverage. Otherwise, your legs will move during the exercise making it more difficult.
3. Begin by sitting on the ground with your feet supported as mentioned in the previous step. Bend your knees slightly (approximately 45 degrees) and cross your arms over your chest keeping a space between your chin and chest.
4. Inhale and slowly lower yourself until your back touches the ground. Pause briefly then exhale as you raise your chest to the starting position or until your elbows hit the knees.
5. Progress slowly. Begin by gradually performing 5 to 8 sit ups in a session until your body has become acclimated to the move. Once the technique has been mastered, increase to three sets of 10 to 15 repetitions.
6. Use correct form throughout the exercise. Poor form (rounding the back, dropping your chin) may lead to injuries and will negate the wonderful benefits that sit ups provide.