How to Do Commando Sit-Ups

If you have mastered basic sit-ups and want to challenge yourself, strengthen your abdominal muscles with commando sit-ups. Their increased difficulty adds to the intensity of your workout and give you faster, more noticeable results. Learn to do the sit-ups with an exercise partner or by yourself.

Things You'll Need

• Table
• Velcro strap or rope

Instructions

Commando Sit-Ups With a Partner

1. Ask your partner to get down on his hands and knees. Your exercise partner serves as the base and anchors you as you perform the sit-up.

2. Straddle your partner's back. Put one leg on each side of his head. Face the same direction as your partner. Keep your toes within reach of your partner's hands.

3. Sit down on your partner's back. Lean yourself backward slowly, until your head gently touches the ground. Let your lower back hang slightly off your partner's body.

4. Touch your fingers to the sides of your head and perform the commando sit-up.

5. Repeat the sit-ups for as many repetitions as you can do. Start with a small number and build on it as your abs get stronger.

Commando Sit-Ups by Yourself

1. Sit on top of a sturdy table that supports your weight, with your bottom at the table's edge.

2. Fasten a Velcro strap or rope around the body of the table. Slide your toes under the rope or strap to anchor you. Ensure that your feet are adequately secured to the table.

3. Touch the tips of your fingers to your temples and begin the exercise.

4. Slowly lean back so the upper portion of your body is off the table. Go back as far as possible to extend your range of motion.

5. Swing your upper body all the way back to the starting position to complete the exercise. Repeat for as many reps as you can do.

Tips & Warnings

• Warm-up and stretch before you do commando sit-ups. Stretching reduces your risk of injury.

• Do not interlock your fingers behind your head when performing the sit-ups. This places stress on your neck muscles.

• Never push through any sort of back pain when doing commando sit-ups. They should not be painful.

• It is best to learn any exercise from a certified trainer. All exercises comes with risk of injury. Perform commando sit-ups at your own risk.

• When you perform the commando sit-up on the table for the first time, make sure someone is with you. If you can't sit up by yourself, have them help.