How to Perform a Sit-Up

Video Transcript

"Hi I'm Les Whitley. I'd like to talk to you today about doing a proper sit up. There are a lot of different varieties, a lot of different ways and it all depends on the strength and your comfort level and range of motion. To begin lower yourself to the floor or mat if you have access to. There are several different varieties. You can do a sit up in a straight leg position but only if you are strong enough to be able to maintain that. Typically for safety sake, you'll start with knees bent at around ninety degrees with your feet flat on the floor. Lower yourself down so that your back is flattened out into the floor by engaging your lower abdominal muscles. The abdominal muscle is one big sheet of muscle and it's very difficult to segment or section those into various areas. But you can typically contract one area harder then one area but it's still one big muscle. The emphasis on a sit up is the curling upward motion of the trunk. In doing so to place the hands either behind the ears, just slightly finger tips touching the head, but never pulling on the head to put pressure on the spine. Arms across the chest is one of the most basic moves, relaxing the chin so you are not driving it into the chest. Relaxed spine, eyes focused up, curling your trunk to an upper position to your elbows meet the top of your thighs and slowly back down. Try not to let your shoulders rest to long will keep maximal tension on the abdominal muscles through a full range of motion. Progressing yourself up in sets of five to ten repetitions beginning slowly but emphasizing flattening out the lower back, go in control,protecting your self for the basic crunch."