Sit-ups are one of those exercises that everyone thinks they know how to do properly. But, it’s important that you really know the proper form. Incorrect form during sit-ups can not only diminish the benefit of the exercise but it can actually lead to harm and injury, particularly in regards to your back and neck muscles. So here are some tips to help you maintain proper sit-up form.
Crunches or Sit-ups?
What should you start with crunches or sit-ups? If your abdominal muscles a very out of shape you might want to start with crunches rather than sit-ups. As you condition your abdominal muscles you can gradually increase your crunch motion until you reach a full sit-up.
The Perfect Sit-up
Start with lying on an exercise mat or a carpeted floor to help protect you from a hard surface like a wood or tile floor.
Your knees should be bent at a 90 degree angle. For the position of your feet you have two options, either place your feet flat on the floor or if you choose, you can place your feet on a chair that maintains that 90 degree angle.
To get the most out of your sit ups it’s a good idea to have a partner hold your feet down to avoid using the wrong muscles during the exercise.
To avoid undue stress on your neck I suggest crossing your arms over your chest. This helps to pinpoint your effort on the abdominal muscles and not your arms. I’ve also seen plenty of people in the gym thrusting and pulling at their neck while doing sit-ups. This abrupt motion of pulling at the neck not only looks like poor form but it can really lead to neck and back injury.
The key to it all
After you have mastered form, they key to a perfect sit up is to go slow. Slowly start to move from a lying position to a sitting position. I often see people in the gym doing fast reps, quickly sitting up and then flopping back down to the floor. The best results come from slowly moving from a lying to a sitting position. I even suggest that you hold your sit up a few inches from the ground either on the way up or back down. You really start to feel your sit-ups working on the abdominal muscles as they start to burn.
A personal trainer can make sure your doing all of your exercises properly, even the ones you thought you knew how to do. Contact Train With Corey to discuss our personal fitness programs designed just for your needs no matter what level of shape you’re in.
