In order to better exercise the abdominal muscles, people usually choose sit-ups to exercise their abdominal muscles. However, the correct form of sit-ups directly affects the effectiveness of abdominal muscle exercise. So how should sit-ups be done correctly?
Correct form of basic sit-ups
Bend the knees at a 90-degree angle, keeping the feet flat on the ground. Cross the hands in front of the chest or place them on the sides of the ears. Use the strength of the abdomen to slightly curl the upper body, making sure the angle between the back and the ground does not exceed 45 degrees. Slowly lower back to the shoulder position after 2 seconds, exhaling when curling up and inhaling when lowering back down.
Correct form of reverse sit-ups
Lie flat on the ground with the palms of the hands pressed against the ground. Keep the feet together and bend the knees at a 90-degree angle. Use the strength of the abdomen to roll the legs and buttocks inward, pause for a moment, and then slowly lower the feet down. Try to maintain the angles of the knees and hips throughout the entire process.
Correct form of twisted sit-ups
Lie flat on the ground with the feet bent at a 90-degree angle, keeping the feet flat on the ground. Place the hands on the sides of the ears with the elbows spread out to the sides. Use the strength of the abdomen to curl up the upper body while slightly twisting the torso to the left and right during the movement. Try to keep the elbows open as much as possible.
Correct form of bicycle sit-ups
Lie flat on the ground with the legs extended, lightly place the hands on the sides of the ears. Bend the right knee and bring it close to the abdomen, using the strength of the abdomen to bring the left elbow closer to the right knee. Lift the left foot off the ground, or beginners can keep the left foot flat on the ground. After one second, switch to the other side.
Correct form of exercise ball sit-ups
Sit on top of an exercise ball and slowly move the feet forward until the body is leaning against the exercise ball. Spread the feet apart shoulder-width and place the hands on the sides of the head. Begin to curl up, bringing the sternum towards the navel and the chin towards the chest to prevent the head from tilting upward. Contract the abdominal muscles at the top and then gently lower the torso, rounding the back and lightly touching the scapulae to the exercise ball. Repeat this motion continuously.
Correct form of plank sit-ups
Lie down on the floor with the feet placed on a bench, bending both knees at a 90-degree angle. Place the hands lightly on the sides of the head and take a deep breath. Focus on the upper abdominal muscles and keep the lower back firmly against the floor. Exhale while slowly bringing the shoulders towards the knees. The elbows should point towards the knees, gradually contracting the abdominal muscles inch by inch as the elbows move forward and inward.
Correct form of cross sit-ups
Lie down on the floor with the knees bent, left foot on the ground, and right foot resting on the left knee. Relax the head and neck, place the left hand on the side of the head, and place the right hand next to the left side of the abdomen on the floor. Twist and curl up the body, moving the left shoulder towards the right knee. Slowly lower the back to the floor, allowing the shoulder to touch the floor. After completing a set, switch to the other direction and repeat the previous motion.
