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Even though doing endless crunches and sit-ups won't get you those six-pack abs you've always wanted, these variations incorporated into your workout strategically can be one piece of the puzzle. The hip flexor is involved in straightening up, as well. Inhale as you release back to the starting position. Performing the move with straight legs is tougher because you have a longer lever to control. Keeping your knees open and the bottom of your feet together, lie back on the ground. For more exercises that will chisel your abs and strengthen your core, try live core and cardio classes on the Openfit app. If your abs are strong enough, lift your feet a few inches off the floor. To do Butterfly Sit Ups, start seated on the ground and bringthe bottoms of your feet together as you let your bent knees fall open into a Butterfly stretch. Try this reverse-crunch variation. Hold the position for the specified amount of time. The term refers to the way it is performed: as you do one, you move from a lying position to an upright seat by moving your torso towards your thighs. At worst, joints, ligaments and discs may be damaged. , it makes sense to integrate the sit-up into your training. Rotate to one side in the upward movement. If your hands are by your sides, you can choose to grab ahold of the raised leg before releasing it back down. Target you obliques (the muscles along the side of your torso) with this crunch variation. You can extend your arms overhead or bring them into your chest. Are you getting the urge to work out? Crunches and sit-ups can be monotonous, and they probably remind you of elementary-school gym class. Lie on your back with your arms and legs lifted straight up toward the ceiling. By signing up, I agree to the Terms and Privacy Policy and to receive emails from POPSUGAR. There are many different variations of the sit-up. : Keep your back straight the whole time, deliberately pulling your shoulder blades backwards and down. You shins should be parallel to the floor. Using momentum to fling yourself up, or what I call chicken winging with your arms, can make the move less effective or possibly even injure you, Rockwell says. At worst, joints, ligaments and discs may be damaged. This version specifically works the lateral abdominal muscles. Dont just go flat back down and let your low back arch. Get daily fitness inspiration right in your inbox. One advantage they carry is that you dont need any equipment. Lie flat on your back with your arms extended out to your sides. You hips are going to need to be flexible for this variation. Return to center on an inhale and repeat on the left side on your next exhale. If you have your hands behind your head or on your temples, you should be careful not to pull your head along. Perform an equal number of reps on each side. Make sure you dont let the added weight compromise your form. Lie on your back with your arms down by your sides. Start lying flat on your back with your hands behind your head. Hold one dumbbell in each hand (alternatively a heavier dumbbell or kettlebell in front of the chest) and tense your stomach firmly. Bring your hands behind your head and slowly roll up with your upper body. It will also help improve posture, she says. This variation combines the stability challenge of a plank with the contraction of a crunch while targeting your obliques. Think of the neck as an extension of the spine. Then lie back down. Pulling can lead to neck problems. If the abdominal muscles are too weak, this can lead to imbalances in the spinal column. Think of the neck as an extension of the spine. Sit-ups: Techniques, benefits and variations on the classic core exercise. But they don't have to be boring. Avoid letting your lower back lift off the floor. Lower back down and complete all reps on one side before switching sides. In addition, a well-trained core improves balance and muscle tone, which can benefit your performance in all kinds of sports whether weight training, running, or yoga. You May Be Surprised, These 7 YouTube Workout Finishers Reignited My Love For Cardio, 10 Apple Watch Bands That Can Withstand Your Sweaty Workouts. And be sure to balance your core-strengthening workouts with these sit-up alternatives. Lie on your back with your arms extended overhead. See how long you can go, keeping your legs perfectly straight and your back flat on the ground. The weight might move forward (toward your midsection), but make sure that you're holding it above you the entire time so that you feel the full weight. So if you intend to train your abs, you should definitely be familiar with these moves. Either hold your hands in a fist at the center of your chest or extend your arms out in front of you. 49 minutes ago, by Chandler Plante You gotta start somewhere so start with a basic crunch. Slouching through V sit-ups can be torture for your low back over time. If youre new to this sit-up alternative, keep your knees bent and both sets of toes on the floor. The faster you do it, the greater the cardio component. Start on your back with your hips and knees bent at 90-degree angles. Now tense your abdomen and sit up with control by lifting your upper body from the floor bit by bit and bending your hips. A good supplement for all those who are working on their fitness and figure is our Whey Protein like a delicious milkshake, but loaded with high-quality protein for tired muscles. Standard crunches work your rectus abdominis (front part of your abs), while side crunches recruit more from your obliques and reverse crunches target the hard-to-target lower portion of your abs (technically still part of the rectus abdominis). More isnt necessarily always better. Bring your hands behind your head and engage the muscles up and down your back to raise your upper body off the ball. To increase your calorie consumption during a workout and work on your six-pack at the same time, you can do Sit Ups. You may need to roll your back out some of the way if you're unable to do the full version. Or try roll-downs. So, if youre going to do sit-ups, take your time. Your neck can curl slightly, but it shouldn't strain toward your chest. If you want to build abs, then sit-ups are an effective exercise that will help you strengthen them. 22 hours ago, by Njera Perkins Hold a medicine ball at the center of your chest. Contract your abs and raise your legs a few inches off the ground. It is. With the support of equipment like an exercise ball or a resistance band you can make the abdominal work a little easier and gentler. Continue to raise and lower your legs for the specified amount of time. There are a variety of options for the arms. Start with a 5-pound medicine ball or dumbbell and work up from there. Keep your abs engaged as you straighten your legs and simultaneously bring your arms out to the side. Squeeze your lower abs and raise your butt and lower back off the floor with quick pulses. 20 hours ago, by Melanie Whyte If it does, return to your starting position and dont drop quite as far. Start lying on your back with your knees bent and pointed to the ceiling. But, done incorrectly,scissor kickscan do a number on your lower back. , Awesome, Youre All Set! by Alexis Jones Stretch your arms over your head, straighten up from the strength of your abs and touch your feet with your hands. You might also feel this one in your hips and thighs. The power should come completely from your core. Keep your arms down along your side with your palms facing down. Engage your core and press your lower back into the floor. Bring your hands behind your head so that your elbows flare out to the sides. Your tailbone should be on the ball and your entire lower back should be supported up to the lower part of your shoulder blades. Lie flat on the floor with your hands behind your head. If your lower back is flexible and strong enough, you can drop your knees to one side. If performed correctly, they can help reduce stress or excessive strain, e.g. you can train effectively and efficiently at home. Swiss ball + medicine ball = super-amped-up crunches. Great, Click the Allow Button Above Squeeze your glutes and brace your core to keep your hips from sagging. Your abdomen muscles are complex. Return your right foot to the starting position, and immediately draw your left knee to your chest. Now switch and twist to the other side so that your left elbow reaches toward your bent right knee. Get all of your abdominal muscles fired up with this variation. Bring your hands behind your head. You can improve your posture, prevent an overarched back and other back problems. Channel you inner MC Hammer for this variation inspired by the 80s dance move. Let's start with the basics. These Arm Workouts Pack a Serious Punch, and You Can Knock Them Out in 30 Minutes. Continue alternating sides without compromising your form. There are plenty of variations you can incorporate into your strength-training routine that target the muscles that make up your core. Are you getting excited to work out? Begin lying on your back with your legs up in the air, perpendicular to the floor. Dont drop them so far that your shoulders come off the ground. Continue lifting and lowering for the desired number of reps. More isnt necessarily always better. Nicole De Souza, Openfit Live Trainer, describes the plank as one of the best sit-up alternatives you can do to strengthen your entire body, not just your core. Inhale and lower back down so that your head is past parallel with your torso. If youre interested in learning more about a story, you may find clickable links to the sources within the article or below in the Sources section. Contract your abs and raise up off the ball so that you're almost sitting up straight. Your hands can overlap and rest on your head, but they should never pull your neck up during the movement. Magazine / muscle building / Sit-ups: Techniques, benefits and variations on the classic core exercise. If you see the Fact Checked button, that means the article has been reviewed by an accredited Openfit expert. Pull the navel towards the ribs and keep the tension in your torso even when lowering. Its not that the traditional sit-up is bad, explains Mary Beth Rockwell, Openfit Live Trainer. It pulls the chest towards the legs and keeps the trunk bent. Continue to jump the feet apart and together, so that the body remains in that straight line. Theyre a great way to add cardio to your core workout to get the heart rate up and to burn some calories!, You can calibrate the difficulty of this sit-up alternative by bending or straightening your legs, says Rockwell. Keeping your back neutral and your core engaged, lift your legs and arms off the floor until your body forms a V shape. Its an ideal pure bodyweight workout. Hold a weight at the center of your chest (but not resting on your chest). Tailored to your goals and your training level, you can choose from our many different workouts. Alternatively you can clap your palms on the floor in front of you. , which can benefit your performance in all kinds of sports whether weight training, running, or yoga. Beginner modification: Place your feet flat on the floor with your knees toward the ceiling. Reachyour hands toward your feet or keep them in at your chest. Trust the people who gave the world kettlebells to know their intense exercises. Return to the starting position in a controlled manner and repeat the movement. Alternatively, hold your arms to the side. Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees wide. For muscles to grow, they need not only regular training but also recovery. This variation targets the lower portion of your abs. : The abdominal muscle is whats responsible for visual six-pack abs and is an important postural muscle. Face the stability ball, plant you feet on the floor and rest your hips and stomach on the ball. Contract your abs and raise your legs up until your upper body naturally curls with it. The Butterfly Sit-up is, not without reason, a popular strength endurance exercise for HIIT workouts. Instead of lying on the floor, start by lying down on an exercise ball. Inhale to roll all the way up to a seated position, and once sitting, place your hands on floor in front of your feet and bring your forehead toward your feet to stretch your butt a bit. Take a big inhale, and then on your exhale, engage your core and lift both your torso and legs straight off the ground and reach for your toes. Exhale as you sit up, twisting your torso and bending your right knee so that you left elbow crosses over your right knee. Twist your torso and bend your left knee so that your right elbow crosses your body and reaches toward your left knee. And be careful not to let you head or neck arch too far backward during the downward movement: Instead focus on letting your back and abs do all the work. Lie on your back with your legs straight and arms extended over your head. Here are five options: Lie on your back and place the soles of your feet together. In addition, you also work your abs in many other exercises such as squats, push-ups, or lunges as well as endurance sports. The chin should be tucked in slightly towards the chest. The most important factors for this are nutrition, a well structured training plan, and sufficient rest. So always take a little break between your sit-up sessions. Exhale, contract your abs and lift your head and shoulder blades off the ground. Choose an arm position: cross your arms in front of your chest, clasp your hands in front of your stomach in a pistol shape, or bring your fingertips to your temples. Repeat. 17 hours ago, by Sara Youngblood Gregory And by switching up which one(s) you do, you can make sure you're never bored with your ab routine again. If you do sit ups every day, you will feel that your abdominal wall becomes firmer and firmer over time. With the sit-up, you lift your entire upper body from the floor and straighten your back completely. The sit-up is a popular exercise to train your abdominal muscles without any equipment. you train a certain muscle group in isolation, in this case the rectus abdominis. However, daily abdominal muscle training is not recommended if you want to. This sit-up alternative does double duty, explains De Souza. Therefore, beginners are often advised to start with crunches first. Your body should form a straight line from your head to your heels. The primary target muscle groups of sit ups are: The secondary target muscle groups of sit ups are: The number depends on many factors, such as age, gender and weight, as well as your pace and muscle tone, so its difficult to generalize. The bicycle crunch is one of the best exercises for your core. Tailored to your goals and your training level, you can choose from our many different workouts. For the more advanced, sit ups with extra weight are a good option. , i.e. It strengthens the connection between the abdominal and pelvic floor muscles.. : The lateral abdominal muscles are responsible for rotation in the upper body and contribute to a narrow waist and defined abs. Your knees should be at 90 degrees with your middle back supported by the stability ball. For a proper sit-up, follow the step-by-step instructions below: Lie with your back on the floor and your knees bent, keep your legs open about hip-width and place the soles of your feet or heels on the floor. , such as age, gender and weight, as well as your pace and muscle tone, so its difficult to generalize. Repeat, avoiding the use of momentum as you move into each rep. Start lying on your back with your hands underneath your tailbone for support, or simply keep them by your side. Exhale as you contract your lower abdominal muscles to lift your butt and lower back off the ground. The term refers to the way it is performed: as you do one, you move from a lying position to an upright seat by moving your torso towards your thighs. You can do them at high speed, but you should be careful to keep a controlled movement. Their designs are similar, as both start in the supine position with bent legs, but there are some small but subtle distinctions: On the other hand, crunches only involve lifting the upper back and shoulder blades from the floor and pressing the abdominal wall together by slightly rounding it, hence the term crunch.

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