Tips For Sit Up Exercise

Sit-ups are excellent exercises to tone and shape the muscles in the midsection and by doing so, they help with some back problems as well. We should learn the proper techniques to do them in order to appreciate and benefit from their effects and also to avoid injuries.

Tips for this Exercise

To perform this exercise the only equipment that is needed is an exercise mat.

If curling up off the floor completely cannot be done without the legs rising up off of the floor, the abdominal muscles need to be strengthened further. Basic sit ups, crunches, and reverse crunches can be beneficial in strengthening the abdominal muscles. Other Pilates exercises can also be done to accomplish this and they include the wall roll down, the chest lift, and the supported roll back.

Step One

To begin the sit up roll exercise lie down on the floor and make sure your legs are straight. The shoulders should be away from the ears and fully relaxed. The belly should be dropped down to the floor. Tune into your body, check your alignment, and take a few deep breaths.

The scapula should remain anchored in the back and the ribs should be down. Bring your arms over your head and back. The fingers should be pointing directly towards the wall behind you. This is the beginning position.

Step Two

Inhale and make sure the scapula remains down as the arms are brought up over the head. Let the upper spine and head join the curl up motion and let the chin drop as the arms pass the ears.

Step Three

Exhale and curl the body up and over toward the toes in one continuous smooth motion. Deepen the curve of the spine and pull in the abs as your exhale. This will bring you up. Reach for the toes while keeping the abdominals deep, head tucked, and back rounded. The legs should remain straight throughout this sit up.

Step Four

Inhale and pull the lower abs in while fully breathing into the pelvis and back. Reach the tailbone under and start to unfurl down to the floor, vertebrae by vertebrae.

Exhale while unfurling vertebrae by vertebrae. Roll down slowly and controlled while keeping the upper body curve. The arms remain outstretched and following the shoulder's natural motion as you roll down. As you continue rolling down to the mat, the arms go with the head once the shoulders meet the floor.