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SU Improvement


Sit-up Improvement Exercises

Abdominal Leg Extensions

Start: Lay on your back, hands behind your head, fingers interlocked, legs extended, feet six inches above the ground, shoulder blades touching the ground.

Action: Bend your knees to a 90-degree angle, keeping your feet six inches off the ground. Lift your upper body to maintain balance. Slowly return to the start position. Continue until your goal is reached.

 

 

Four-Count Reverse Crunch

Start: Lay down on your back with your palms on the and to the sides of your lower hips. Position both legs straight and together while elevated approximately so inches off the ground. Flex your feet. Tuck your chin to you chest, looking at your feet. Do not lock your knees.

Actions:

1) Bend your knees and raise them over your hips. Your feet will remain parallel with your knees and flexed at your ankles.

2) Extend your legs upward until your feet line up over your knees and hips. Do not lock your knees.

3) Return to position 1)

4) Return to the start position.

 

 

 

Plank Hold

Start: Assume a push-up position with your hands slightly wider that your shoulders. Bend your elbows and balance your body on your forearms. Your back should be straight and your abs and rear end should be tight. You should look slightly forward in order to keep your head in a neutral position. Breathe naturally.

Action: Maintain posture until your goal is reached.

 

 

Plank Hold with Single Arm Row

Start: Balance your body on your hands and feet with your back with your back forming a straight line. Look forward and keep your feet approximately 18 inches apart.

Actions: While keeping your abdominal muscles tight and balancing on one side, slowly bring the hand on the opposite side upward toward your body by bending your elbow. Return to the start position and perform the actions with the other arm. Continue until your goal time or number of repetitions is reached.

 

 

Prone Back Bends

Start: Lay down on your stomach with your arms outward and bent at the elbows. Place your hands on the ground slightly forward of your shoulders. Place your feet on the ground hip-width apart.

Actions: Slowly arch your lower back by tightening your rear end and lower back muscles until your legs and arms move slightly upward. Return to the start position. Continue until your goal is reached.

 

 

 

Russian Twist

Start: Sit down with your legs slightly bent at the knees, feet slightly elevated. Put your hands together, bend your back and lean back 45 degrees.

Action: Twist at your torso to one side and your arms to the other side. Exhale each time your elbow touches the mat. Continue until your goal is reached. Twisting once in both directions is one repetition.

 

 

 

Half Sit-Ups

Start: Lie down on your back with legs together and bent 90 degrees at your knees. Place your heels on the ground and point your toes upward. Interlock your fingers, and place your hands behind your head.

Actions: Tighten your abdominal muscles, and raise your upper body until your shoulder blades come off the ground. Do not pull on your neck. Return to the start position and repeat until you goal is reached.

 

 

 

Lateral Pillar Bridge

Start: Balance your body on your left forearm and left leg, right leg on top of your left, right hand placed on your right hip. Flex your feet and make your left hand into a fist.

Actions: Tighten your abdominal muscles and raise your hips until your back and legs are straight. Hold this position until your goal is reached. Switch positions and repeat. For added challenge, elevate the top leg and hold this position until the goal is reached.

 

 

 

Swimmer

Start: Lie down on your stomach, arms extended straight over your head, palms facing inward, legs straight and feet 12 inches apart.

Actions: Tighten your lower back muscles and lift your left arm and right leg. Return to the start position and raise your right arm and left leg. Return to the start position and repeat until your goal is reached.