Abdominal muscles must be trained like any other muscle group to become more toned and to grow in size. Sit ups or curl ups can be done anywhere, incorporating a variety of tempos, angles and resistance to stimulate muscular development. Performing sit ups at a gym enables you to do the exercise on a decline bench for added variety and stimulation. The rectus abdominus is the primary abdominal muscle engaged during sit ups or curl ups, with a little help from your hip flexors.
Basic Sit Ups
Step 1
Anchor your feet under an immovable object. Place your arms across your chest, sitting upright with your elbows off of your chest.
Step 2
Lower your trunk until your shoulder blades touch the floor, then return to the start position; your elbows should touch your knees at the top of the movement. Repeat for nine more repetitions.
Step 3
Perform the same movement, increasing the speed in which you do sit ups. Complete one set of 10 reps.
Step 4
Do one more set of sit ups, using a 2-second count for the ascent phase and a 4-second count for the descent phase.
Weighted Sit Ups
Step 1
Lie on your back as you would for basic sit ups, with your knees bent and the bottoms of your feet flat on the floor.
Step 2
Hold a 5-lb. medicine ball between your hands. Straighten your arms behind your head, in line with your body.
Step 3
Draw the ball over your chest and upward as you sit up.
Step 4
Slowly lower your body, eccentrically contracting your abdominal muscle, which means your muscle is contracted, but lengthening instead of shortening. Repeat for three sets of 10 repetitions.
Diagonal Sit Ups
Step 1
Position your body on the floor as if to do sit ups.
Step 2
Interlace your fingers at the level of your chest with your palms facing your thighs; your elbows should be out to your sides.
Step 3
Raise your trunk upward, simultaneously twisting your right shoulder toward your left knee. Return to the start position.
Step 4
Raise your trunk upward, simultaneously twisting your left shoulder toward your right knee. Return to the start position and continue to alternate the direction of your twists, completing three sets of 10 total repetitions.
Tips and Warnings
- As your abdominal fitness improves, do sit ups without anchoring your feet under an object. Use a progressively heavier medicine ball to build the thickness of your abdominal muscles. Include both high-rep, low weight sets and low-rep, high weight sets.
Things You'll Need
- 5-lb. medicine ball
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
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