Although many people do sit-ups to firm their stomachs and abdominal muscles, they work out other body parts, too. When used in combination with weights or by modifying traditional sit-ups, a much more complete body workout can be achieved. Regardless of what type or variation of sit-up you perform, no number of repetitions will yield a set of six-pack abs if you're overweight or flabby around the midsection. But combined with a sensible nutrition program, you can use sit-ups as the basis for a good exercise that combines resistance and aerobic benefits.
Step 1
Do traditional sit-ups. Lie on your back with your legs bent at about 45 degrees, your feet about a foot to 18 inches from your posterior. Do not use an anchor or have someone sitting on your feet; this greatly reduces the benefit of sit-ups and places excess strain on your lower backs and hips (which is where you'll actually feel the strain, as opposed to your abdomen). Cross your arms over your chest and raise yourself from a flat position until your arms meet your knees. Use a steady motion, both on the upward and downward movements. Don't allow gravity to perform the downward motion.
Step 2
Perform crunches. Lie flat on the ground (use a firm, padded surface, as you would while doing sit-ups) and raise your thighs to a position perpendicular to the ground with knees bent at a 45-degree angle. With your hands crossed over your chest or behind your head, raise your torso up, touching your thighs. Decrease the angle of your thighs if you have trouble completing a full crunch. The key is to feel strain in your abdomen. You can lie your legs flat with each downward stroke of your torso and lift them with each crunch, or keep them elevated for a more intense workout. Alternate between a set of fast, intense crunches and simple leg lifts to maximize cardio benefits.
Step 3
Add resistance. Hold a weight --- a plate or dumbbell --- on your chest while doing either sit-ups or crunches. This increased resistance will aid both your stomach muscles and your back and shoulders. Vary the grip on the weight, holding it away from your chest or over your head to further work arms and shoulders. Lying on a bench will allow for more varied dumbbell exercises as you perform sit-ups.
Step 4
Do incline sit-ups, another way to add resistance. Place your head below your feet, as on an incline bench, while performing sit-ups or crunches. Your feet need to be anchored, adding strain to your lower back, so make sure you're physically up to the task. Your thighs will receive a good burn with incline sit-ups. Use a picnic table for a great lower back workout by placing your butt on the bench seat, your feet under the table, and lowering yourself past horizontal on your downstroke.
Step 5
Incorporate sit-ups into a more complex routine. Get all the benefits --- and more --- of a sit-up workout by doing leg raises on parallel bars or while suspended from a chin-up bar. This more intense sit-up routine will have obvious benefits for your arms, back and shoulders, as well as your legs and hips. Incorporate flexibility drills by twisting your hips and raising your legs individually across your core, and do dips or pull-ups between leg lifts for a total body workout. Again, adding ankle weights or grasping a dumbbell between your feet will add resistance.
Tips and Warnings
- As with any exercise that involves a lot of lower-back movement, be careful. If you have a history of back problems, start slowly and find your limits. Better yet, get your doctor's advice about sit-up-related exercises. Don't forget to stretch before any exercise routine, and pay particular attention to your core muscle groups. Sit-ups and variations provide a more total muscle-group workout and burn more calories than crunches. Many people find crunches easier than sit-ups because lower back pain. Crunches offer a good abdominal workout and also provide your legs and hips with additional exercise.
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