Incorporate situps into your workout routine to help tone your midsection. Situps can effectively work your stomach muscles when performed with good technique. The abdominal muscles become isolated during the situp maneuver, which forces the muscles to contract as your body folds together. Abdominal muscles are resilient and typically require a high number of repetitions per set. If you are not feeling a burn in your midsection after doing situps, you are likely not doing enough or your form is incorrect.
Step 1
Lie down flat on your back on an exercise mat. Bend your legs at the knees so that they form approximately a 60-degree angle.
Step 2
Tuck your feet underneath a sturdy object, such as an exercise bench or a plated weight. You can also have a training partner press his hands onto your feet to secure them.
Step 3
Position your hands behind your head but don't pull on your head with your hands during the exercise. The hands should only provide light support to the head. You can also cross the arms in front of your chest.
Step 4
Press your lower back down and into the mat and begin the exercise. Contract your abdominal muscles and lift your shoulders off the mat. Keep your head up and neck straight.
Step 5
Lift your upper body until it is completely vertical, or lift it as far as you can. Maintain a straight back at all times. Exhale as you lift your body. At the top of the movement, squeeze your abdominal muscles and hold for one count.
Step 6
Release the contraction and slowly lower your upper body back to its starting position as you inhale.
Step 7
Repeat the maneuver as often as you can, or for the number of repetitions your workout routine specifies per set.
Tips and Warnings
- Focus on only using your core muscles to move your body. Do not propel your arms forward in an effort to lift your body up off the mat and don't allow your body to simply fall back down. Your movements should be controlled and fluid. You can use a weighted object, such as a medicine ball or plated weight, and hold it against your chest to increase the resistance and difficulty of the situp. Advanced situps can also be performed on an exercise ball or on a decline bench.
- Pulling your head forward with your hands during the situp is bad form and can lead to aches and pains in the neck. This can lead to more serious neck problems if done consistently over long periods of time. Always keep your head up and not tucked into your chest when doing a situp.
Things You'll Need
- Exercise mat
- Sturdy object or exercise partner (optional)
- Medicine ball or plated weight (optional)
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