A situp is a movement pattern in which you lift your torso off the ground from a supine position on your back. It works primarily your outer abdominal muscles and lower spine, where the abs contract and the lower spine muscles and tissues stretch. There are two ways to perform a situp: on the ground or on a stability ball. Doing situps on a stability ball allows your torso to extend more which helps you produce more force and improve abdominal range of motion.
Ground Situp
Step 1
Lie on the ground on your back with your feet flat on the ground and your legs bent about hip-width apart. Bring your arms near your head so that your head is between your arms.
Step 2
Exhale and lift your shoulders and upper back off the ground while keeping your arms in the same position.
Step 3
Inhale and lower your body to the ground. Perform three sets of eight to 10 reps.
Ball Situps
Step 1
Sit on top of a firm stability ball and put your feet on the ground about hip-width apart. Lie on top of the ball slowly so that your head and shoulders are lying on top of the ball. Bring your arms toward your head so that your head is between your arms.
Step 2
Exhale and lift your shoulders and upper back off the ball while keeping your arms in the same position.
Step 3
Inhale and lie back on the ball, stretching your abs as you lower your body. Perform three sets of eight to 10 reps.
Tips and Warnings
- Although situps strengthen your outer abdominals, they do not improve overall strength and power because the exercise does not train abdominal, hip and spine stability, explains Coach Vern Gambetta, author of "Athletic Development." To improve stability, which is your ability to control movement and maintain alignment, you should perform movement-based exercises from a standing or kneeling positions, such as pushing, pulling, throwing and rotating. Sample exercises include medicine ball throws, cable chest press, and cable rows.
Things You'll Need
- Stability ball
References
- "Athletic Development"; Vern Gambetta; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
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