As you curl your upper body up toward your knees for a situp, your rectus abdominus and external obliques are being activated only for the first 30 to 40 degrees of the movement, according to Wanda K. Simmons, registered physical therapist. She adds during the last half of your situp, your hip flexors have taken over to curl your upper body up to your knees. Do exercises that isolate the muscles of your midsection to achieve quicker results from your abdominal workout.
Step 1
Get into a captain's chair with your back pressed into the back pad, your elbows at a 90-degree angle on the arm pads and your hands firmly gripping the bars. Begin with your feet dangling down below you. With a controlled movement, draw your knees up toward your chest. Hold, then slowly lower your knees back down.
Step 2
Lie back down on the floor with knees bent at a 90-degree angle and feet off the floor. Place your hands beside your head. Lift your head and shoulder blades off of the floor as you activate your abdominal muscles. Bring your right knee towards your left elbow and then your left knee towards your right elbow. Cycle your feet as though you were riding a bicycle but with slow controlled motions.
Step 3
Sit on a stability ball and walk your feet forward until your tailbone to your upper mid-back is resting on the ball. Place your hands to the sides of your head. Slowly curl your upper body up no more than 45 degrees, then slowly lower back down. Spread your feet wider for stability or place them closer together for more of a challenge.
Step 4
Lie back down on the floor. Press your lower back into the ground and lift your legs up so that they are vertical. Cross your ankles and allow for a slight bend of the knees. Place your hands beside your head and lift your head and shoulder blades of the ground. Imagine trying to make your chest move towards your knees. Slowly lower back down.
Tips and Warnings
- Allow your abdominals to rest for 48 hours in between training them.
- Talk with your doctor before beginning a new exercise program.
Things You'll Need
- Captain's chair
- Stability ball
Member Comments