The Abdominal Sit-Up is an exercise that serves to tone the waist and abdominal muscles in general. Let’s see how this exercise is performed plus some training tips!
“V-abdominal contractions” have a reputation for working the lower abdomen, where many of us find it difficult to focus, so it could be a very complete exercise when it comes to incorporating it into your routines.
Of course, it is an exercise that to perform it correctly you must have previously built, a good base core.
So, if you are looking for an exercise for beginners, this one in particular you should leave it aside and focus on other exercises for abs such as:
- ABDOMINAL PLANK EXERCISE
- CRUNCH EXERCISE
On the other hand, if you are looking to give greater focus to abdominal training, I invite you to continue reading, then I will explain how to perform this exercise correctly.
I even share some tips to carry out and achieve the results you are looking for your body.
HOW TO PERFORM THE ABDOMINAL SIT-UP?
- Sitting on a flat bench or on a carpet on the floor we will proceed to place our hands to the sides to maintain balance.
- Stretch your legs and bring your knees to your chest. Always maintaining the contraction of the abdominal muscles throughout the movement, and without supporting the legs until the end of the exercise.
- As for breathing, we should exhale when we contract the abdominals and inhale when we stretch our legs.
Tips for performing the abdominal Sit-Up on a flat bench
The Abdominal Contraction exercise, although it works the area in general, does not have much focus on the rectus abdominis since it is working statically. It acts mainly in the psoas, iliac and rectus femoris where the effort is more focused.
For the most effective execution, maintain trunk stability and bring your knees as close to your chest as possible. Doing this results in greater shortening and stronger muscle contractions in the abdominal muscles.
To make sure you keep the trunk in place as much as possible, keep your arms extended. Do not bend or stretch your arms during execution.
If there is any elevation of the trunk, it should be only of the head and shoulders, the hips not. If the hips move upwards, you will only intervene the hip flexors to make the effort, not the abdominals.
Make sure you lean back no more than 45-60°. If you lean more than this, again… You will only achieve greater involvement of the hip flexors, not the abdominals.
If you want to add some feeding tips to accompany the training and development of your abdomen you can visit the following article: 10 FEEDING TIPS TO MARK THE ABS, or you can also visit… HOW TO DEVELOP ABS?