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Fitness First Solutions |
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Sit-ups
Lie on your back, bringing your knees up with your feet flat on the floor and slightly apart to keep your body and spine aligned. Don't anchor your feet because this will make your leg and hip flexor muscles do all the work. Slowly pull the torso upwards from a lying position, towards the knees. Stop when you’re about six inches off the floor, and tense your abdominal muscles. Hold this position briefly then lower slowly to the floor. Then repeat.Focus on using your abdominal muscles only. Exhale while the abdominal muscles contract and pull you upwards. This will suck the muscles inwards, ensuring involvement of the deeper muscles. Inhaling may cause your abdomen to protrude, leading to overarching and strain of the lower back. The position of your hands and arms will vary according to your abdominal strength. The closer your hands are to your head, the more difficult sit-ups become. Don't, however, interlace your fingers behind your head. When you do, you tend to pull on your head, which can stress the neck and cause injury. Pulling on your head also makes the abdominal muscles work less.Be careful not to twist - it places tremendous rotational stress on the lower back that can pull a muscle and cause a lot of pain. To work your lats, bring your legs together and roll to one side with your knees slightly bent. Gently place your hands on the back of your head (don’t grip your neck) and raise both shoulders into an abdominal curl. Switch sides by rolling to the other side and perform the same number of curls as the previous side.
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Fitness First Solutions