Pricing  |  Sign In  |  Sign Up  |  Demo

Sit-Ups in 2 Minutes (All Sports)

A conditioning and simple exercise commonly performed with the aim of strengthening the abdominal muscles and hip flexors.
Equipment Needed
Yoga Mat
,
Stopwatch

Sit ups are one of the basic conditioning, skill sets. Sit ups help you get stronger abdominal muscles quickly. You can start as a beginner, once you grow strong you may try some modifications to the traditional sit up. The sit up has a great range of motion, it not only works on your abdominals, also works on your hips too. They help in building a strong core. It requires no equipment, all that is needed is a mat and some space.

A sit up has a full movement from face up to an upright torso position. The sit up is performed with the legs straight out onto the floor or with the knees bent. The leg position is different from the curl up which always has the knees bent. Place your hands behind your head with the elbows pointing out to the sides. Exhale as you tilt your hips to straighten your spine, as you sit up and bring your torso toward your legs. Inhale as you slowly lower your torso to the initial position. If you have pain doing the sit up, use a gym ball so that you give comfort to your spine.

1
Lie down on a mat with your knees bent and feet touching the ground.
2
Place your hands behind your head so that you can rise from the center of the body.

3
Tighten your abdominal muscles slowly drawing your belly button towards the spine.
4
Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. keep your eyes on your bent knees, all along while gently contracting the abdominal muscles. Pull up from the floor until you have your elbows on or past the knees.

5
Hold on this position for few seconds (as per your comfort) then slowly lower your torso back to the ground. But do not completely touch the ground keep an elevated arch position slightly, yet be relaxed.
6
Repeat steps 3 to 5 as per your comfort. Increase or do modifications once you grow strong. Initially do only 2 or 3 sit ups. Gradually increase the count with time.

Please leave your comments about this skill test.

comments powered by Disqus