Why sit-ups?
Sit-ups are one of the basic and most common exercises for the human body. In conjunction with a balanced diet sit-ups will help build a strong and well-balanced mid-section which is instrumental in practically all sports and physical performance, as well as in maintaining good posture and preventing injury.
Sit-ups can be performed no matter where you are, and best of all, they are completely free - no expensive equipment or annual gym fees required! If you're looking to develop a great core and mid-section, you could do much worse than follow along with the two hundred sit-ups plan.
To improve your core strength, fitness and general health all you need to do is commit about 30 minutes of your time per week, and follow the sit-ups training program as closely as you can. I promise you will feel much better about yourself and much more confident after just a few short workouts.
What is a sit up?
What is a sit up?
- According to Wikipedia, a traditional sit-up is "a strength training exercise commonly performed with the aim of strengthening the abdominal muscles and hip flexors.
- The exercise begins with lying with the back on the floor, typically with the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower spine from the floor until everything superior to the buttocks is not touching the ground."
- Please note, due to the potential risk of spinal damage involved with performing traditional sit-ups, the two hundred sit- ups program will utilize the more common crunch or curl up exercise.
- Throughout this site, wherever you read the words "sit-up(s)", please think in terms of crunches or curl ups, not the out-of-favour mass taught exercise. Furthermore, the two hundred sit-ups logo is not meant to be a good indicator of how the exercise should be performed. Please read on for more information.
How to do Sit-ups
Proper starting form is lying face up on the floor with knees bent and feet flat. Feel free to tuck your feet under a fixed object if you feel the need, but only if you don't suffer from lower back pain.
The movement begins by curling the shoulders towards the pelvis, with hands gently placed behind or below the ears. Try to keep your eyes on the ceiling even when you curl forward.
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Avoid placing the hands behind the head itself as using them to exert force on the neck can cause injury. Good practice is for the hands to lightly support the weight of the head, so that the neck flexor muscles can relax during the movement. Do not jerk the head forward with your hands.
Avoid placing the hands behind the head itself as using them to exert force on the neck can cause injury. Good practice is for the hands to lightly support the weight of the head, so that the neck flexor muscles can relax during the movement. Do not jerk the head forward with your hands.
Slowly contract your abdominals and come up to an angle of no more than 35 degrees - there's no need to go further than this - and exhale as you crunch forward.
It's important to focus on working the abdominal muscles and not the hips and also to keep your chin off your chest. The lower back should not leave the floor which will make the curl up an effective isolation exercise for the abdominals.
Once you've reached the 35 degree position, hold for one or two seconds before gently lowering yourself to the floor. Inhale on the way down and repeat. Focus on natural, rhythmic breathing as you continue to perform the exercise.
Remember, the main aim of the two hundred sit-ups program is to improve your core strength, fitness and general health. The program is all about making progress and constantly challenging yourself. Give the 6-week program a chance and I know you'll be amazed how strong your core is. Good luck!
Initial test
Before you dive in and start the two hundred sit-ups program, you should:
- obtain medical advice and clearance from your doctor
- take an initial sit-ups test.
The test will highlight your current fitness level and determine where to start and how to plan your sit-ups training program.
| AGE | UNDER 30 YEARS | 30 - 39 YEARS | 40 AND OVER |
|---|---|---|---|
| RANK * |
number of sit-ups performed
| ||
| EXCELLENT | over 76 | over 71 | over 62 |
| VERY GOOD | 59 - 76 | 52 - 71 | 47 - 61 |
| GOOD | 50 - 58 | 46 - 51 | 37 - 46 |
| AVERAGE | 40 - 49 | 38 - 45 | 25 - 36 |
| POOR | 0 - 39 | 0 - 37 | 0 - 24 |
To perform the test, simply execute as many good-form sit-ups as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your core strength gains!
Once you've performed the test, make a note (mental or otherwise) of how many, or how few, sit-ups you were able to perform. As an example, the first time I performed the test, I managed to eek out 60 consecutive sit-ups.
Before starting Week 1, I recommend taking a couple of days to familiarize yourself with the program and recover from the exertion of the initial test. You'll be required to work out three times per week - Monday, Wednesday, Friday worked well for me.
Don't forget how many sit-ups you performed in the test and if you're still keen to improve your core strength and fitness,
* If you're concerned about your Rank in the extreme left column; there's really no need. The scale of poor to excellent is just an indicator of current fitness, and can be used as a comparison tool between yourself, friends, family & co-workers. Oh yes, in case you're wondering, I didn't just make up the numbers in the table above - they're based on a standard army test and are gender neutral.
Most people tend to fall into the average or good category, which is a great starting point for the plan. If you're ranked poor, don't be put off by the label - you'll soon be climbing the ranks and reaching new levels of fitness. If you're ranked far beyond the range of excellent, maybe you need a tougher plan?!
Posted in: Exercise Tricks,Sports and Exercise Tricks
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