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The Right Way to Do Sit-Ups Sit-ups have been the cornerstone of fitness programs for years. But do they deserve this revered status? Can they flatten a protruding gut or remove inches of flab from the waistline? No. (See "Sit-Ups: No Cure for Ab Flab" below.) But when done properly, sit-ups help tone the muscles in your midsection, which can help protect your back as well as improve your physique. When done wrong, however, sit-ups can be a waste of time?and possibly even harmful. The main purpose of sit-ups is to strengthen the "stomach" muscles by challenging the abdominal group: the rectus abdominus muscles, or "abs" (two thin strips of muscle that extend from the breastbone to the pelvis), and the three layers of muscles that flank the abs. This might seem to be a simple order to fill, but it's not. Sit Up and Avoid Pitfalls Great care and excellent technique are required to strengthen the abdominal muscles with sit-ups. To be effective, sit-ups must pull the torso upward from a lying position toward the knees using only the abdominal group. Often, however, other, more powerful, muscles (those that flex the legs and hips) do much of the work. This is especially true with straight-leg sit-ups. Bending the knees during sit-ups helps neutralize the action of the hip flexors and makes the abdominal muscles work more. Even so, the abdominal group tends to be involved only in the initial phase of the sit-up, after which the hip flexors take over. In addition, doing sit-ups rapidly and with momentum, knees bent or not, does not work the abdominal group very much. That's why raising slowly only part way works the abdominal muscles best. Sit-ups also can be hazardous to your lower back, especially when using the straight-leg variety, which arches the back and may create overextension and strain. Twisting (right elbow to left knee and vice versa) at the top of the sit-up movement is not only useless, it places tremendous rotational stress on the lower back that can lead to injury. When doing sit-ups, never push through Back pain. Stop immediately at even the slightest twinge in the lower back. Ab-solutely Excellent Sit-Ups TV is full of infomercials for abdominal exercise machines that promise to strengthen abs and trim the waist in no time. While some of these gadgets may help you use better form and get more out of your sit-ups, they won't perform miracles. In fact, you can achieve similar benefits on your own simply by knowing how to perform sit-ups properly: * Lie on your back on a padded surface, bending your knees to about 90? with your feet flat on the floor. Don't anchor your feet, because doing so will bring leg and hip flexor muscles into the action. * Choose the position of your hands and arms according to your abdominal strength. The closer your hands are to your head, the more difficult sit-ups become. As a beginner, rest your hands at your sides. When you get strong, you can cross your arms across your chest. Eventually, cross your arms behind your head with each hand on the opposite shoulder if you're able. * 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. * Start each movement slowly, as if you are in slow motion. * Focus on using your abdominal muscles only. Close your eyes and visualize the abdominal muscles tensing and shortening like slow-moving cables through a pulley that draws your shoulders and head off the floor. * Exhale while the abdominal muscles contract and pull you upward. This will suck the muscles inward, ensuring involvement of the deeper muscles. Inhaling may cause your abdomen to protrude, leading to overarching and strain of the lower back. * Stop about halfway to the upright position?about 6 to 12 inches off the floor?and tense your abdominal muscles. Hold this position briefly, then lower slowly to the floor. As the abdominal muscles begin to tire, you may not be able to rise to midway, but go as high as you can. * Upon returning to the starting point, touch the floor lightly with your upper back and head, keeping the abdominal muscles tense, then begin the next movement. * If you find that sit-ups are too demanding, try doing only the curl-down phase. Assume a sitting position by pushing yourself upward with your arms. Slowly lower to the floor, keeping your abdominal muscles tensed. Return to the up position and repeat. * Don't overdo it. One set of 5 properly executed sit-ups or curl downs is enough at first. Add 1 sit-up each workout until you reach 15, then add more sets. When you can do three sets of 15, change hand positions to add resistance. Sit-Ups: May Not Remove Ab Flab Completely...but its a step in the right direction! Strengthening the abs will not remove fat from the waistline. There is no such thing as spot reduction, because muscles do not fuel exercise by using the fat that surrounds them. Instead, during exercise the body tends to mobilize fat from storage depots throughout the body, so the fat used as fuel during sit-ups may come from the legs, back, face, or other areas. To remove body fat, you must burn calories, and lots of them. The abdominal muscle group is relatively small, and the number of calories expended during a bout of sit-ups is minimal. A brisk walk or jog will expend more calories than hundreds of sit-ups. Even though "spot reduction" is not obtainable, exercising (be it sit ups, biking, eliptical, etc...) you will notice a reduction in your waist area more so than other areas of your body. This is because fat is usually stored disproportianately around the midsection. Another way that sit ups can "appear" to remove fat from the waistline is because doing sit ups will help strengthen your ab muscles. This will help to flatten and tigten your stomach muscles thus giving you a smaller and less flabby waistline. The benefits of sit ups in reducing your waistline are minimul. The main cause of ab flab is due to exessive calories in the diet which contributes to fat covering up the abdominal muscles. stand up

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โˆ™ 2009-08-31 14:14:33
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Q: How do you do sit ups?
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What muscles are used when doing sit-ups?

Sit-ups work the abdominal muscles, particularly the upper abs.You use your abdominal muscles to do sit ups.

What does sit ups measure?

sit ups measure your stomach strength.

Are sit ups an aerobic form of exercise?

No, sit ups are anaerobic

Sit-ups in one minute?

The amount of sit ups that a person does is different for each individual. The more sit ups a person does will help the stomach muscles.

Why is your stomach getting bigger with sit ups?

Sit ups do not burn stomach fat. Sit ups build and tone stomach muscles.

What are push-ups and sit-ups called?

push ups and sit ups what kind of a dumbshit question is that you fool

How do you do harder sit ups?

Twice a day, do sit-ups for three minutes. Overtime, you'll get better. I can do about 65 sit-ups per minute.

Which work out out of push ups sit ups and pull ups will affect the heart rate?

sit-ups raise your heart beat more

What is the right way to breathe when doing sit-ups?

When you are doing sit-ups i think you are supposed to breathe regular. When you are doing sit-ups i think you are supposed to breathe regular. When you are doing sit-ups i think you are supposed to breathe regular. when doing sit-ups, you breath in when you return your shoulders to the floor, exhail when you come up into the sit up, always pulling your navel to your spine

What muscles are being worked with sit ups?

your abs. when you do sit ups, you work your abs.

How sit ups can john cena do?

at the last smackdown vs raw sit up/ push up contest john cena, (raw) did 112 push ups and 116 sit ups. he came second to batista (smackdown) who did 117 push ups and 119 sit ups

Do sit ups work or are chrunches better?

crunches.. sit ups can give you a hunch back

Does sit ups do anything?

Sit ups helps your abs become more tough or strong.

Who invented the sit ups?

Dr. John Epley invented the sit-ups. I guess... This answer is from Kassi

How do you work out the quad muscles?

You have to do sit ups. You can put weight on your shoulder and then do those sit ups. 4 to 8 such sit ups and 4 to 8 such sessions on alternate days.

What bones are used to do sit-ups?


Will sit-ups make your butt bigger or smaller?

Sit-ups help flatten your stomach and with that it makes your butt look bigger. Sit-ups do nothing to the butt. Sorry.

How do yo get a six pack?

push ups and sit ups and pull ups

How any sit ups a day to get six packs?

55-98 sit-ups.for a bit elderly 25-30 sit-ups.

How many sit ups does it take to burn 400 calories?

How many sit ups it will take to burn 400 calories depends upon your body weight, how fast you do the sit ups and how long they take you. It is said that for every 5 sit ups you burn 1 calorie, so this means it would take about 2,000 sit ups to burn 400 calories.

How many sit ups burn 1 calorie?

one minute of sit-ups burns about 4.8 calories/minute 17500 sit-ups burns 3500 calories(1 pound)

How many sit ups will it take to lose 10 pounds?

You will need to do about 20 thousand sit ups in order to lose 10 pounds. This is if you do at least 1 thousand sit ups at a time.

How many sit ups can an average 12 year old do?

I'm 12 and can do 55 sit ups

Should you do sit ups every day?

Sit ups can be done every day if the individual chooses. Sit ups, along with other exercises and proper diet, will keep the body healthy.

Which muscles are involved in sit-ups?

There are several muscles which are involved in sit-ups. The biceps, triceps and abdominal muscles are the main ones engaged.