Sit-ups get a bad rep, but when done well, this classic exercise will give you fantastic core strength and help build solid trunk stability
Sit-ups might be stigmatised because they can put strain on the lower back and neck, but they’re still the go-to exercise for many people when it comes to training the abdominals – and quite rightly so! When done correctly, sit-ups are an effective abdominal exercise, designed to strengthen the core and hip flexors, as well as work the internal and external obliques. They’re also a great way to boost strength and make moving from lying to sitting, or sitting to standing, that little bit easier. This makes sit-ups a functional exercise – just think about how many times we replicate this movement during everyday life. Getting out of bed, getting up off the floor and even getting out of the bath. Many of us will benefit greatly from enhancing this range of motion and making our core stronger for those daily tasks.
How to do a sit-up
To perform a sit-up, lie down on your back with your knees bent and feet placed firmly on the ground. Place your fingertips behind your ears, with your elbows in line with your body. Without pulling on your neck, curl your upper body all the way up toward your knees. Exhale as you lift upwards. Slowly, lower yourself down, returning to your starting point. Inhale as you lower downwards.
Gym ball sit-up
Why: The instability of a gym ball will mean you have to activate your core further to prevent falling off. You can also get a larger range of motion when performing a sit-up on a ball.
Lie back with your hips, lower back and shoulders in contact with the gym ball. Place your hands across your chest. Raise your head and shoulders, then crunch your rib cage towards your pelvis. Pause, then slowly return to the start.
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Sit-up to Medicine Ball Throw
Why: Adding a throw to the top of the move will not only make this a more explosive exercise, but will also work your shoulders and arms as you throw the weighted ball into the air and then catch it.
Lie back with knees bent and feet on the ground, holding a medicine ball in front of your chest. Engage your abs to lift your upper body all the way up towards your knees. As you come to the top of the move, throw the medicine ball into the air. Catch it again as you lower yourself down towards the floor. Repeat the move.
