Sit ups and sit ups can be tedious, and they can remind you of primary school physical education. But they don't have to be that boring. There are many changes that you can incorporate into your strength training routine, target muscles that make up your abs. Standard sit ups exercise your rectus abdominis (the front of the abdominal muscles), while side sit ups absorb more power from your oblique muscles, while reverse sit ups are for those lower abdominal muscles that are difficult to exercise. Although doing sit ups and sit ups all the time doesn't give you the six ABS you've always wanted, they're a mystery. By switching variants, you can ensure that you are not tired of AB routines.
Credit: media studio is required to be Advertisements let's start with the basics. Before making any other changes, it is important to refine the appropriate form of the standard crunch. Method: lie on your back, bend your knees and point to the ceiling. Put your hands behind your head and extend your elbows to both sides. Your hands can overlap on your head, but never pull up your neck during exercise. Exhale, contract your abs and lift your head and shoulder blades off the ground. Your neck can curl a little, but it shouldn't tighten to your chest. Inhale, lower your back, hover your head off the ground and repeat. correlation: reduce 10 best practices of double chin correlation: 10 fitness balls moved to waistcut correlation: 10 kinds of practice changes, in order to obtain a greater and faster effect combine the lower abdomen and stability work of sit ups with the core challenges of standard sit ups. How to do it: lie on your back in the same starting position as sit ups. Don't lift your back off the ground, but stay grounded throughout the exercise. Put your hands behind your head and inhale. Exhale and sit up. Don't let your chin fall to your chest. When you're down, inhale, and ready for the next challenge, when your head and shoulders are up, you can lift your butt off the ground - as long as you don't rely on the power of the up and down movements. correlation: get six abdominal muscles with zero sit up correlation: whole body impact stability ball training Swiss Ball + fitness ball = Super force crushing method. Since this change is advanced, make sure you've mastered the stability ball and weighted crunch before you try this one. Methods: put a fitness ball directly on the chest and lie on a stable ball. Your knee should be at 90 degrees, and your middle back should be supported by a stabilizing ball. Contract your abs, lift the ball away and keep the ball slightly away from your chest. Inhale, lower back, with head parallel to torso. correlation: 9 basic strength benchmark for men like a frog (well, a little bit) makes your abs stronger. T-type not only challenges your balance and stability, but also targets your lower abdomen and strengthens your entire core. What to do: start sitting, knees bent in front of you. Lean back slightly so that your torso is at a 45 degree angle to the floor and your calves are parallel to the floor. Stretch your legs while keeping your abs tight and your arms extended sideways. Put your arms and legs back in the starting position. When you keep the core stable, continue to pulse like this. correlation: move to get stronger core and better posture this creak change is popular because you can challenge your balance and coordination while targeting your lower and middle abdominal and oblique muscles. Your hips and thighs may feel the same way. Method: start lying on your back with your hands behind your head. Shrink your lower abdomen a few inches from the ground. Twist your torso and bend your left knee so that your right elbow goes through your body toward your left knee. Now switch to the other side so that your left elbow is extended toward your bent right knee. Keep your sides alternating and do not close your chin to your chest. correlation: 20 best weight exercisesAn> requires a media studio use this sit up change to aim at your oblique muscles (muscles on the side of the trunk). There are two ways to do sit ups, so choose one that won't hurt your lower back. Method: start with the classic supine position and bend the knee. If your lower back is flexible and strong enough, you can put your knees aside. If not, keep at the start of the standard. Contract the abdominal muscles, lift the head and shoulders off the ground, and twist to the side of the bent knee (or to the side if the knee is straight). Lower your back and complete all the repetitions on one side before changing sides. correlation: 6 Gymnastics exercises you did wrong - and how to correct them related: do these 11 exercises with your partner your hips need to be flexible for this change. But even if they are not flexible at the beginning, you can still benefit from this change and achieve full flexibility over time. How to do it: start sitting as a butterfly - knees bent, open to the floor, feet together, near the groin. Lower yourself so that your back is flat on the floor and your arms are over your head. When you use your abs to pull yourself back into your seat, stretch up and forward. correlation: 13 every man should do sports to improve his sexual life channel your internal MC hammer is inspired by dance moves in the 1980s. It's a bit like the creak of a bicycle plus a standard sit up. Method: lie on the floor with your hands behind your head. Exhale as you crouch, twist your torso, bend your right knee so that your left elbow crosses your right knee. Until you repeat on the other side, keep it down to the start position. Advertisements related: 20 of the most intense fitness songs (you may not know) Credit: media studio required related: why creaks don't flatten your abs - these 12 actions! Credit: media studio is required to be have enough low AB work? Try this anti creak change. You can straighten your legs or bend your knees, with your calves parallel to the floor. Method: start lying on your back, legs up, perpendicular to the ground. Lower your arms with your palms down. Squeeze your lower abdomen, lift your hips, and use a quick pulse to lower your back off the ground. Try not to rely on motivation, but just focus on using your lower abs. correlation: every woman should do 15 exercises to improve her sexual life. Credit: media studio is required to through this change, all your abdominal muscles are excited. Your hips and thighs will feel it, too. Methods: lie on your back with arms together. Inhale with a big mouth, and then exhale with your body and legs off the ground and your toes straight. Your body will look like a V shape. The lower back has control, keeping your core tight and your legs straight. related: these 12 actions will let you gain the abdominal muscle of the washboard - we will show you! Credit: media studio is required to be if ordinary v-ups is not challenging enough for you, try to add fitness ball in the mixture, you will really start to feel your abs burning. Just make sure you don't let the added weight affect your form. How to do it: do everything exactly like a normal v-up, but first get a fitness ball in front of your chest. When you lift up, extend the ball to your toes, then place it back on your chest as you lower - but don't let it stay on your chest. correlation: an explosive exercise designed to increase strength and strength. It's important to balance all the abdominal work you've been doing by flipping the sit up and turning it into the back extension of the stability ball. Methods: facing the stabilization ball, put your feet on the floor, and rest your hips and abdomen on the ball. Put your hands behind your head, combine your muscles up and down, and lift your upper body off the ball. Slowly lower back to the starting point. When doing this exercise, be careful not to sprain your neck or lower back. correlation: the first 15 actions are to regulate gluteus maximus correlation: 15 minutes of exercise from zuzka light correlation: is the famous "Rocky four" training montage really a good exercise? Credit: media studio is required to be correlation: aerobic exercise abdominal muscle exercise this change combines the side panel stability challenge with sit up contraction, while targeting your oblique muscles. How to do it: start with the side panel position and balance your hands or forearms. Keep your body in line from your feet to your shoulders. Lift your upper arm up to the ceiling. Next, bend your upper knee and arm so that your knee and elbow are in the middle. You should feel this in your body. Lower your legs and return your arms to the starting point. Continue all repetitions on one side before switching to the other. correlation: 2 when you are trapped indoors, don't make excuses to exercise. Credit: need media studio relevance: 41 of the most difficult AB practice dia studios Advertisements 1. Standard creak
2. Once you've mastered the right posture for a standard sit up, try adding weight to further challenge your core. Start with a 10 pound medicine ball and practice from there. How to do it: start in the same position as a standard sit up and maintain weight in the center of the chest (but not in the chest). Curl up and don't let your chin touch your chest. The weight may move forward (toward your middle section), but make sure you stay on it all the time so you can feel the full weight. Lower back, control a repeat.
3. The goal of this change is to lower your abdominal muscles, so if you want to eliminate this internal organs, combine this exercise with a healthy diet and a good aerobic exercise program. Although you can't get rid of it technically, you can lower your body fat, which will reveal your underlying muscles. Methods: starting from the back, bend the hips and knees at a 90 degree angle. Your calves should be parallel to the floor. Arms together, palms down. Exhale, contract the lower abdominal muscles and lift the hips and lower back off the floor. Inhale and release back to the starting position. Make sure the action is focused on the ABS, not on the floor with your hands.
4. Leg lift sit ups
5. Doing sit ups on swiss balls is a good way to change the range of motion. Be careful not to let your head or neck bow go too far back in downward motion: instead, focus on getting your back and ABS to do all the work. What to do: choose a Swiss ball and rest your knee at 90 degrees. Use the Swiss ball to support the middle of the back so that the head, neck and shoulders hang down. Contract your abs and lift the ball so you can almost sit up straight. Lower your back slowly. Your upper back can bend slightly down the edge of the ball as long as it doesn't put pressure on your neck or lower back. This is a representative.
6. Weighted Swiss Ball crushing method
7. Frog's creak
8. Bicycle creak
9. Side sit up
10. Complete sit ups seem easy, but it's challenging to do them right. If you can't do a full sit up alone, have a partner hold your foot while you do all the movements. How to do it: start sit ups as you wish, but this time, your goal is not to lift only half, but to lie down and sit up in a smooth motion. Don't tuck your chin into your chest, just use your abs to pull you into a sitting position. Think of your torso as a straight plank from your hips to your head, rolling up and down like a lever.
11. Wide leg sit ups
12. Running men's sit up
13. Do you think you have mastered this crazy hard change (which is also Bruce Lee's favorite)? Although in the real dragon flag version, you should lift the whole body from shoulder to foot as a board, you may need to modify it until you build up the core strength. What to do: lie on the bench with your arms bent and your elbows against your ears so you can grab the top of the bench. Contract your abs and lift your legs until your upper body curls naturally. If your abdominal strength allows, keep lifting until your feet are over your shoulders. Then put your whole body on a straight board until you get back to the starting point. If you can't complete the full version, you may need to roll back in some way.
14. Does the backward pulse
15. V-ups
16. Fitness ball v-ups
18. Russian music is believed to give people in the world a sense of their intense sports. You need to keep your balance and reverse the whole time from one side to the other. How to do it: start sitting, lean back a little, and then lift your feet a few inches off the ground. Or in the chest.Hold your hands with your fists in the front center, or reach out for the extra challenge. Keep your core and twist your upper body right without lowering your feet or arch back. Hold for a second, then twist in the other direction. Continue to alternate the sides of the body without affecting the shape of the body.
19. Add a medicine ball and turn your Russian rotation from the last slide to the next level. How to do it: do the right standard Russian twist you do, but this time hold a medicine ball in the center of your chest. Twist from one side to the other, allowing the ball to increase resistance without letting it pull your back out of the right path. The further away you are from your body, the more challenging it is for your abs and upper body to hold the ball.
20. After several sit ups, you will feel pain, especially in your lower abdomen. See how long you can walk, keep your legs straight and your back flat on the ground. Methods: start lying on your back, support your hands under your tailbone, or simply place your hands by your side. Contract your abs and lift your legs a few inches off the floor. Keep your back flat on the ground and lift one leg up to your chest (or as high as you can while keeping it straight). If your hands are on your sides, you can choose to grab a raised leg and put it back. Lower one leg and raise the other. Continue shutting down.
21. Side panel sit up
What do you think? How many times have you tried sit ups? Which is the best? Which is the worst? What did we miss? Tell us about some of your favorite sit ups changes in the comments section below!
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