Sit up and take action
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Video: Work that tummy with sit-ups |
By Paula Rath
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This is the last in a series of three how-to fitness stories, featuring basic exercises that offer maximum benefits with a minimum investment of time or equipment. We chose them because they can be done anytime, anywhere. However, if done improperly they can cause injury.
We asked Eden Monteilh of 'Ewa Beach, healthy lifestyles director of the Nu'uanu YMCA, to take us through the moves.
We demonstrate the sit-up in its most elemental form. Many basic exercises can being kicked up a notch with the use of stability balls, medicine balls and BOSU balls. But don't discount the basics. Master them, then add variation and challenge for added fitness benefits.
THE SIT-UP
1. Lie down on the floor or a mat, with knees bent and the balls of your feet and heels flat. Knees should be hip-width apart and toes lined up to knees.
2. Place your fingertips behind your head. Your hands should not be locked and elbows should be out of your range of vision. An alternative: cross your arms across your chest and touch your shoulders.
3. Tighten your abdominal muscles by drawing your navel into your spine.
4. Keeping your heels and toes flat to the ground, slowly unpeel your head first, followed by shoulder blades. Focus your eyes through your bent knees. Keep abdominals contracted throughout the exercise. It helps to imagine you are squeezing your navel down to your spine.
5. Hold a position about halfway up from the floor for about a second. Slowly bring the torso back to the floor but keep it slightly elevated, i.e., keep a slight, relaxed arch in the back.
6. Exhale as you come up; inhale as you lower.
Note: If having a hard time keeping your feet on the floor, ask a partner to hold them down until your strength increases.
1. Interlacing your fingers and yanking your head can cause neck injuries.
2. A tucked rear (pelvic tilt) cuts short the range of motion, meaning you can't get the full benefit of the sit-up. Keep pelvis neutral throughout the exercise.
3. Tucking your chin or pushing your head forward while lifting the torso can hurt your neck.
4. Coming up with a flat back doesn't allow for spinal flexion and could court low-back injuries.
5. Keep knees hip-width apart. Letting them flare out or tuck in can irritate your back.
Reach Paula Rath at paularath@aol.com.
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