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The “Down” Position
Begin in the down position. The upper back is completely flat so that the shoulder blades touch the ground, however the head stays up (this helps develop strength in the neck).
Arm positions can vary from straight out (pictured), to crossed over the chest, or with fingers interlaced behind the head.
The soles of your feet should be together with the knees dropped outward, to minimize hip flexor involvement and maximize the effect on the abdominal muscles.
It’s best to place a rolled up towel under your lower back to alleviate strain on the spine.
Midway up/down
This should be a controlled contraction of the abs, so that the upper body is raised to a seated position. Your butt should not come off the ground. Your arms should remain out in front of you, and should not ever be overhead.
The “Up” Position
At the “Up” position, your upper body is at a right angle to the ground. It is helpful to find a target for your hands to touch, like your shoe laces, to help you go all the way up each time without having to think about it.
As with all exercises, Range of Motion (ROM) is critical. A poorly performed sit up, while better than nothing, is not Brass Ring quality. If you’ve been doing them wrong all your life, that’s not an excuse to continue to be lazy.
Do them right, do them faster.
Scaling
Make it Easier:
•Raise your knees up and put your feet under something.
•Do crunches or heel touches.
•Take more breaks.
Make it Harder:
•Cross the arms over the chest or interlace fingers behind head.
•Do all sit ups in a single set (or minimal sets).
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