Do Inclined Sit Ups
This high-impact exercise strengthens your Rectus Abdominis, or your "six-pack muscle."
Contents
Steps
Getting in the Starting Position
- Find an incline bench. This exercise will work best if you have a support bar under which to hook your feet as well.
- Sit on the bench with your knees bent. Your feet should be on the uphill side of the bench.
- Lie down so that your upper body is facing downhill. Place your hands behind your neck or on the side of your neck.
Performing the Exercise
- Raise yourself from the bench by bending your waist and hips. Make sure your abs stay tightened. You should raise up until your entire back is off the bench.
- Slowly lower yourself until the back of your shoulders touch the incline board.
- Repeat for desired number of reps.
Advanced Version
- To make this exercise more challenging, place your hands further up on your head.
- In addition, you can try using a higher incline board or holding weights as you do the exercise.
Frequency
- Do 10 to 20 repetitions of this exercise per set. Repeat until you've completed 3 sets.
- In order to start seeing/feeling results, aim to do 3 sets 3 days a week for 5 weeks. For faster results, increase the number of sets/times per week you do this exercise.
Tips
- The benefits of this exercise are increased strength and flexibility in your abs, specifically your rectus abdominis.
- To make this exercise less challenging, you can cross your arms across your chest. To make it even less challenging, try lowering the height of the incline board.
Warnings
- Potential injuries to your head and neck may be incurred if this exercise is performed incorrectly.
Things You Need
- Incline board
- Support bar
