A constant debate among fitness professionals concerns the effectiveness and safety of the sit-up. Sit-ups can be very effective in building your abs to gain the "six pack," but for people with low back problems and a weak core to begin with, they can pose a tremendous safety issue. An effective alternative would be the negative sit-up. The negative sit-up is simply a sit-up performed in reverse. How to perform a negative sit-up
* Start by sitting with your knees bent and feet firmly on the ground, just as you would be if you had just performed a regular sit-up. * Place your hands either on your chest or, to increase the degree of difficulty, behind your ears and slowly lower your torso back onto to the ground. * Try to "roll"your spine down onto the ground starting with your lower back and slowly moving your mid and then upper back to the ground. * Tempo is the key to building the strength in your abdominals- try using a 5- to 10-second count when lowering yourself to the ground. * Have a partner pull you back into the starting position or use your arms to get back up - it's the down phase that we want to focus on here.
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The negative sit-up
A constant debate among fitness professionals concerns the effectiveness and safety of the sit-up. Sit-ups can be very effective in building your abs to gain the "six pack," but for people with low back problems and a weak core to begin with, they can pose a tremendous safety issue. An effective alternative would be the negative sit-up. The negative sit-up is simply a sit-up performed in reverse.
How to perform a negative sit-up
* Start by sitting with your knees bent and feet firmly on the ground, just as you would be if you had just performed a regular sit-up.
* Place your hands either on your chest or, to increase the degree of difficulty, behind your ears and slowly lower your torso back onto to the ground.
* Try to "roll"your spine down onto the ground starting with your lower back and slowly moving your mid and then upper back to the ground.
* Tempo is the key to building the strength in your abdominals- try using a 5- to 10-second count when lowering yourself to the ground.
* Have a partner pull you back into the starting position or use your arms to get back up - it's the down phase that we want to focus on here.
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