Fitness Training Exercises

Strength Training - Abdominal and Waist
Full Sit Up

Equipment Required:

None

Starting Position:

Lie on back with knees bent at a 90 degree angle. Feet should be hip-width apart and unrestrained.
(When feet are held or anchored, it decreases the effectiveness of the exercise and increases the risk of low back discomfort.)
Place hands behind the head at the base of the neck; keep elbows bent and pointing forward.
If using an abdominal board with a deep knee bend pyramid, do not hook feet. For maximum effectiveness, feet must be unrestrained and relaxed.

Actions To Execute Exercise:

Contract abdominal muscles and lift the upper body to a full sitting position. (Note: Feet must remain flat on the floor throughout the movement.)
Pause; slowly curl back down to starting position.
Repeat.

Breathing Technique

Exhale while sitting up; inhale while lowering upper body.
Avoid holding your breath.

What The Exercise Does:

Strengthens the abdominal muscles and front of the hip (rectus abdominis, internal and external obliques, iliopsoas, rectus femoris)

Variations On This Exercise:

For decreased difficulty, place hands behind thighs to get into curl position, then release the hands and keep them along sides of the body; slowly curl down to starting position.
For increased difficulty and better abdominal isolation, move feet closer to buttocks.

Precautions / Contraindications

Do not pull on the neck.
Use slow and controlled movements.
This exercise may be contraindicated for some individuals with back or hip problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Execute the movement by curling your back and lifting the upper body in a slow and controlled manner.
Keep feet in contact with the floor throughout the movement.
For all around abdominal conditioning, be sure to perform curl-ups, reverse ab curls and crossovers as well as back exercises.
If using an abdominal board with a deep knee bend pyramid, do not hook feet. For maximum effectiveness, feet must be unrestrained and relaxed.