Sit-ups

Sit-up Instruction

• You can slightly bend your knees or have your legs extended fully.
• Anchoring your feet/legs will create more tension in your quads and hip flexors.
• Your arms are at your sides at the bottom position. As you raise up, they elevate overhead.
• The arms passive.
• Take a breath out and imagine your abdominals curling your torso into the top position. Similar in the manner of a bicep curl.
• You don't want a rigid torso position. Your back should not be arched during the execution of the exercise.
• Ignore the notion to raise your chest up to the ceiling.
• Your core is not "braced" as if you are doing a squat or deadlift.
• From an anatomy and biomechanics perspective, the rectus abdominus flexes the trunk.
• You cannot flex a muscle if it is tense.
• At the top position, you are "uncurling" your abs back to the floor. 
• Don't flop your upper back on the ground.
• Don't hold your breath on the concentric or eccentric portion of the movement. 
• Breath out before your perform both the concentric and eccentric portions of the lift.

*Tips*

• At first, your legs will want to elevate or "spray" out. Through practice and greater core stability, you will be able to execute without much leg involvement. 
• Create the mind-muscle connection that your legs are passive throughout the movement. Your quads and hips should not be taxed after each set.
• Again, you are "curling" your body using your abdominals to complete the exercise.
• Don't throw your elbows forward to elevate your torso.