The Sit-Up : Guide to Perfect Form

How to do a perfect sit-up

In this post I’m going to tell you guys how to do a perfect sit-up. These first few posts might not be that exciting for many of you, but I think they are important to go over because many of my other posts will be based off the assumption that you guys have the basics down. This is the last of the four basic exercises that most other bodyweight exercises are based off of. My goal for this site is to make it a easy-to-understand, one stop shop for all of your bodyweight workout/calisthenic needs, I wan’t people to know that reaching your fitness goals doesn’t mean you need to break your bank.

Let’s get started, sit-ups are easy to master, and like the other bodyweight exercises I’ve gone over, have a lot of variations with varying intensity and different targeted muscle groups.

Here is a quick tutorial to show you how it’s done.

Easy right? The most important thing is keeping your back straight, your core tight, and your hands stationary. You can have your hands straight up in front of you, or crossed on your chest, but wherever you choose to have them, keep them there. By moving your hands, you’re shifting your center of gravity and will make it too easy on yourself.

If you can’t do a sit-up yet, you can do crunches, which are essentially the same as sit-ups, but instead of coming all the way up, you only go about half of the way up, or as much as you can. Remember that if it’s hard to do, you’re working your muscles and forcing them to adapt. It shouldn’t be long before you’ll be able to bust out a few full sit-ups, and from there it’s all up hill. Keep your fitness goals in mind at all times and strive to reach them. Don’t think “I can’t do it”, instead, think “I can’t do it yet, but if I keep trying, I’ll soon be able to”.

Another thing you can try if you can’t quite do a full sit-up is to try an assisted sit-up. This is where you have a friend or relative hold your feet down to make it a little easier on yourself as demonstrated here.

Alternatively, if you can’t find somebody to hold your feet down you can try and latch your feet under your bed (if it’s stable), or something else that’s stable.

If you find that sit-ups are getting to easy, you can always add a little weight like so.

If you don’t have a barbell plate, you can use a dumbbell, or even a backpack with books in it. Anything that adds just a little more weight.

But there are a lot more variations that you should go through before you should start adding weight to any of the core exercises I’ve been going over.

Again I’d like to ask, if anybody has any topics they want me to cover, just leave it in the comments.

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Posted in Calisthenics, Introduction to Calisthenics

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