Raising the body - “Sit-ups”

Raising the body or in other words “Sit-ups” - one of the leading exercises in fitness and bodybuilding aimed at strengthening and thoroughly working out upper abdominals.

There is simply a huge variety of possible variations of this exercise:

2. On a horizontal bench,
3. On an inclined bench, up to a completely vertical position,
4. Hanging upside down (feet are secured to the bar using special shoes or ankle straps with hooks).
5. “Sit-ups on a Roman chair” (the emphasis of the load falls on the middle section of the rectus abdominis muscles).
6. With hands along the body,
7. With hands on shoulders,

How to properly lift your torso?

1. Take the starting position depending on the exercise option used (horizontal, vertical, at the required slope),
2. Fix your legs or, when performing on the simulator, secure them in special holders,
3. To avoid possible injuries to the lower back, legs should be slightly bent at the knees,
4. Exhaling sharply, we bend the body in the lumbar region,
5. Taking a slow breath, straightening the body, we move to the starting position.
6. The slower the execution speed, the more effective your Sit-Up.
7. To add load, use different hand positions and additional weights.
8. In order to additionally influence the oblique muscles of the abdomen, it is necessary to rotate the body when lifting - twisting it to the left and to the right.