Sit Ups - Love 'Em or Lay ThereSit ups are crucial for life! Done almost every day in one fashion or another our entire lives. Would you drive a car without a front windshield? Perhaps but not likely. Why? That thin piece of glass protects what is on the other side of it... you! Our abdominal muscles work in much the same way... they protect what's on the other side... you! Specifically, your spine. So, what happens when we can't do a them anymore? You guessed it. We lay in bed, we can't get out of the recliner. We suffer low back pain. We fall apart. Many American's have included abdominal work at some time in their workout routines but over time and as we age, sit ups make their way out of our lives and settle into the younger generation. They gain we lose. Not weight. Medicine & Science in Sports and Exercise, Fitness 34(5):740-44, May, 2002 reported that persons with low abdominal fitness and low grip strength had significantly higher mortality (death)rates. Strength training improves survival! Depending on your ability this essential core exercise may be do-able or seem impossible. Let's make them do-able! The basics: Most picture this exercise laying on the floor with your toes tucked under the couch and curling up into a sitting position. Nope. Like all exercises, they can be modified to meet your abdominal muscle ability. The recliner can be a great place to start (especially if you spend most of your time there!). Tip your chair to a level that makes this do-able. Put your hands on your thighs and slide them towards your knees as you come up into a sitting position. No recliner or still to difficult? Sit on your couch, lean back, now slide your hands along your thighs to your knees and come forward. Repeat as many as you can do in 20 seconds, then rest for 10 seconds, repeat this for up to 8 cycles or 4 minutes. If couch sit ups are unrealistic for you, have some one help you but allowing you to pull on them. Hand to hand, pull with your arms (an additional arm and back workout!) to complete the exercise. Trust me, your abdominal muscle will engage. Work on this until you can graduate to the couch. For more on interval training,
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From here, move to the floor and prop the needed number of pillows behind you for the angle that is do-able for you. Ever tried the penguin version? Do your modified or otherwise sit up half way, hold it there and reach right hand down the side of your right leg then left hand down the side of your left leg and go back and forth. How about reverse sit ups? Lay on the floor or on your bed. Grab your headboard or underneath your couch. Now, slide both of your heels up towards your chest. Lift your legs off the floor if you can. Holding the headboard or the couch will give you leverage. Now, again, apply the 20 second on, 10 second off principle until over time you can actually lift your feet off the floor and your knees up towards the ceiling. Always use slow and controlled movements. Momentum will make you feel accomplished but with little physiological benefits. With both forms, roll one way or the other so that each point of your back is in contact with the floor. Like a "C" rocking on the floor.
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