Sit-Ups (no foothold)
Sit-ups performed with no foothold is one of the most classic bodyweight strength exercises out there and requires no equipment whatsoever...all you need is your own body. However, oddly enough, in our experience, most people cannot actually perform this exercise when they first begin exercising. This is certainly not the way it should be. Since you have to live in your body 24 hours a day, you may as well make sure that you can maneuver it efficiently and competently by mastering simple movements such as sitting up from a lying down position.
That being said, many people will need to spend some time working on a few other exercises to build a base level of abdominal strength before progressing to the standard abdominal bodyweight exercise of the Sit-Up. Practicing Crunches, Floor Planks (of all the different sorts), and possibly even Hanging One-Leg Knee Raises should build the base strength necessary to finally achieve the bodyweight Sit-Up.
Once you have developed sufficient abdominal strength to perform the bodyweight sit-up, simply lie on the ground (facing up), bend your knees to about a 90 degree angle, and then sit up completely until your torso reaches a full upright position and touches your thighs.
The placement of your hands during your sit-ups will greatly effect its difficulty and should be used a means of progressing the exercise as you gain strength performing it. They are listed below in the order from Easiest to Most Difficult:
Once you have thoroughly masted sit-ups you can begin holding more and more weight behind your head during the exercise but beware that it doesn't take much weight to greatly increase the difficulty of this exercise. Don't rush yourself...be patient and listen to your body as it progressively gains strength.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
That being said, many people will need to spend some time working on a few other exercises to build a base level of abdominal strength before progressing to the standard abdominal bodyweight exercise of the Sit-Up. Practicing Crunches, Floor Planks (of all the different sorts), and possibly even Hanging One-Leg Knee Raises should build the base strength necessary to finally achieve the bodyweight Sit-Up.
Once you have developed sufficient abdominal strength to perform the bodyweight sit-up, simply lie on the ground (facing up), bend your knees to about a 90 degree angle, and then sit up completely until your torso reaches a full upright position and touches your thighs.
The placement of your hands during your sit-ups will greatly effect its difficulty and should be used a means of progressing the exercise as you gain strength performing it. They are listed below in the order from Easiest to Most Difficult:
- Hands at your side and allowing them to swing slightly with each rep to initiate some momentum to assist in the movement of the sit-up
- Hands at your side and not allowing them to swing at all during the exercise
- Hands folded across your chest with each hand touching the opposite shoulder
- Hands behind your head
- Hands behind you head while holding a dumbbell plate in your hands.
Once you have thoroughly masted sit-ups you can begin holding more and more weight behind your head during the exercise but beware that it doesn't take much weight to greatly increase the difficulty of this exercise. Don't rush yourself...be patient and listen to your body as it progressively gains strength.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com