Sit-ups (with foothold)
Bodyweight Strength - This bodyweight strength exercise is easier than Sit-ups with no foothold because in this version of the sit-up you can utilized your hip flexors to assist you in performing the exercise, however, if your abs are not strong enough to stabilize your spine while you are performing the sit-up then the fact that the hip flexors are strong enough to perform the sit-up can actually be dangerous for the lower back.
For this reason, before you even attempt Sit-ups with a foothold, it is highly important that you strengthen your abs throoughly through the use of exercises such as Crunches, Pushup Position, Plank, Hanging One-Leg Knee Raises, and Hanging Two Leg Knee Raises. This will give your abdominal muscles sufficient strength and the stabilization ability that is necessary to keep your core tight and your spine stable as you perform a Sit-up with a foothold. If the abs are not sufficiently strong then they will not be able to support the spine and the sit-ups will cause back pain as a result.
To perform the exercise lie face up on the ground, bend your knees at about a 90 degree angle and slip your feet under a foothold of some sort. Once you are set in place, sit up by utilizing your abdominal muscles and hip flexors (the upper part of the front of your thighs). Once your torso reaches a full upright position and touches your thighs you have completed the rep and can lie back down to perform the next rep.
Foothold options are unlimited...you can have a workout partner hold your feet down, you can slip your feet under the edge of a squat rack that is sturdy and has a short gap under the edge of one of its sides, or you can utilize a flat sit-up bench that has footholds (if your gym has one).
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.bodyweight-strength.com
For this reason, before you even attempt Sit-ups with a foothold, it is highly important that you strengthen your abs throoughly through the use of exercises such as Crunches, Pushup Position, Plank, Hanging One-Leg Knee Raises, and Hanging Two Leg Knee Raises. This will give your abdominal muscles sufficient strength and the stabilization ability that is necessary to keep your core tight and your spine stable as you perform a Sit-up with a foothold. If the abs are not sufficiently strong then they will not be able to support the spine and the sit-ups will cause back pain as a result.
To perform the exercise lie face up on the ground, bend your knees at about a 90 degree angle and slip your feet under a foothold of some sort. Once you are set in place, sit up by utilizing your abdominal muscles and hip flexors (the upper part of the front of your thighs). Once your torso reaches a full upright position and touches your thighs you have completed the rep and can lie back down to perform the next rep.
Foothold options are unlimited...you can have a workout partner hold your feet down, you can slip your feet under the edge of a squat rack that is sturdy and has a short gap under the edge of one of its sides, or you can utilize a flat sit-up bench that has footholds (if your gym has one).
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.bodyweight-strength.com