Sit ups and crunches represent traditional exercises used for training the core muscles and flattening the abdomen. The problem is that many people don’t know how to do sit ups correctly, which would explain either the inefficiency of these ab workouts or the number of injuries resulting from them. Below are a few tips about how to do sit ups at the gym or at home without any risk and with great effects.

Start by lying down on a hard surface, preferably the floor. Once you are in a comfortable position, you should bend your knees, while keeping the feet flat on the ground. The distance between the feet should be the same as that between the knees or between the hips. When you lie down, the muscles relax, you eliminate the tension and there is possible soreness in the tissues. Now, let’s continue with how to do the sit ups as such to firm and flatten your abs.

The position of the hands is very important too. The hands with the fingers laced should cushion the head. This is a good form of neck protection, because the neck muscle should have no implication in the moves. Pulling the neck when lifting is wrong. It may be difficult to learn how to do the sit ups with the hands by the side of the body. When the training routine is more advanced you can try this technique, but not before.

The stomach muscles should be pulled toward the spine in support of a lifting move. Only the shoulder blades should leave the ground but not higher than 8 inches. The rise is slow and so should be the descent as well. The rising and lowering movement is the basis for the sit ups, and the results are influenced by the speed of the performance. When done correctly, the benefits of such exercises become more than obvious. Now that you know how to do the sit ups, let’s see how you can improve them to get great abs fast.

The sit ups should not be performed at the same difficulty level all the time. Periodically, you need to change the number of reps so that the difficulty of the exercise stimulates a further muscle development. You can alternate sit ups with crunches or combine the sit ups with twisting moves. From beginner to advanced levels, the possibilities are endless.

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